Alternatives
- Kettlebell Floor Press
- Dead Stop Chest Press
- Seated Chest Press with Bands
Summary
This variation combines a glute bridge with a chest press, engaging both upper and lower body muscles simultaneously. It’s a time-efficient compound movement ideal for full-body activation.
Benefits of the Glute Bridge to Chest Press
- Builds strength in chest, glutes, and core
- Enhances hip extension and stability
- Great for time-saving workouts
- Adds lower body engagement to upper body pressing
- Improves coordination and control
Glute Bridge to Chest Press Muscles Worked
- Primary: Pectorals, Glutes
- Secondary: Triceps, Hamstrings, Core
Instructions
- Lie on your back with feet flat, knees bent, and dumbbells or kettlebells in hand
- Press through your heels to lift your hips into a bridge
- While holding the bridge, perform a chest press
- Lower weights slowly while maintaining the glute bridge
- Keep your hips lifted throughout the set
- Squeeze glutes at the top of each rep
- Repeat for the desired number of reps
Common Mistakes
- Letting hips drop during the press
- Rushing either part of the movement
- Arching the back instead of squeezing glutes
- Flaring elbows too wide
- Not pressing hips high enough