Dumbbell Sprinter Thrust Chest Press

Muscles worked

Setup

1. Sit on the edge of a flat bench and roll back so only your upper back and shoulders are supported, with your hips suspended in a bridge position.
2. Hold a single dumbbell in your right hand at chest level, with your elbow tucked at a 45-degree angle from your body.
3. Plant both feet firmly on the floor, hip-width apart, keeping your knees bent at 90 degrees and glutes squeezed to keep your hips level.
4. Extend your left arm out to the side for balance or rest it on your hip.

How to do it

1. Exhale forcefully as you press the dumbbell toward the ceiling while simultaneously driving your left knee toward your chest in an explosive 'sprinter' motion.
2. At the top of the movement, ensure your pressing arm is locked out and your standing glute is fully contracted to prevent your hips from dipping.
3. Inhale as you lower the dumbbell back to your chest and return your left foot to the floor with control, maintaining the bridge position.
4. Switch the dumbbell to your left hand and repeat the movement by driving your right knee upward, alternating sides for the duration of the set.

Form checklist

• Keep your hips high and level; do not let the hip of the non-pressing side drop toward the floor.
• Maintain a neutral spine and avoid excessive arching of the lower back during the knee drive.
• Ensure the dumbbell travels in a straight vertical line over the shoulder.
• Drive the knee with intent, stopping when the thigh is perpendicular to the torso.

Pro tips

• Focus on the 'diagonal' tension: feel the connection between your pressing shoulder and the opposite-side glute that is supporting your weight.
• Pause for one second at the peak of the contraction to maximize the stability challenge for your internal and external obliques.

Make it harder

• Increase the tempo of the 'thrust' phase to turn the movement into a plyometric power exercise.
• Hold the bridge on a single leg throughout the entire pressing sequence to further isolate the glutes and hamstrings.

Frequently asked

What muscles does the dumbbell sprinter thrust chest press work?

The dumbbell sprinter thrust chest press primarily targets the glutes, pectorals, and quadriceps, and also works the obliques and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell sprinter thrust chest press?

The dumbbell sprinter thrust chest press uses dumbbell.

Is the dumbbell sprinter thrust chest press good for beginners?

The dumbbell sprinter thrust 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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