FlexFloor Press (Glute Bridge)
Muscles worked
- Pectoralis Major (Sternal Head)
- Triceps Brachii
- Gluteus Maximus
- Anterior Deltoid
- Rectus Abdominis
- CategoryPush
- Default target4 sets × 8–12 reps per side
- EquipmentDumbbells
- Movement patternHorizontal Push
- Training stylesHypertrophy, Strength
Technique
Setup
Lie flat on the floor with knees bent and feet flat. Hold dumbbells above your chest. Lift your hips into a glute bridge position.
Movement
Maintaining the bridge, lower the weights until your elbows touch the floor, then press back up explosively.
Form Tip
This variation adds a significant glute and core stability challenge while hitting the chest and triceps from a slight decline angle.
Increase Difficulty
Lift one leg during the press to challenge your core stability even further.
Decrease Difficulty
Perform the standard Floor Press with your hips on the floor.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.