Dumbbell Glute Bridge Press

Body region

• Chest
• Glutes
• Arms

Muscles

Main

• Pectoralis Major
• Gluteus Maximus
• Triceps

Helps

• Deltoid
• Biceps Femoris
• Semitendinosus

Holds

• Erector Spinae
• Rectus Abdominis
• Adductor Magnus

Equipment

• Dumbbells

Technique

1. Lie on your back with knees bent, feet flat, a dumbbell in each hand at the sides of the chest.
2. Drive through the heels to lift the hips until the body forms a line from knees to shoulders.
3. Hold the bridge and press the dumbbells up until the arms are straight above the chest.
4. Lower the weights to the chest while the hips stay up, and lower the hips only at the end of the set.

Cues

• Squeeze the glutes to keep the hips high.
• Keep the elbows at about 45 degrees from the body.

Common mistakes

• Letting the hips sag as the set goes on.
• Arching the lower back instead of using the glutes.

Variations

• Single-Arm Dumbbell Glute Bridge Press

Alternatives

• Dumbbell Bench Press
• Glute Bridge