Press - Floor Water Bottle
Recommendations: 2-3 Sets, 6-10 Reps
Beginner Chest Triceps Strength Water Bottle Push Compound Home
Purpose: This exercise increases strength and strength speed, and produces greater functional strength for pressing movements.
Benefits: Dumbbells do not limit your movement as much as a barbell does and thus makes greater demands on the stabilizing muscles.
Lie on the floor and grab a water bottle in each hand with the palms facing towards your body. Your elbows should be beside your body and your triceps just above the floor. This is your starting position. Straighten your elbows while rotating the water bottles so that your palms are facing your feet and moving the bottles closer to the centre of your body so that they are almost touching. Exhale during this movement. At the top of the movement, squeeze your pecs and hunch your shoulders forward. This latter movement will work the Pecs Minor. Slowly lower bottles back to the starting position. Inhale 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.
Step 1
Lie on the floor, holding water bottles tucked into your armpits.
Lie on the floor and grab a water bottle in each hand with the palms facing towards your body. Your elbows should be beside your body and your triceps just above the floor. This is your starting position.
Step 2
Raise the bottles, rotating them and bringing them close together. Squeeze your pecs and hunch your shoulders forward.
Straighten your elbows while rotating the bottles so that your palms are facing your feet and moving the bottles closer to the centre of your body so that they are almost touching. Exhale during this movement. At the top of the movement, squeeze your pecs and hunch your shoulders forward. This latter movement will work the Pecs Minor.
Step 3
Lower the bottles back to the starting position.
Slowly lower the bottles back to the starting position. Inhale during this movement. Your elbows should be beside your body and your triceps just above the floor.