Chest · Dumbbell
Dumbbell Contralateral Glute Bridge Single Arm Chest Press
How to do the dumbbell contralateral glute bridge single arm chest press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Lie on your back in a glute bridge with knees bent and hips lifted, holding a dumbbell in one hand. With your feet driving evenly, press the dumbbell up over the opposite side of your chest, resisting the rotation, then lower it under control.
- 1Feel your chest and triceps press the dumbbell up
- 2Feel your core fight to keep the hips from twisting
- 3Keep the glutes tight to hold the bridge level
Common mistakes
- Don't let your hips rotate toward the working arm
- Avoid letting the bridge sag as you press
- Don't flare the elbow; keep it stacked under the wrist
Muscles worked
The dumbbell contralateral glute bridge single arm chest press mainly works the mid chest, with the triceps, upper chest, lower chest, lower abs, obliques, glutes, upper abs, hamstrings, and front delts assisting.
- Mid ChestPrimary
- TricepsSupport
- Upper ChestSupport
- Lower ChestSupport
- Lower AbsSupport
- ObliquesSupport
- GlutesSupport
- Upper AbsSupport
- HamstringsSupport
- Front DeltsSupport
- ForearmsMinor
- Lower BackMinor
- QuadsMinor
- CalvesMinor
Kovo programs the dumbbell contralateral glute bridge single arm chest press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.