Bottle Weighted Lying Chest Press Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Weighted
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Triceps Brachii, Deltoid Anterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Weighted Chest Press, Lying Chest Press
How to: Bottle Weighted Lying Chest Press
- Lie on a flat bench with a weight in each hand, positioned above your chest.
- Lower the weights to the sides of your chest with control, keeping your elbows at about a 45-degree angle.
- Press the weights back up to the starting position, squeezing your chest muscles at the top.
- Repeat for the desired number of repetitions.
Common Mistakes
- Lifting weights that are too heavy, which can lead to poor form.
- Arching the back instead of keeping it flat on the bench.
- Not engaging the core during the lift.
Modifications
- Use lighter weights or perform the exercise without weights to improve technique.
- Perform the exercise on a stability ball for increased core engagement.
Tips
- Keep your feet flat on the ground and your back pressed to the bench to avoid straining your back.
- Control the movement and avoid letting the weights drop too quickly.
Bottle Weighted Lying Chest Press Alternatives
Tags
chest
strength
weights
pectorals
upper body
fitness