{"id":4405,"date":"2016-10-28T13:24:32","date_gmt":"2016-10-28T11:24:32","guid":{"rendered":"http:\/\/www.athenstrainers.gr\/en\/?p=4405"},"modified":"2016-10-25T13:31:44","modified_gmt":"2016-10-25T11:31:44","slug":"dumbbell-bridge-press-pullover","status":"publish","type":"post","link":"https:\/\/www.athenstrainers.gr\/en\/blog\/dumbbell-bridge-press-pullover\/","title":{"rendered":"Dumbbell bridge to press to pullover"},"content":{"rendered":"<p>Exercise of the week!<\/p>\n<p>Starting position<!--more--><\/p>\n<p>Supine position, bent knees, feet on the mat hip width apart. Arms bent at the elbow, close to te ribs, forearms vertical, hands holding the dumbbells.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-4398\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/dumbell-1.jpg\" alt=\"dumbell-1\" width=\"400\" height=\"221\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/dumbell-1.jpg 672w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/dumbell-1-300x166.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/dumbell-1-200x111.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/dumbell-1-400x221.jpg 400w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/dumbell-1-600x332.jpg 600w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<p>Execution<\/p>\n<p>Inhale and during exhalation come to a bridging position moving vertebrae by vertebrae.<\/p>\n<p>Inhale, exhale and extend the arms towards the ceiling over the shoulders. Out stretch your arms above your head so that the dumbbell descends. Reverse the movement back to the starting position.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-4400\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/dumbbell-02.jpg\" alt=\"dumbbell-02\" width=\"996\" height=\"248\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/dumbbell-02.jpg 996w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/dumbbell-02-300x75.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/dumbbell-02-768x191.jpg 768w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/dumbbell-02-200x50.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/dumbbell-02-400x100.jpg 400w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/dumbbell-02-600x149.jpg 600w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/dumbbell-02-800x199.jpg 800w\" sizes=\"(max-width: 996px) 100vw, 996px\" \/><\/p>\n<p>Cues<\/p>\n<p>Keep knees and shoulders in the same level when bridging<\/p>\n<p>Keep body weight on the shoulders not on the cervical area<\/p>\n<p>Do not forget to breathe<\/p>\n<p>Extends the arms over the shoulders first and &#8230;over the head afterwards<\/p>\n<p>Variations<\/p>\n<p>Repeat the desired number of repetitions in bridging position<\/p>\n<p>Use a kettlebell<\/p>\n<p><img decoding=\"async\" class=\"size-full wp-image-4402 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/dumbbell-kettlebell.jpg\" alt=\"dumbbell-kettlebell\" width=\"991\" height=\"248\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/dumbbell-kettlebell.jpg 991w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/dumbbell-kettlebell-300x75.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/dumbbell-kettlebell-768x192.jpg 768w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/dumbbell-kettlebell-200x50.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/dumbbell-kettlebell-400x100.jpg 400w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/dumbbell-kettlebell-600x150.jpg 600w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/dumbbell-kettlebell-800x200.jpg 800w\" sizes=\"(max-width: 991px) 100vw, 991px\" \/><\/p>\n<p>George Hadjipaschalis , Personal Trainer, AthensTrainers\u00ae Associate<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-3294 size-thumbnail\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/08\/chatzipaschalis-150x150.jpg\" alt=\"chatzipaschalis\" width=\"150\" height=\"150\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/08\/chatzipaschalis-150x150.jpg 150w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/08\/chatzipaschalis-300x300.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/08\/chatzipaschalis-768x768.jpg 768w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/08\/chatzipaschalis-66x66.jpg 66w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/08\/chatzipaschalis-200x200.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/08\/chatzipaschalis-400x400.jpg 400w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/08\/chatzipaschalis-600x600.jpg 600w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/08\/chatzipaschalis-800x800.jpg 800w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/08\/chatzipaschalis.jpg 960w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Exercise of the week! Starting position<\/p>\n","protected":false},"author":1,"featured_media":4399,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[400],"tags":[12,550,436],"class_list":["post-4405","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-excercises","tag-athenstrainers","tag-dumbbell-bridge-to-press-to-pullover","tag-training-with-kettlebells"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Dumbbell bridge to press to pullover - AthensTrainers\u00ae<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.athenstrainers.gr\/en\/blog\/dumbbell-bridge-press-pullover\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dumbbell bridge to press to pullover - AthensTrainers\u00ae\" \/>\n<meta property=\"og:description\" content=\"Exercise of the week! 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