Dumbbell Glute Bridge Chest Press
The dumbbell glute bridge chest press is a compound exercise that simultaneously targets the pectorals and glutes. Pressing from the bridge position requires hip stability throughout the movement, adding a functional lower body element to a standard chest press.
How to do it
- Lie on your back with knees bent and hold a dumbbell in each hand at chest height.
- Press through your feet to lift your hips into a glute bridge position.
- While holding the bridge, press the dumbbells upward until your arms are fully extended.
- Lower the dumbbells back to your chest while maintaining the bridge.
- Repeat the press for the desired repetitions, then lower your hips.
- Rest and repeat for the desired number of sets.
Form cues
- Keep your glutes squeezed tight throughout the entire press.
- Drive your heels firmly into the floor for stability.
- Lower the dumbbells with control until elbows are about level with your torso.
- Exhale as you press the weights straight up over your chest.
Breathing: Inhale as you lower the dumbbells to your chest, and exhale steadily as you press them back up.
Common mistakes
- Sagging hips cause lower back strain and lose glute engagement.
- Rushing the movement leads to a loss of balance in the bridge position.
- Flaring elbows too wide puts unnecessary stress on the shoulder joints.
Muscles worked
Primary: pectorals. Secondary: triceps, glutes, hamstrings.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60–90 s
Lose weight
3 sets × 12–15 reps, rest 60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel lower back discomfort, lower your hips to the floor and reduce the weight.
- If you experience shoulder strain, decrease the range of motion or switch to a standard flat press.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if my hips drop while I press?
Lower the weight you are using and focus on keeping your glutes firmly squeezed before initiating the press.
Can I do this exercise without a bench?
Yes, this movement is designed to be performed directly on the floor, making it ideal for home workouts.
How often can I include this in my routine?
Two to three times per week with at least a day of rest in between is a great starting point for recovery.