Moves/DB Pullover + Hip Bridge

DB Pullover + Hip Bridge

ID: 726

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Exercise Type:
Upper Push
Contraindications:
Ankle/Calf Problems
Equipment:
Dumbbell
Applicability:
Group
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Full range of motion: chest to the object on the way down, full lockout at the top.
  2. 2. Engage the core before initiating any movement.
  3. 3. Maintain lat tension throughout to create a stable platform for the press.
  4. 4. Exhale on the press, inhale on the way down.

Regression:

Use a machine or cable variation to learn the pressing path before loading a free-weight version.

Progression:

Add weight, increase tempo on the eccentric, or progress to a single-arm variation for greater stability demand.

Common Problems:

Losing shoulder blade position mid-set — re-cue retract and depress before the next rep.