Bottle-Weight Svend-Press
Build chest strength anywhere! The Bottle-Weight Svend-Press is a simple, effective exercise using just a water bottle.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Stand upright with your feet shoulder-width apart and your knees slightly bent for stability.
2. Hold a water bottle horizontally with both hands at chest level, gripping it firmly on each side.
3. Press your palms towards each other to create inward tension on the bottle. Keep this tension throughout the entire exercise.
4. Slowly push the bottle directly out from your chest until your arms are fully extended in front of you. Ensure to maintain the inward pressure with your hands to engage the pectoral muscles effectively.
5. Hold the fully extended position for a moment, then slowly bring the bottle back towards your chest.
6. Repeat for the desired number of reps and sets.
It's important to maintain control throughout the exercise, focusing on the contraction of the chest muscles as you press. Adjust the weight of the water bottle according to your strength level, starting lighter and increasing as you grow more comfortable with the movement.
---