How to do it
Pin your shoulder blades together and down before each press.
- 1
Stand with your feet shoulder-width apart, holding a bottle weight with both hands at chest level.
- 2
Press the weight directly in front of you until your arms are fully extended, squeezing your chest muscles.
- 3
Slowly bring the weight back to your chest, maintaining the tension in your chest muscles.
- 4
Repeat for the desired number of repetitions.
Expert tip
Keep the movement slow and controlled, focusing on squeezing your chest muscles as you press the bottle weight forward.
Common mistakes
- ✕Dropping elbows below chest level
- ✕Bending the wrists during the press
- ✕Arching the lower back excessively