Dumbbell Bridge Bench Press
The dumbbell press with only the shoulders on the bench and the hips up in a bridge; the glutes hold the body level.
How to do it
Setup
Upper back across the bench, feet flat, hips up in line with the knees.
Steps
- Squeeze the glutes to hold the hips level.
- Let the bells sink beside the chest, the hips still up.
- Press them up without letting the hips drop.
Common mistakes
Hips sagging with each rep: the bridge is half the exercise. Neck resting on the bench: the shoulder blades carry you. Feet too close: step out until the shins are vertical.
Breathing
Inhale down, exhale on the press.
