Bodyweight Chest Glute Bridge Press

1. Starting Position:

   • Lie on your back on a flat surface, such as a mat or carpet.

   • Position your feet flat on the ground, shoulder-width apart, about a foot away from your glutes.

   • Keep your knees bent and your arms at your sides or directly above your chest as if holding weights (if using).

2. Engage Your Core:

   • Before you begin, tighten your abdominal muscles. This engagement helps protect your lower back during the movement.

3. Perform the Bridge:

   • Press through your heels to lift your hips off the ground. Your body should form a straight line from your shoulders to your knees at the top of the movement.

   • Squeeze your glutes tightly at the top and hold for a moment.

4. Add the Chest Press:

   • If using weights, lower the weights (or your arms) back towards your chest as you lift your hips.

   • As you lower the weights, make sure to keep your elbows bent at a 90-degree angle.

5. Return to Starting Position:

   • Slowly lower your hips back down to the ground while bringing the weights back to the starting position at your chest.

6. Repeat:

   • Perform the movement for 10-15 repetitions, ensuring you maintain proper posture and alignment throughout.

   • Complete 2-3 sets with a 30-60 second rest between sets.

Tips:

• Focus on controlled movements; avoid rushing through the exercise.

• Ensure your shoulders remain pressed into the mat, and avoid lifting your neck or head off the ground.

• If you're using a resistance band, place it just above your knees to increase resistance during the bridge.

This exercise effectively targets your glutes, core, and chest while also promoting stability and strength.