Dumbbell Press Bridge on Bosu

Beginner Level of Difficulty

The dumbbell press with bridge is a challenging exercise that targets the shoulders, chest, arms, hamstrings and glutes!


Picture of Chest


Strengthening the chest muscles will help you push things easily and effortlessly. The muscles in your chest help stabilize your shoulder joint, which reduces your vulnerability shoulder joint injuries. Working your chest muscles also has an aesthetic factor (body contouring).

Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Equipment Used

Picture of Dumbbells


The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs.

Picture of Bosu


The BOSU balance trainer stands for "Both Sides Utilized" and is most often used for balance training, various athletic drills and aerobic activities.

Exercise Instructions

dumbbell press bridge on bosu - step 1

Step 1

Place your shoulders across the center of the Bosu so your neck remains in a neutral position. Hold a dumbbell in each hand by your chest with your hips lowered but not touching the floor.

dumbbell press bridge on bosu - step 2

Step 2

Press the dumbbell up over the center of your chest and press your hips up and squeeze your glutes as hard as you can at the same time.

dumbbell press bridge on bosu - step 3

Step 3

Lower yourself and the dumbbells back down but don't touch your butt to the floor.