- A mat or a soft surface to lie on (optional for comfort)
1. Starting Position:
- Lie on your back on a mat with your knees bent and feet flat on the floor, hip-width apart. Your feet should be positioned close enough to your body that you can easily press through your heels.
2. Dumbbell Setup:
- Hold a dumbbell in each hand. Keep your elbows bent at around 90 degrees and your arms resting over your chest. The dumbbells should be held close to your torso with palms facing forward.
3. Engaging the Glutes:
- Press your heels into the floor and lift your hips towards the ceiling. Engage your glutes and core while keeping your shoulders and head flat against the ground. Your body should form a straight line from your shoulders to your knees at the top of the movement.
4. Chest Press Movement:
- While holding the glute bridge position, begin to press the dumbbells up towards the ceiling. Extend your arms straight overhead, but keep your elbows slightly bent. Focus on squeezing your chest as you push the weights up.
5. Lowering the Weights:
- Slowly lower the dumbbells back to the starting position over your chest while maintaining your glute bridge. Ensure your hips remain lifted throughout the movement.
6. Repetitions:
- Perform 8-12 repetitions, ensuring you maintain good form throughout.
7. Rest and Repeat:
- After completing the repetitions, lower your hips back to the mat and rest before attempting another set. Aim for 2-3 sets depending on your fitness level.
Tips:
- Keep your feet flat and avoid letting your knees collapse inward during the bridge.
- Focus on controlled movements, both when pressing up and lowering the weights.
- If you feel discomfort in your lower back, lower the weights or reduce the bridge height by lowering your hips slightly.
