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Chest · Intermediate

Dumbbell Glute Bridge Floor Press

Dumbbell floor press performed while maintaining a bilateral glute bridge throughout the set.

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Dumbbell Glute Bridge Floor Press demonstration

Exercise overview

Training details

ChestTricepsShouldersGlutesCore

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, and a dumbbell held beside each side of your chest.
  2. 02Brace your abdominals and squeeze your glutes to raise your hips into a stable bridge.
  3. 03Keep the hips elevated as you press both dumbbells vertically until your arms are straight.
  4. 04Lower the dumbbells until your triceps touch the floor gently, maintaining stacked wrists and elbows.
  5. 05Repeat the press while keeping your pelvis level and preventing your hips from sagging.

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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 Floor PressHarder progressionDumbbell Floor Press with Glute Bridge Groin SqueezeRelated variationBand Floor PressRelated variationPlate Floor PressRelated variationBench 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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