Chest Fly Glute Bridge | Illustrated Exercise Guide

Primary muscles: Glutes, chest
Secondary muscles: Core, shoulders, arms, hamstrings
Equipment: Dumbbells

CHEST FLY GLUTE BRIDGE INSTRUCTIONS

1. Lie on your back with your knees bent and your arms out to the sides, holding a dumbbell in each hand.
2. Lift your hips off the mat and then bring the dumbbells up with your palms facing each other.
3. Lower your arms and hips back to the starting position and repeat the movement until the set is complete.

PROPER FORM AND BREATHING PATTERN

Engage your core and glutes, keep your knees in line with your hips and feet, and maintain your elbows slightly bent. Breathe out as you squeeze the glutes and lift your hips and arms off the mat. Inhale as you return to the initial position.

EXERCISE BENEFITS

The chest fly glute bridge strengthens your glutes, chest, and core, and improves spinal stabilization. This exercise also stretches the back muscles and the hip flexors and improves your thoracic mobility.

DEMONSTRATION

SETS AND REPS

Practice doing the lying chest fly and the glute bridge separately first. Once you’re comfortable with your form pair the two movements and do 2 or 3, 60-second sets.

CALORIES BURNED

To calculate the number of calories burned doing the chest fly glute bridge, enter your weight and the duration of the exercise:

RELATED FULL BODY EXERCISES

Try these other full body exercises to get your heart rate up and burn even more calories:
Bridge and twist
Inner thigh raise to plank
Reverse lunge medicine ball overhead press
Knee and elbow press up

WORKOUT ROUTINES