Chest
Glute Bridge Single-Arm Press
A functional hybrid movement combining glute stability with unilateral chest power to improve core anti-rotation.
How to perform.
Follow the sequence — setup is half the lift.
Lie on your back with your knees bent and feet flat on the floor, holding a single dumbbell in your right hand.
Drive through your heels to lift your hips toward the ceiling until your body forms a straight line from knees to shoulders.
Squeeze your glutes to maintain a stable bridge and position the dumbbell directly over your shoulder with your palm facing forward.
Lower the dumbbell slowly until your upper arm touches the floor at a forty-five-degree angle from your torso.
Press the weight back to the starting position by contracting your chest while keeping your hips level and stable.
Complete your repetitions on one side before lowering your hips and switching the weight to the left hand.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the hips to sag or rotate toward the weighted side
- Flaring the elbow out too wide, which increases stress on the shoulder joint
- Arching the lower back excessively instead of engaging the glutes and core
- Rushing the tempo and losing control during the eccentric lowering phase
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.