Dumbbell Bridge Bench Press

The Dumbbell Bridge Bench Press is a compound exercise that primarily targets the muscles of your chest, shoulders, triceps, and glutes. This exercise combines the benefits of both the traditional bench press and the hip thrust, making it a great addition to your upper body and glute training routine. To perform the Dumbbell Bridge Bench Press, you'll need a flat bench and a pair of dumbbells. Start by lying on the bench with your feet placed firmly on the ground and your knees bent at 90 degrees. Hold the dumbbells in each hand, positioning them with your palms facing forward and your arms extended above your shoulders. Next, engage your glutes and core muscles to lift your hips off the bench, creating a straight line from your knees to your shoulders. This position, commonly referred to as the "bridge," will activate your glutes and stabilize your body throughout the exercise. From the bridge position, exhale as you lower the dumbbells down towards your chest, keeping your elbows at a 45-degree angle. Maintain control and avoid excessive arching of your back. Pause for a brief moment at the bottom, and then exhale as you press the dumbbells back up to the starting position, fully extending your arms but without locking out your elbows. Repeat the movement for your desired number of repetitions, focusing on maintaining proper form and engaging the target muscles throughout the exercise. As with any exercise, it's essential to choose a weight that challenges you but still allows for proper execution. Adjust the weight and repetitions according to your fitness level and training goals. Incorporating the Dumbbell Bridge Bench Press into your routine can not only enhance your upper-body strength but also improve your glute activation and stability. Whether you're looking to build muscle, increase strength, or add variety to your workouts, this exercise is a great choice for overall upper body and glute development.

Instructions

Lie on a flat bench with your feet flat on the ground and a dumbbell in each hand, resting on your thighs.
Using your legs, lift the dumbbells one at a time into position. Hold them at shoulder width, with your palms facing away from you.
Once the dumbbells are above your chest, press them up to lockout, fully extending your arms.
Keeping your core engaged, lower the dumbbells down towards the middle of your chest by bending your elbows. Your upper arms should form a 45-degree angle with your torso.
Pause briefly at the bottom of the movement, then press the dumbbells back up to the starting position.
Repeat the movement for the prescribed number of repetitions.
When you have completed the set, carefully lower the dumbbells back to your thighs, then lower them to the side.

Tips & Tricks

Focus on engaging your glutes and core muscles throughout the exercise to maintain stability and support proper form.
Start with lighter weights and gradually increase the load as you become more comfortable and confident with the exercise.
Maintain a controlled and smooth movement throughout the entire range of motion.
Ensure that your feet are planted firmly on the ground and your shoulder blades are firmly pressed against the bench for added stability.
Exhale as you push the dumbbells up and inhale as you lower them back down, maintaining a steady breathing pattern.
Keep your wrists aligned with your forearms throughout the movement to minimize strain on your wrists.
If you find it difficult to maintain balance, use a wider grip on the dumbbells to increase stability.
Listen to your body and rest if you experience any pain or discomfort. It's important to prioritize safety and injury prevention.
Include the dumbbell bridge bench press as part of a well-rounded upper body workout routine for optimal muscle development and strength.
Consult with a fitness professional to ensure you are performing the exercise correctly and to tailor it to your individual fitness goals and capabilities.