Dumbbell Single-Arm Chest Ipsilateral Glute Bridge Press

Starting Position:
1. Begin by lying on your back on an exercise mat or a flat surface.
2. Bend your knees and place your feet flat on the ground, hip-width apart.
3. Hold a dumbbell in your right hand with your arm extended straight up above your chest.
4. Raise your left leg so that your thigh is perpendicular to the ground, and your knee is bent at a 90-degree angle.

Movement Instructions:
1. Engage Your Core: Tighten your abdominal muscles to stabilize your torso.
2. Lift Your Hips: Push through your heels, squeezing your glutes, to lift your hips off the ground. Your body should form a straight line from your shoulders to your knees at the top of the bridge position.
3. Press the Dumbbell: While holding the bridge position, lower the dumbbell towards your chest by bending your elbow to about 90 degrees, then press it back up to the starting position above you.
4. Repeat: Continue to perform the chest press while holding the glute bridge position for the desired number of repetitions (e.g., 8-12 reps).
5. Switch Sides: After completing the set on the right side, switch the dumbbell to your left hand and repeat the exercise with your left leg lifted.

Tips:
- Keep your neck relaxed and avoid straining it throughout the movement.
- Ensure that your hips are raised as high as possible without compromising your form.
- Control your movements, focusing on both the press and the bridge to maximize effectiveness.