Dumbbell Single-Arm Glute Bridge Press
oec:dumbbell-single-arm-glute-bridge-press
A unilateral floor press performed while holding an isometric glute bridge, challenging chest and triceps strength alongside core anti-rotation and posterior chain stability.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Glute Bridge Single-Arm Press, Single-Arm Dumbbell Glute Bridge Press, One-Arm Glute Bridge Floor Press, Single-Arm Glute Bridge Floor Press
How to do it
Setup
- Lie flat on your back on a mat with your knees bent and feet planted flat on the floor hip-width apart.
- Hold a dumbbell in one hand directly above your chest with your arm extended and your non-working arm extended out to the side for support.
- Drive through your heels and squeeze your glutes to raise your hips into a full glute bridge, forming a straight line from your shoulders to your knees.
Movement
- Maintain the static glute bridge and braced core throughout the set.
- Inhale as you lower the dumbbell with control, tucking your elbow at roughly a 45-degree angle until your upper arm gently taps the floor.
- Pause briefly without resting the weight on the floor.
- Exhale as you press the dumbbell back up to full lockout over your chest, resisting any rotational twist in your hips or torso.
- Complete all repetitions on one side before lowering your hips or switching hands.
Breathing
Inhale as you lower the dumbbell toward the floor, and exhale forcefully as you press the weight back to the top.
Cues
- Keep hips level and glutes squeezed tight.
- Punch the ceiling without letting your torso rotate.
- Gently tap the floor with your tricep, do not slam it.
Common faults
- Sagging or twisting hips during the press.
- Squeeze both glutes equally and brace your abdomen to keep the pelvis completely level.
- Flaring the working elbow excessively out to ninety degrees.
- Keep the elbow tucked at approximately 45 degrees relative to your torso to protect the shoulder.
- Bouncing the elbow off the floor to initiate the press.
- Lower under control, pause lightly on the floor, and press up using muscular force.
Safety
- Lower the dumbbell safely to your hip or floor before coming out of the bridge at the end of the set.
Muscles
Joints
- Shoulder: Horizontal adduction, Flexion
- Elbow: Extension
- Hip: Isometric stabilization
- Lumbar spine: Isometric stabilization
Details
- Movement
- Horizontal push, Anti-rotation
- Modality
- Strength, Hypertrophy
- Mechanics
- compound
- Force
- push
- Laterality
- unilateral
- Kinetic chain
- mixed
- Level
- intermediate
- Equipment
- Dumbbell
- Record
- Repetitions and Load
- Load
- external, total
Related
- variation of Dumbbell Floor Press
- progression of Dumbbell Floor Press
Sources
- wger: Glute Bridge Single-Arm Press, by meldun (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.