Bottle Weighted Lying Chest Press
Lie on your back on a flat surface with a bottle in each hand, arms extended above your chest.
- Lower the bottles towards your chest, keeping your elbows at a 45-degree angle.
- Press the bottles back up to the starting position, engaging your chest muscles.
- Repeat for the desired number of repetitions.
How to perform the Bottle Weighted Lying Chest Press
- Set up. Set up in a stable, balanced starting position appropriate for the Bottle Weighted Lying Chest Press using your free weights.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your pectoralis major.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your pectoralis major rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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