Dumbbell Ipsilateral Glute Bridge Single Arm Chest Press

Muscles worked

Setup

1. Lie on your back with knees bent and feet flat on the floor, hip-width apart.
2. Hold a dumbbell in one hand at chest level, with your elbow tucked at a 45-degree angle from your torso.
3. Drive through your heels to lift your hips into a full glute bridge, creating a straight line from your knees to your shoulders.
4. Extend your non-working arm out to the side on the floor to help stabilize your frame.

How to do it

1. Exhale as you press the dumbbell straight up toward the ceiling, focusing on keeping your hips perfectly level and high.
2. Inhale as you slowly lower the dumbbell back down until your upper arm lightly touches the floor.
3. Maintain a controlled 2-0-2 tempo, ensuring the hips do not sag or tilt during the transition.
4. Complete all repetitions on one side before switching the weight to the other hand.

Form checklist

• Keep your hips level; do not let the side with the weight dip toward the floor.
• Squeeze your glutes and hamstrings hard throughout the entire set to maintain bridge height.
• Keep your core braced as if someone is about to punch you to prevent torso rotation.
• Ensure your wrist stays stacked directly over your elbow throughout the pressing motion.

Pro tips

• Focus on driving the heel of the working side into the floor to create maximum diagonal tension across the posterior chain.
• Visualize a glass of water sitting on your pelvis; your goal is to keep the water perfectly still as you press.

Make it harder

• Lift the foot on the same side as the weight 2 inches off the floor to create a massive stability challenge for the standing leg and core.
• Add a 3-second isometric hold at the bottom of the press, with the elbow hovering just above the floor.

Frequently asked

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

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

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

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

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

The dumbbell ipsilateral 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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