Bench press in bridge position

In the bridge position, you strengthen your glutes, core, and upper body simultaneously.

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Preparation

Secure the sled in the lower area and insert the handlebar. Place your legs hip-width apart on the ground and lift your buttocks. Choose the height so that the handlebar rests on your lower chest in the bridge position.

Starting Position

Lie down under the bar so that it is at chest height, and grab it at the ends. Bend your elbows so that they are at shoulder height. Bend your legs and place your feet firmly on the ground. Keep your glutes tight throughout the entire exercise.

Execution

Press the handlebar evenly upwards until your arms are almost fully extended. Then slowly move back to the starting position.

Variants

You can control the intensity by adjusting the grip width: gripping on the outside makes the exercise easier, while gripping close to the bar makes it more challenging.

Muscles Used

Chest

Glutes / Triceps

Tip

Make sure that your buttocks always stay up and do not sink down.

What makes this exercise particularly effective?

Bench press in bridge position (often called "Bridge Press" or "Glute-Bridge Bench Press") combines the classic bench press with a hip elevation. By lifting the hips and pressing, multiple muscle groups are engaged more effectively:

Larger angle between the chest and the floor: This places the chest muscles under tension differently than in the standard bench press.
Greater involvement of hips, glutes, and core muscles: These muscles must stabilize the bridge, increasing overall body tension.
Better biomechanical shoulder positioning: Hip drive and pelvic alignment optimize pressure distribution, reducing stress on the shoulders. Studies show that Bridge Press variations often result in a safer shoulder position thanks to hip function and bridge stabilization.

What effect does the exercise achieve?

Strengthening of the chest muscles, including deeper fibers: The bridge position allows for increased stretch and tension, especially in the lower chest.
More involvement of glutes and hips: The glute and hamstrings muscles work to maintain hip position and stabilize the body, combining upper and lower body strength.
Improved core stability and activation: Core, lower back, and hip muscles are engaged to maintain bridge stability, making this an excellent core exercise.
Improved shoulder positioning and joint protection: Supported hip drive reduces compression on the shoulder and neck joints, making the movement safer.
Promotion of full-body strength and power transfer: The hip drive helps develop explosiveness and can positively influence conventional pressing movements such as the standard bench press.

How does this exercise fit into the Big 5 concept?

The Big 5 include the fundamental exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press. Although the bench press in bridge position is not a classic Big 5 exercise, it can complement your training program effectively:

Strengthens pressing movements in a new way: Combines upper body and hip strength.
Improves stability and technique: Especially useful for variations where the press is performed above chest height.
Supports progression principles: By adjusting hip height, resistance, and control, new training stimuli can be introduced in line with supercompensation and progressive overload.