Dumbbell Sprinter Thrust Chest Press
A single-leg hip thrust from a bench with the free knee driving up, finished by pressing a dumbbell from the chest.
How to do it
Setup
Upper back on the bench's edge, one foot planted, a dumbbell held at the chest.
Steps
- Drive the hips up on the planted foot as the other knee rises.
- Press the dumbbell up over the chest at the top.
- Lower the bell, then the hips; switch legs after the set.
Common mistakes
Pressing before the hips are up: bridge first, then press. Hips sagging on the one leg: squeeze the glute and hold the line. Bell drifting over the face: press it straight over the chest.
Breathing
Exhale on the thrust and press, inhale lowering.
