Dumbbell Glute Bridge Single Arm Chest Press
1. Starting Position:
- Lie on your back on a flat surface, such as a mat.
- Bend your knees and place your feet flat on the ground, hip-width apart.
- Hold one dumbbell in your right hand, keeping your arm extended above your chest. Your palm should face forward.
2. Body Positioning:
- Your shoulders should be relaxed and pressed into the mat.
- Keep your left arm resting comfortably by your side or extend it out for balance.
- Engage your core to maintain stability throughout the movement.
3. Performing the Bridge:
- Push through your heels and lift your hips towards the ceiling, forming a straight line from your shoulders to your knees. This is the glute bridge position.
- Squeeze your glutes at the top of the movement and hold for a moment.
4. Chest Press Movement:
- While in the bridge position, bend your right elbow to lower the dumbbell towards your chest.
- Press the dumbbell back up to the starting position, straightening your arm while keeping your hips lifted.
5. Repetitions:
- Perform 10-15 repetitions on the right side, maintaining control throughout the movement.
6. Switch Sides:
- Lower your hips back down, rest briefly, then switch the dumbbell to your left hand.
- Repeat the same steps for the left side.
7. Cool Down:
- Once you complete the sets for both sides, gently lower your hips to the mat and relax.
- Take a moment to stretch your arms and legs to cool down.
Tips:
- Ensure you keep your hips lifted at all times during the chest press.
- Avoid arching your back by keeping your core engaged.
- If you experience discomfort, reduce the weight of the dumbbell or perform the exercise without weight until you build strength.
