Kysero
Try for free

Chest · Intermediate

Dumbbell Bench Press with Hip Bridge

Dumbbell bench press performed while maintaining a level hip bridge, combining pressing with sustained glute and trunk control.

View instructionsAll exercises
Back to all exercises
Dumbbell Bench Press with Hip Bridge demonstration

Exercise overview

Training details

ChestTricepsShouldersGlutesHamstringsAbs

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Lie on the bench with a dumbbell in each hand, feet planted firmly, and the weights held above your chest.
  2. 02Drive through your feet and lift your hips into a stable bridge while keeping your ribs controlled.
  3. 03Lower the dumbbells toward the sides of your chest without letting your hips drop or your knees spread.
  4. 04Press both dumbbells to straight arms while maintaining the bridge and level pelvis.
  5. 05Complete the set with steady hip height, then lower the dumbbells and hips under control.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionDumbbell Single Arm Bench Press in Hip BridgeRelated variationAlternating Dumbbell Chest Press on Stability BallRelated variationFlat Dumbbell Bench PressRelated variationDumbbell Single Arm Floor PressRelated variationExercise Ball Dumbbell Chest PressRelated variationSingle-Arm Dumbbell Bench Press

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substitutePush-UpComparable substituteBarbell One Arm Floor PressComparable substituteKettlebell Tall Kneeling Chest PressComparable substituteBench PressComparable substituteDumbbell FlyComparable substituteStraight-Leg Bench Dip

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder