To recruit your upper body while also performing a bridge, you can add a chest press to the top of the movement. Make sure to choose the correct weight that allows you to maintain your form while adding the press.
- Lie on your back with your knees bent and your feet flat on the floor, hip-width apart. Hold a dumbbell in each hand. Raise your hands to hold the dumbbells by your chest, with your elbows pointing straight out from your sides.
- Squeeze your glutes to push your pelvis up to the ceiling, coming into a glute bridge.
- Holding the bridge, press the weights to the ceiling directly above your shoulders, then lower them with control. Be sure to maintain a strong bridge position the entire time (don't let your hips sink or rise out of line). That's one rep.
- Do three sets of 10 to 20 reps.
