Flye - Floor Water Bottle

Recommendations: 2-3 Sets, 8-12 Reps

Beginner Chest Strength Water Bottle Push Home

Purpose: This exercise the action of the pecs pulling across the chest.

Benefits: This exercise works the section of the pecs long the sternum

Lie on the floor with your feet flat on the floor and your knees bent at about 90 degrees. Grab a water bottle in each hand with the palms facing inward. Your elbows should be slightly bent and the dumbbells should be above your chest almost touching each other. This is your starting position. Slowly lower the bottles in an arc until they are out at your sides. Inhale during this movement. Allow your shoulders to stretch out and down as much as possible, ensuring a good range of motion for the exercise. Bring the bottles in an arc towards each other above your chest. Your arms should rotate upwards and your shoulders should hunch forward and up. Maintain a constant slight bend in the elbows. When the bottles touch, your arms should be pointed straight up, palms towards each other. Exhale during this movement. Repeat for the recommended number of repetitions.

The chest is composed of the Pectoralis Major and the Pectoralis Minor. The Pec Major attaches to the upper arm and pulls the upper arm across the chest. The Pec Minor lies mostly underneath the Pec Major and draws the shoulder blade down and forward.