Dumbbell Contralateral Glute Bridge Single Arm Chest Press

Muscles worked

Setup

1. Lie on your back with your knees bent and feet flat on the floor, holding a dumbbell in your left hand.
2. Extend your left leg straight out or lift the foot off the floor, keeping your right foot firmly planted near your glutes.
3. Position your left elbow at a 45-degree angle from your torso, with the dumbbell resting at chest level.
4. Drive through your right heel to lift your hips into a single-leg glute bridge, creating a straight line from your shoulders to your right knee.

How to do it

1. Exhale as you press the dumbbell straight up over your chest, focusing on keeping your hips perfectly level and square to the ceiling.
2. Inhale as you slowly lower the dumbbell back down until your upper arm lightly touches the floor, maintaining a controlled 2-second eccentric phase.
3. Maintain the bridge height throughout the entire set, ensuring the hovering leg stays aligned with the grounded thigh.
4. Complete the desired repetitions on one side, then switch the dumbbell to your right hand and ground your left foot to repeat.

Form checklist

• Keep your hips level; do not let the side with the lifted leg dip toward the floor.
• Squeeze the grounded glute and brace your abs hard to prevent lower back arching.
• Ensure the pressing wrist stays stacked directly over the elbow throughout the movement.
• Keep your neck neutral and shoulders pinned to the floor for a stable base.

Pro tips

• Focus on 'anti-rotation' by imagining a glass of water sitting on your pelvis that you cannot spill.
• Drive your non-pressing arm into the floor to create extra full-body tension and improve stability.
• Pause for one second at the top of the press to emphasize the isometric glute contraction and core bracing.

Make it harder

• Slow the tempo to 3-4 seconds on the way down to increase time under tension for the chest and core.
• Perform the exercise with your shoulders on a weight bench (hip thrust position) to increase the range of motion and stability demand.

Frequently asked

What muscles does the dumbbell contralateral glute bridge single arm chest press work?

The dumbbell contralateral glute bridge single arm chest press primarily targets the glutes, hamstrings, and pectorals, and also works the biceps, deltoids, serratus anterior, and triceps as secondary muscles.

What equipment do you need for the dumbbell contralateral glute bridge single arm chest press?

The dumbbell contralateral glute bridge single arm chest press uses dumbbell.

Is the dumbbell contralateral glute bridge single arm chest press good for beginners?

The dumbbell contralateral glute bridge single arm chest press is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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