Strength

Dumbbell Single Leg Bridge Bench Press

The Dumbbell Single Leg Bridge Bench Press improves balance and stability, strengthening your chest and core. It boosts overall endurance, flexibility, and engages your lower body muscles for balance.
View all exercises
Dumbbell Single Leg Bridge Bench Press instructions
Step-by-step instructions
1
Sit on the front of a flat bench, holding one dumbbell in your right hand and supporting its weight with your thigh.
2
Lie back onto the bench while raising your left leg straight up in the air.
3
Push your right foot, shoulders, and butt into the bench until only your shoulders and the back of your head are touching the bench.
4
Press the dumbbell upwards with your right hand, starting in-line with your chest and ending in-line with your face.
5
Lower the weight back down in a controlled fashion and repeat for the programmed number of reps, then switch sides.
Sit on the front of a flat bench, holding one dumbbell in your right hand and supporting its weight with your thigh.
Lie back onto the bench while raising your left leg straight up in the air.
Push your right foot, shoulders, and butt into the bench until only your shoulders and the back of your head are touching the bench.
Press the dumbbell upwards with your right hand, starting in-line with your chest and ending in-line with your face.
Lower the weight back down in a controlled fashion and repeat for the programmed number of reps, then switch sides.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Strength
Single Arm Split Stance Row with trainwell
Single Arm Split Stance Row
Strengthen your back and arm muscles with the Single Arm Split Stance Row. This exercise involves pulling a dumbbell from the ground towards your body, with alternating arms per rep, enhancing upper body strength, stability, and toning.
Try it out
Strength
Dumbbell Curl with trainwell
Dumbbell Curl
The Dumbbell Curl is an effective exercise for targeting biceps and building arm strength. It involves lifting a dumbbell from your waist to your shoulder, helping to increase muscle tone.
Try it out
Strength
Half Band Curl with trainwell
Half Band Curl
Half Band Curl, a strength and flexibility enhancing exercise for biceps, uses a resistance band for continuous muscle engagement. This curling motion exercise aids in muscle endurance and overall arm strength.
Try it out
Start your fitness journey today
Enjoying exercises like Dumbbell Single Leg Bridge Bench Press, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer