Bridge Dumbbell Press
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:
- 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.
- 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.
- 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.
- 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.
- 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.
