How to Perform a Bridge Press

Combining a glute bridge with a dumbbell chest press is a great minimal equipment exercise option if your training at home and don’t have access to a bench, or looking for new ways to challenge the core, hips, glutes, and chest muscles. One of the things to focus on during this exercise is maintaining the position of the hips—not allowing the hips to tilt to one side or the other as you perform the press or drop down towards the floor.

Step 1

Grab a pair of dumbbells and lie on your back with your knees bent and arms extended out in front of you. Drive through the arches of both feet to lift your hips off the ground until your knees, hips, and shoulders are in a straight line.


Step 2

Keep your glutes tight and hold your hips elevated off the floor, slowly lower the arms and allow the hands to separate, keeping them just inside the elbows.


Step 3

Continue to lower the arms until the upper arm is about parallel with the floor, with the hands slightly inside the elbows.


Step 4

Keep your core strong, hold the down-position briefly, slowly exhale, and press the arms and dumbbells back to the starting position.


Step 5

Be sure to engage your abs throughout the exercise. Try to keep your hips pelvis throughout the exercise—your hips shouldn’t tilt or sag as you perform the dumbbell press. Repeat the bridge press for the specified amount of reps or time.

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