# Plate Glute Bridge Chest Press

A chest press with a weight plate held by its rim, done lying on the floor with the hips raised in a glute bridge. Trains the chest and triceps while the glutes and hamstrings hold the bridge.

- Beginner · Compound
- Equipment: Weight plates
- HD video: https://media.seto.fit/exercises/plate-glute-bridge-to-chest-press/video/male.mp4
- HTML: https://seto.fit/exercises/plate-glute-bridge-chest-press/

## Muscles worked

- Mid chest: 8/10
- Triceps: 7/10
- Front delts: 6/10
- Glutes: 5/10
- Hamstrings: 4/10
- Abs: 3/10

## How to do the Plate Glute Bridge Chest Press

1. Lie on your back, knees bent, feet flat and about hip-width apart.
2. Lift your hips and hold the plate at your chest by its rim.
3. Press the plate up until your arms are straight, keeping your hips raised.
4. Lower the plate to your chest under control and repeat.

### Full technique — 7 steps

1. Lie on your back with knees bent and feet flat, about hip-width apart.
2. Hold a weight plate against your chest with both hands on opposite edges of the rim.
3. Drive through your heels and lift your hips until your torso and thighs form a straight line.
4. Keep your hips raised and your stomach tight for the whole set.
5. Press the plate straight up over your chest until your elbows are fully extended.
6. Lower the plate back to your chest under control without letting your hips drop.
7. Lower your hips to the floor only after the last rep.

## Common mistakes

- Letting the hips sag between reps
- Overarching the lower back
- Wrists bending back excessively
- Cutting the range short
- Dropping the plate onto the chest

## Form cues

- Push through heels
- Keep hips raised
- Straighten arms fully
- Keep wrists straight

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 10–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Resistance bands**: [Resistance Band Standing Chest Press](https://seto.fit/exercises/band-standing-chest-press/), [Resistance Band Push-Up](https://seto.fit/exercises/resistance-band-push-up/)
- **No equipment**: [Push-Up](https://seto.fit/exercises/push-up/), [Outdoor Chest Press](https://seto.fit/exercises/outdoor-chest-press/)
- **Barbell**: [Barbell Floor Press](https://seto.fit/exercises/floor-press-barbell/), [Barbell Spoto Press](https://seto.fit/exercises/barbell-spoto-press/)
- **Machine**: [Machine Chest Press](https://seto.fit/exercises/machine-chest-press/), [Smith Machine Bench Press](https://seto.fit/exercises/smith-machine-bench-press/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Resistance Band Chest Press](https://seto.fit/exercises/resistance-band-chest-press/) — Beginner
- **This exercise: Plate Glute Bridge Chest Press — Beginner**
- Harder: [Dumbbell Bench Press](https://seto.fit/exercises/dumbbell-bench-press/) — Beginner
- Harder: [Weighted Push-Up](https://seto.fit/exercises/weighted-push-up/) — 75% of bodyweight

## Quick answers

### What muscles does the Plate Glute Bridge Chest Press work?

Primary: Mid chest 8/10, Triceps 7/10. Also works: Front delts 6/10, Glutes 5/10, Hamstrings 4/10, Abs 3/10.

### Which joints does the Plate Glute Bridge Chest Press load?

Hip: moderate, Lower back: low, Shoulder: low, Elbow: low.

### When should I do the Plate Glute Bridge Chest Press in a workout?

Accessory. Goes after the main lifts. ≈ 7 min with rest.

### How many sets and reps of the Plate Glute Bridge Chest Press?

Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Plate Glute Bridge Chest Press?

Resistance bands: Resistance Band Standing Chest Press, Resistance Band Push-Up. No equipment: Push-Up, Outdoor Chest Press. Barbell: Barbell Floor Press, Barbell Spoto Press. Machine: Machine Chest Press, Smith Machine Bench Press.

### What is an easier version of the Plate Glute Bridge Chest Press?

Resistance Band Chest Press (Beginner).

### What is a harder version of the Plate Glute Bridge Chest Press?

Dumbbell Bench Press (Beginner), Weighted Push-Up (75% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

---
seto — Fast, simple, clever workout tracking — offline-first by design. https://seto.fit/

Video licensed for playback on seto only — copying, downloading, or redistribution is prohibited. https://seto.fit/terms/