Dumbbell Glute Bridge Single Arm Chest Press

Muscles worked

Setup

1. Lie on your back with knees bent and feet flat on the floor, hip-width apart.
2. Hold a single dumbbell in one hand at chest level with your elbow at a 45-degree angle from your body.
3. Drive through your heels to lift your hips until your body forms a straight line from shoulders to knees.
4. Extend your non-working arm out to the side or place it on your hip to help monitor pelvic stability.

How to do it

1. Exhale as you press the dumbbell straight up toward the ceiling, fully extending your arm without locking the elbow.
2. Inhale as you lower the dumbbell under control until your upper arm lightly touches the floor.
3. Maintain a 2-second eccentric (lowering) phase and a 1-second concentric (pressing) phase.
4. Complete all reps on one side before switching the weight to the other hand, keeping the hips elevated throughout.

Form checklist

• Keep your hips level and fully extended; do not let the hip on the weighted side dip.
• Maintain a neutral spine by bracing your core and avoiding excessive arching in the lower back.
• Ensure your feet remain flat and your knees stay aligned with your toes.
• Keep the wrist of the pressing hand stacked directly over the elbow.

Pro tips

• Squeeze your glutes as hard as possible to create a rigid 'tabletop' platform, which increases the force production for the press.
• Focus on 'anti-rotation' by imagining you are trying to keep both shoulder blades pinned equally to the floor despite the uneven load.

Make it harder

• Narrow your stance by bringing your feet closer together to decrease your base of support and increase the stability demand.
• Perform the movement with the opposite leg extended straight out, turning it into a single-leg glute bridge press.

Frequently asked

What muscles does the dumbbell glute bridge single arm chest press work?

The dumbbell glute bridge single arm chest press primarily targets the glutes, hamstrings, and pectorals, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell glute bridge single arm chest press?

The dumbbell glute bridge single arm chest press uses dumbbell.

Is the dumbbell glute bridge single arm chest press good for beginners?

The dumbbell glute bridge single arm chest press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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