Dumbbell Single Arm Bench Press in Hip Bridge

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.