Chest · Dumbbell
Dumbbell Ipsilateral Glute Bridge Single Arm Chest Press
How to do the dumbbell ipsilateral 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. Press the dumbbell up over the same side of your chest while keeping your hips square and level, then lower it under control.
- 1Feel your chest and triceps drive the dumbbell up
- 2Keep your glutes engaged to hold the bridge
- 3Brace the core so the hips stay level on that side
Common mistakes
- Don't let the working-side hip drop or rotate
- Avoid losing height in the bridge as you press
- Don't let the elbow flare away from the wrist
Muscles worked
The dumbbell ipsilateral glute bridge single arm chest press mainly works the mid chest, with the triceps, upper chest, lower chest, glutes, lower abs, obliques, hamstrings, and front delts assisting.
- Mid ChestPrimary
- TricepsSupport
- Upper ChestSupport
- Lower ChestSupport
- GlutesSupport
- Lower AbsSupport
- ObliquesSupport
- HamstringsSupport
- Front DeltsSupport
- ForearmsMinor
- Lower BackMinor
- Upper AbsMinor
- QuadsMinor
- CalvesMinor
Kovo programs the dumbbell ipsilateral 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.