Dumbbell Bridge Bench Press exercise animation (Männlich)

Dumbbell Bridge Bench Press

Zielmuskel
—
Equipment
Dumbbell
Körperregion
Chest
Typ
Strength

The dumbbell bridge bench press is an upper-body pressing exercise that targets the chest (pectoralis major), with the front deltoids and triceps assisting the press. You hold a glute-bridge position on the bench throughout, so the glutes and hamstrings work isometrically to keep your hips lifted while you press the dumbbells.

Dumbbell Bridge Bench Press: So führst du sie aus

  1. 1Sit on the end of a flat bench holding a dumbbell in each hand, resting them on your thighs.
  2. 2Lie back and walk your shoulders onto the bench, keeping your feet planted firmly on the floor about hip-width apart.
  3. 3Drive through your heels to lift your hips into a bridge, so your torso and thighs form a straight line, and hold this position.
  4. 4Press the dumbbells up over your chest with your arms extended and palms facing toward your feet.
  5. 5Lower the dumbbells under control to chest level, keeping your elbows tucked at roughly a 45–75° angle to your torso.
  6. 6Pause briefly when the dumbbells reach the sides of your chest, keeping your wrists stacked over your elbows.
  7. 7Press the dumbbells back up and slightly inward until your arms are fully extended, squeezing your chest at the top.
  8. 8Complete your reps while holding the bridge, then lower your hips, sit up, and set the dumbbells down safely.

Technik-Tipps

  • Keep your shoulder blades pulled down and together against the bench to create a stable pressing base and protect your shoulders.
  • Brace your glutes and core to hold the bridge steady so your hips don't drift up and down between reps.
  • Control the descent for one to two seconds rather than dropping the dumbbells, keeping tension on the chest.
  • Start lighter than your usual flat bench load until you can hold the bridge without your hips sagging.

Häufige Fehler

  • Letting the hips drop during the set, which breaks the bridge and shifts the work away from the intended position.
  • Flaring the elbows straight out to 90°, which places excessive stress on the shoulder joints.
  • Lowering the dumbbells too far and overstretching the shoulders, risking strain at the bottom of the press.
  • Letting the wrists bend backward instead of keeping them stacked over the forearms, which weakens the press and stresses the joints.

Häufig gestellte Fragen

What muscles does the dumbbell bridge bench press work?

It primarily works the chest (pectoralis major), with the front deltoids and triceps assisting the press. The glutes and hamstrings work isometrically to hold the hip-bridge position throughout the set.

How is it different from a regular dumbbell bench press?

The press itself is the same, but you hold a glute bridge with your hips lifted off the bench the whole time. That adds an isometric demand on the glutes, hamstrings, and core while you press.

Is the dumbbell bridge bench press good for beginners?

It can be, but hold the bridge steady before adding much weight. Beginners should start with a flat dumbbell bench press to learn the pressing pattern, then progress to the bridge position with lighter dumbbells.

How many sets and reps should I do?

Three to four sets of 8–12 reps suits most lifters. Use a weight you can control through the full range while keeping your hips lifted in the bridge.

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