Chest · Dumbbell
Dumbbell Glute Bridge Single Arm Chest Press
How to do the dumbbell 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 with knees bent and feet flat, holding a dumbbell in one hand at chest level. Drive your hips up into a glute bridge and hold, then press the dumbbell straight up over your chest and lower it under control while keeping the bridge.
- 1Feel your chest and triceps drive the dumbbell up
- 2Keep your glutes squeezed to hold the bridge steady
- 3Brace your core so your hips stay level
Common mistakes
- Don't let your hips drop while you press
- Avoid flaring the elbow wide; keep it tracking the wrist
- Don't overarch your lower back to lift the hips higher
Muscles worked
The dumbbell glute bridge single arm chest press mainly works the mid chest, with the triceps, upper chest, lower chest, glutes, lower abs, hamstrings, and front delts assisting.
- Mid ChestPrimary
- TricepsSupport
- Upper ChestSupport
- Lower ChestSupport
- GlutesSupport
- Lower AbsSupport
- HamstringsSupport
- Front DeltsSupport
- ForearmsMinor
- Lower BackMinor
- Upper AbsMinor
- ObliquesMinor
- QuadsMinor
- CalvesMinor
Kovo programs the dumbbell 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.