Bridge Dumbbell Press

Dani de la Cruz

Dani de la Cruz

Co-Founder & Trainer

Bridge Dumbbell Press is an exercise that targets the muscles of the chest, shoulders, and triceps. It also engages the core muscles for stability. Here's a description of how to perform Bridge Dumbbell Press:

  1. Starting position: Lie flat on your back on a mat or bench with your knees bent and feet flat on the ground. Hold a dumbbell in each hand, with your arms extended straight above your chest. Maintain a firm grip on the dumbbells.

  2. Bridge position: Engage your glutes and core muscles to lift your hips off the ground, creating a bridge with your body. Your shoulders, hips, and knees should form a straight line.

  3. Arm movement: While maintaining the bridge position, slowly lower the dumbbells towards your chest by bending your elbows. Keep your elbows close to your sides and your wrists straight.

  4. Pressing movement: Push the dumbbells back up to the starting position by extending your arms, fully straightening your elbows. Focus on squeezing your chest muscles as you press the weights up.

  5. Repeat: Perform the desired number of repetitions, maintaining control and proper form. Remember to breathe naturally throughout the exercise.

Important tips and considerations:

  • Maintain proper form throughout the exercise. 

  • Keep your core engaged, shoulders relaxed, and back flat on the mat or bench.

  • Choose a weight that challenges you without compromising your form. Start with lighter dumbbells and gradually increase the weight as you become comfortable with the exercise.

  • Focus on a slow and controlled movement, emphasizing the contraction of your chest muscles during the pressing movement.

  • Avoid letting your hips drop or sag during the bridge position. Keep your glutes and core muscles engaged to maintain a stable bridge.

  • Listen to your body and work within your capabilities. If you experience any pain or discomfort, modify the exercise or consult a fitness professional for guidance.

  • Warm up your muscles with light cardio and dynamic stretches before starting the exercise.

  • Gradually increase the intensity or number of repetitions as your strength and endurance improve.

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