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.
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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
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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