Primary muscles: Glutes, chest
Secondary muscles: Core, shoulders, arms, hamstrings
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.
From the Shop
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.
Chest Fly Glute Bridge 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.
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
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