Doing it all with the Alternating DB Bench Bridge

By Nunzio Signore (BA, CSCS, CPT, NASM, FMS)

DB Bench Bridge

Sometimes we use an exercise to develop strength, sometimes to increases mobility and sometimes we want to activate specific muscles or develop core strength. Well, every once in a while we get lucky and find one that hits all of the above in one shot. That’s the alternating DB bench bridge.

Being that this exercise is done in the “bridge” position, it offers several training advantages we can’t get from your traditional bench press such as:

  • Better t-spine rotation
  • Glute activation
  • Core strength

This is a great exercise to use late in the off-season when we want to accentuate more upper body rotation as well as core stability as we get back up onto the mound.  Cleveland Indians pitcher Robbie Aviles demonstrates below.

Just a couple quick training note, be sure not to “sag” in the lower lumbar and be sure not to bring your arms too far down past 90 degrees to avoid any humeral glide anteriorly.

See ya’ in the gym…


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