Glute bridge chest press: how to do it, muscles worked and variations
Dumbbell chest press while holding a glute bridge on the floor.
- Main muscles
- Pectoralis major, Gluteus maximus
- Secondary muscles
- Deltoid, Triceps brachii, Hamstrings
- Equipment
- Dumbbell, BOSU balance trainer
- Variations
- 2
All 2 variations
BOSU glute bridge chest press
Dumbbell chest press with the upper back on a BOSU and the hips raised in a bridge, combining pushing and stability.
Form. Rest your upper back on the dome of the BOSU with the dumbbells over your chest, raise your hips until they line up with your knees and shoulders and push the dumbbells without letting the hips drop.
Common mistake. Lowering the hips during the press, resting the lower back on the BOSU, flaring the elbows to 90°, or losing balance.
Dumbbell glute bridge chest press
Dumbbell chest press lying on the floor while holding a glute bridge, combining upper-body pushing and hip extension.
Form. Lie with your feet planted, raise your hips until knees, hips and shoulders line up, and from there press the dumbbells up and lower them with control without losing the height of the bridge.
Common mistake. Letting the hips drop during the press, arching the lower back instead of squeezing the glutes, lowering the dumbbells without control, or flaring the elbows excessively.
