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feet elevated glute bridge push down to press

Strengthens chest, glutes

ChestBeginnerStrengthPress

At a glance

Muscles workedPrimary: chest. Secondary: triceps, shoulders
Muscle groupChest
DifficultyBeginner
TypeStrength · Press
Sets & reps3 sets × 10-12 reps
Estimated calories burned~30 kcal

How to do it

  1. Step 1: Setup for feet elevated glute bridge push down to press.
  2. Step 2: Engage core and set posture.
  3. Step 3: Perform the movement with control.
  4. Step 4: Squeeze at the peak.
  5. Step 5: Return slowly and repeat.

Equipment

Coaching tips

Benefits

Strengthens chest, glutes

Common mistakes

Using momentum or losing form

Make it harder

Increase load or slow tempo

Make it easier

Reduce load or range of motion

Breathing

Exhale on effort, inhale on return

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More chest exercises

Bench Press Combo 2 Fast Then 2 Slow

Intermediate · 3 sets × 8-12 (2 fast + 2 slow cycles)

Standing Single Arm Fly with Pulley

Intermediate · 4 sets × 12-15 each side

Dumbbell Fly to Front Raise on Incline Bench

Intermediate · 5 sets × 10-12 reps

Lying Dumbbell Flys

Beginner · 4 sets × 12 reps

Dumbbell Chest Press with Bridge

Beginner · 4 sets × 12-15 reps

Dumbbell Chest Press with Pulse

Intermediate · 4 sets × 10-12 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.