Chest
Glute Bridge Floor Press
A compound pressing variation that emphasizes the upper chest and gluteal stability through a shortened range of motion.
How to perform.
Follow the sequence — setup is half the lift.
Lie flat on your back on the floor with your knees bent and feet flat, holding a dumbbell in each hand.
Drive through your heels to bridge your hips toward the ceiling until your knees, hips, and shoulders form a straight line.
Position the dumbbells over your chest with your elbows resting lightly on the floor at a 45-degree angle from your torso.
Exhale as you press the weights straight up over your chest until your arms are fully extended.
Inhale and lower the weights under control until your upper arms gently touch the floor again.
Maintain a rigid glute bridge position throughout the entire set to ensure a stable pressing platform.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the hips to sag toward the floor during the press
- Flaring the elbows out to 90 degrees which increases shoulder strain
- Bouncing the elbows off the floor to create momentum
- Arching the lower back excessively instead of engaging the glutes
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.