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Glute Bridge Dumbbell Press

Combines a glute bridge hold with a chest press for a full-body strength and stability challenge

ChestIntermediateStrengthPush

At a glance

Muscles workedPrimary: Chest and glutes
Muscle groupChest
DifficultyIntermediate
TypeStrength · Push
Sets & reps3 sets × 10-12 reps
Estimated calories burned~60 kcal

How to do it

  1. Step 1: Lie on your back with knees bent, feet flat, holding a dumbbell in each hand at chest level
  2. Step 2: Drive through your heels to lift your hips into a bridge
  3. Step 3: While holding the bridge, press both dumbbells straight up
  4. Step 4: Lower the dumbbells back to chest level
  5. Step 5: Lower your hips back down and repeat

Equipment

Coaching tips

Benefits

Combines a glute bridge hold with a chest press for a full-body strength and stability challenge

Common mistakes

Letting the hips drop while focusing on the press

Make it harder

Increase the dumbbell weight or add a pause at the top of the bridge

Make it easier

Perform the glute bridge and dumbbell press as separate movements

Breathing

Exhale pressing up and squeezing the glutes, inhale lowering down

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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.