Dumbbell Bridge Bench Press
The Dumbbell Bridge Bench Press combines a glute bridge with a bench press to engage your chest and lower body simultaneously.
- Lie on your back on a bench with your feet flat on the floor.
- Hold a dumbbell in each hand at chest level.
- Lift your hips into a bridge position while pressing the dumbbells upward.
- Lower the dumbbells back to your chest while maintaining the bridge position.
- Repeat for the desired number of repetitions.
How to perform the Dumbbell Bridge Bench Press
- Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell Bridge Bench Press using your dumbbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your pectoralis major.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your pectoralis major rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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