How to Do Glute Bridge Chest Press? Strengthen Your Glutes & Chest in One Move
The Glute Bridge Chest Press is a compound movement that combines lower-body and upper-body engagement. It’s perfect for maximizing workout efficiency by targeting both the glutes and chest simultaneously, while also improving hip stability and core control.
Step-by-Step: How to Perform the Glute Bridge Chest Press
- Lie on your back with knees bent and feet placed hip-width apart on the floor.
- Hold a dumbbell in each hand, elbows bent at a 45-degree angle. Raise your hips off the ground into a glute bridge.
- Keep your hips squeezed and spine neutral. While in this position, press the dumbbells upward until arms are extended (but not locked).
- Lower the weights slowly back to chest level and repeat while maintaining your glute bridge.
Muscles Worked
- Glutes – activated and engaged to maintain hip elevation.
- Chest (Pectorals) – engaged during the pressing motion.
- Core – stabilizes the body during the movement.
- Triceps – secondary movers in the pressing phase.
This move is ideal for home workouts, time-saving sessions, or when you want to add extra intensity to your routine. Want a complete, goal-focused workout plan tailored to you? Fitinsane is ready to coach you with custom online programs!