Hip Bridge Alt. Dumbbell Chest Press
EquipmentDumbbell
TypeCompound
DifficultyBeginner
Primary:Chest, Front Delts
Secondary:Triceps, Glutes
Tertiary:Upper Back, Traps, Hamstrings
Stabilizer:Core, Rear Delts, Side Delts
📋 How to Perform
- Lie on your back on the floor with your knees bent and feet flat, holding a dumbbell over each shoulder.
- Squeeze your glutes and lift your hips until your body forms a straight line from knees to shoulders.
- Holding the bridge, lower one dumbbell toward your chest with your elbow about 45 degrees from your side.
- Stop when your upper arm lightly touches the floor, then press the dumbbell back up.
- Lower the other dumbbell the same way while keeping your hips high and level.
- Alternate arms for the desired number of reps.
⚠️ Common Mistakes to Avoid
- Letting the hips sag as each dumbbell lowers, which drops glute tension and collapses the bridge.
- Letting the pelvis rotate toward the lowering arm, which turns the anti-rotation demand into a twist.
- Flaring the elbow straight out to the side, which loads the front of the shoulder more than the chest.
