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Chest · Intermediate

Dumbbell Floor Press with Glute Bridge Groin Squeeze

Dumbbell floor press performed while holding a glute bridge and continuously squeezing a medicine ball between the knees.

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Dumbbell Floor Press with Glute Bridge Groin Squeeze demonstration

Exercise overview

Training details

ChestTricepsShouldersGlutesAdductorsCore

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Lie on your back with knees bent, feet planted, a small medicine ball between your knees, and a dumbbell beside each side of your chest.
  2. 02Squeeze the ball, brace your trunk, and raise your hips until shoulders, hips, and knees form a straight line.
  3. 03Maintain the bridge and adductor squeeze as you press both dumbbells vertically to straight arms.
  4. 04Lower until your upper arms touch the floor gently while keeping your wrists stacked.
  5. 05Repeat without letting your hips sag, knees separate, or lower back overarch.

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Variations

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

Easier regressionDumbbell Glute Bridge Floor PressRelated variationDumbbell Floor Press

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Alternatives

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

Comparable substituteBand-Assisted Push-UpComparable substitutePush-UpComparable substituteDumbbell FlyComparable substituteMedicine Ball Chest PassComparable substituteSled Chest PressComparable substituteDumbbell Pullover

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