Chest
Glute Bridge Chest Press
A chest press on the floor while you hold your hips up in a glute bridge. Your chest and triceps press while your glutes and hamstrings hold the bridge, and you don't need a bench.
- Works
- Chest, glutes, triceps, front shoulders, hamstrings
- Equipment
- A pair of dumbbells and a mat
- Load
- Medium
How to do it
- 1Lie on your back with your knees bent and feet flat, about hip width apart. Hold the dumbbells at the sides of your chest, elbows about 45 degrees from your body.
- 2Drive through your heels to lift your hips into a bridge, so your body makes a line from your knees to your shoulders.
- 3Hold the bridge and press the dumbbells straight up over your chest.
- 4Lower them slowly until your upper arms touch the floor, keeping your hips up the whole set.
Cues
- Squeeze your glutes to keep your hips up.
- Ribs down: lift with your glutes, not your lower back.
- Press up over your chest, not your face.
Common mistakes
- Hips sinking as you press. Squeeze your glutes harder and drive through your heels. If they keep dropping, rest and reset.
- Arching your lower back. Lift until your body is in a straight line and stop there. Squeeze your glutes instead of pushing your hips higher.
- Banging your elbows into the floor. Lower slowly and let your upper arms touch down lightly before you press again.
Easier
Go lighter, or lower your hips to the floor for a second between presses.
Harder
Take 3 seconds to lower each press while you hold the bridge.
Try it: 3 sets of 8 to 12 reps, or 30 seconds on and 30 off.
Is a glute bridge chest press a chest or glute exercise?
Both. Your chest, shoulders and triceps do the pressing, while your glutes and hamstrings hold your hips up the whole set. It's a good choice when you want more done without a bench.
