Chest Press/Bridge: Straight Up
This exercise focuses on working your chest, but you will feel the muscles in your arms working as well. By incorporating a bridge, you will also be engaging your core/midsection and booty.
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Step-by-step instructions
- 1
Start by grabbing two dumbbells — one for each hand. Choose a weight that you can safely lift and still maintain good lifting form for 10–15 repetitions.
- 2
Lie down on your back on the floor.
- 3
Bend your knees and place your feet flat on the floor.
- 4
Lift your bottom off the ground, forming a straight line from your shoulders to your knees.
- 5
Concentrate on squeezing your booty while you pull your belly button toward your spine. Stay in this bridge position throughout the entire set.
- 6
Place your elbows directly out from your shoulders while holding the dumbbells.
- 7
Slowly press the dumbbells up and above your chest until your arms are fully extended.
- 8
Slowly lower the dumbbells by bending your elbows until you reach the starting position.
- 9
Repeat this movement for approximately 10–20 repetitions or until your chest feels fatigued.
Notes
This exercise will help build a sculpted chest while strengthening your arms.
Muscles worked
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