Step by step instructions, muscle activation and variants for the Dumbbell Contralateral Glute Bridge Single Arm Chest Press.
An advanced floor exercise pairing a single-leg glute bridge with a dumbbell chest press performed on the opposite (contralateral) arm. The cross-body loading pattern demands significant anti-rotation core stability alongside chest and glute strength.
The Dumbbell Contralateral Glute Bridge Single Arm Chest Press is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
