Dumbbell Bridge Bench Press
Description
The dumbbell bridge bench press combines a glute bridge hold with a dumbbell pressing movement. While holding your hips up in a bridge, you press dumbbells over your chest. This builds the chest and triceps while requiring the glutes and hamstrings to maintain the bridge position.
Muscle Group
Equipment Required
Dumbbell Bridge Bench Press Instructions
- Lie on your back on the floor with knees bent and feet flat, holding a dumbbell in each hand.
- Drive through your heels to lift your hips off the floor into a glute bridge position.
- Maintain the bridge with your shoulders, hips, and knees in a straight line.
- Hold the dumbbells at chest level with palms facing forward and elbows on the floor or just above.
- Press both dumbbells straight up until your arms are fully extended.
- Squeeze your chest and triceps at the top.
- Lower the dumbbells with control until your elbows are back near the floor.
- Hold the bridge throughout the entire set, only lowering after the final rep.
Dumbbell Bridge Bench Press Form & Visual
Dumbbell Bridge Bench Press Benefits
- Trains chest and glutes simultaneously
- Builds isometric glute and hamstring endurance
- No bench required
- Limited range of motion is shoulder-friendly
- Forces total-body tension
- Practical for home or floor training
- Develops core stability under load
Dumbbell Bridge Bench Press Muscles Worked
- Pectoralis major
- Triceps brachii
- Anterior deltoid
- Gluteus maximus
- Hamstrings (isometric)
Dumbbell Bridge Bench Press Variations & Alternatives
- Dumbbell Floor Press
- Glute Bridge
- Dumbbell Bench Press
- Hip Thrust
