Kysero
Try for free

Chest · Intermediate

Dumbbell Single Arm Bench Press in Hip Bridge

Pressing drill building chest, shoulder, and triceps strength with dumbbell.

View instructionsAll exercises
Back to all exercises
Dumbbell Single Arm Bench Press in Hip Bridge demonstration

Exercise overview

Training details

ChestShouldersTricepsGlutes

Equipment

Dumbbell

Sets × reps

3 × 10 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on a bench with both feet planted, hold one dumbbell above your chest, and set your upper back firmly.
  2. 02Raise your hips into a bridge and brace your trunk to keep your pelvis and rib cage level.
  3. 03Lower the dumbbell toward the same-side chest with your wrist stacked over your elbow.
  4. 04Press the weight back to straight-arm lockout while resisting rotation through your torso and hips.
  5. 05Complete the set with the bridge maintained, then lower safely and switch arms.

Keep exploring

Variations

Browse the full library

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

Easier regressionDumbbell Bench Press with Hip BridgeRelated variationDumbbell Single Arm Floor PressRelated variationAlternating Dumbbell Chest Press on Stability BallRelated variationFlat Dumbbell Bench PressRelated variationKettlebell Bottoms Up Single Arm Floor PressRelated variationLandmine Lying Single Arm Chest 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