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Dumbbell Chest Press with Bridge

Improves overall chest strength and core stability

ChestBeginnerStrengthPush

At a glance

Muscles workedPrimary: Outer Chest. Secondary: core, glutes
Muscle groupChest
DifficultyBeginner
TypeStrength · Push
Sets & reps4 sets × 12-15 reps
Estimated calories burned~40 kcal

How to do it

  1. Step 1: Setup — Lie on a flat bench and hold a dumbbell in each hand.
  2. Step 2: Initiation — Lift your hips off the ground and hold a bridge position, engaging your core and glutes.
  3. Step 3: Mid-phase — Lower the dumbbells to your chest, keeping your elbows close to your body.
  4. Step 4: End-position — Press the dumbbells upwards, extending your arms fully and lifting your hips towards the ceiling.
  5. Step 5: Return — Lower the dumbbells back to your chest and return your hips to the starting position.
  6. Step 6: Breathing and rhythm reminder — Focus on a steady breathing rhythm and avoid jerking the weight.
  7. Step 7: Safety note — Make sure to use a stable bench and avoid arching your back.

Equipment

Coaching tips

Benefits

Improves overall chest strength and core stability

Common mistakes

Letting the hips sag or using too much weight, which can lead to lower back strain

Make it harder

Increase the weight or add more reps

Make it easier

Use a lighter weight or remove the bridge

Breathing

Inhale during the lowering phase, exhale during the pressing phase

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Water Bottle Decline Press on Situp Bench

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Single Arm Dumbbell Press with Sit Up

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Dumbbell inner Chest Press

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Bodyweight Incline Press Off Wall

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Close Grip Incline Bench With Bar

Intermediate · 5 sets × 12 reps

General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.