If you’re short on time but still want your workouts to feel worthwhile, the press and lift exercise is well worth considering.
This effective movement combines a glute bridge with a dumbbell chest press, allowing you to work your lower body, upper body and core all at once. It’s a practical way to build strength, improve stability and make the most of the time you have available for exercise.
For many women over 40, fitting regular movement into an already busy schedule can feel challenging. Between work commitments, family responsibilities and the general demands of everyday life, lengthy workout sessions aren’t always realistic. That’s why I often encourage clients to focus on exercises that deliver maximum benefit without unnecessary complexity.
The press and lift exercise is a great example. It challenges several major muscle groups, supports functional strength and can easily be performed at home with minimal equipment.
What Is the Press and Lift Exercise?
The press and lift exercise combines two familiar strength-training movements:
- A glute bridge
- A dumbbell chest press
Rather than performing them separately, you carry them out at the same time, requiring your body to coordinate both movements while maintaining stability through the core.
Because it works multiple areas of the body simultaneously, it’s an efficient addition to a home workout routine and can be adapted to suit a range of fitness levels.
What Muscles Does the Press and Lift Exercise Work?
One of the reasons I like this exercise is that it recruits several important muscle groups in a single movement.
Glutes
As you lift your hips into the bridge position, your glute muscles work to drive the movement and support your pelvis. Strong glutes play an important role in posture, balance and everyday movement.
Core
Your abdominal and deeper stabilising muscles help keep your body aligned throughout the exercise. Maintaining core engagement can also help reduce unnecessary strain on the lower back.
Chest
The dumbbell press primarily targets the chest muscles, helping to develop upper-body strength and control.
Shoulders and Arms
Your shoulders and triceps assist with the pressing movement, contributing to overall upper-body strength and stability.
Benefits of the Press and Lift Exercise
Adding the press and lift exercise to your strength-training routine may help you:
- Strengthen multiple muscle groups at once
- Improve core stability and body awareness
- Develop better coordination between the upper and lower body
- Support functional fitness for daily activities
- Build confidence with resistance training
- Make workouts more time-efficient
For women in their 40s, 50s and beyond, strength training becomes increasingly important for maintaining muscle mass, supporting healthy ageing and preserving mobility. Exercises that challenge the body in a safe, controlled way can be particularly valuable.
How to perform the Press & Lift exercise
Start by lying on your back with dumbbells in each hand, arms out to the side. Your kStarting Position
- Lie on your back with your knees bent and feet flat on the floor.
- Hold a dumbbell in each hand.
- Position your arms out to the sides with your elbows slightly bent.
- Gently engage your core.
- Keep your neck relaxed and maintain a neutral spine.
Movement
- Extend your right leg towards the ceiling.
- Press your left foot firmly into the floor.
- Lift your hips into a glute bridge.
- At the same time, press both dumbbells upwards over your chest.
- Pause briefly at the top of the movement.
- Squeeze your glutes while keeping your core engaged.
- Slowly lower your hips and arms back to the starting position.
- Complete all repetitions before switching sides.
Focus on quality rather than speed. A controlled movement pattern will help you gain more benefit from the exercise while reducing the likelihood of compensating through other muscles.
Recommended Repetitions and Sets
If you’re new to this exercise, a good starting point is:
- 2-3 sets
- 10-12 repetitions per side
- 30-60 seconds of rest between sets
Choose a weight that feels challenging by the final few repetitions but still allows you to maintain good technique throughout.
Remember, consistency matters far more than lifting the heaviest dumbbells available.
Common Press and Lift Exercise Mistakes
Arching the Lower Back
A common mistake is pushing the hips too high and overextending through the lower back.
Instead, focus on lifting from the glutes and stopping when your body forms a straight line from your shoulders to your supporting knee.
Using Too Much Weight
It’s tempting to increase resistance quickly, but heavier weights often lead to poorer technique.
Prioritise controlled movement and good alignment before progressing.
Losing Core Engagement
Allowing the core to relax can make the exercise feel less stable.
Think about gently drawing your lower abdominal muscles in throughout the movement without holding your breath.
Rushing the Exercise
Moving too quickly often shifts the work away from the target muscles.
Slowing down the lifting and lowering phases can improve both control and effectiveness.
How to Make the Exercise Easier
If you’re still building confidence with strength training, try:
- Performing a standard glute bridge with both feet on the floor
- Using lighter dumbbells
- Reducing the number of repetitions
- Practising the bridge and chest press separately before combining them
There’s no advantage in progressing too quickly. Building a solid foundation usually leads to better long-term results.
How to Make the Exercise More Challenging
Once the movement feels comfortable and controlled, you can gradually increase the challenge by:
- Increasing the dumbbell weight
- Holding the bridge position for longer at the top
- Adding extra repetitions
- Including the exercise within a full-body strength circuit
Small, gradual progressions are often more sustainable than making large jumps in difficulty.
Is the Press and Lift Exercise Suitable for Women Over 40?
For many women, yes.
The exercise helps develop strength, stability and coordination while encouraging the body to work as an integrated system rather than isolating individual muscles.
That said, everyone’s starting point is different. Previous injuries, joint concerns, mobility limitations and overall fitness levels should always be taken into account.
If you experience pain during the exercise, stop and reassess your technique. If you’re unsure whether it’s appropriate for you, seek advice from a qualified healthcare professional or exercise specialist before adding it to your routine.
Building Strength as Part of a Healthy Lifestyle
While strength training is important, it’s only one part of the bigger picture.
Long-term wellbeing is usually built through a combination of:
- Balanced nutrition
- Regular movement
- Effective stress management
- Good-quality sleep
- Consistent daily habits
In my work as a nutritional therapist and health coach, I often see women make the greatest progress when they stop searching for perfection and instead focus on small, realistic changes they can maintain over time.
The goal isn’t to exercise perfectly. It’s to create habits that support your health, energy and wellbeing in a way that fits your real life.
Press and Lift Exercise FAQ
What is the press and lift exercise?
The press and lift exercise combines a glute bridge with a dumbbell chest press, creating a full-body movement that targets the glutes, core, chest and arms.
What muscles does the press and lift exercise work?
It primarily works the glutes, core, chest, shoulders and triceps while also challenging balance and stability.
Is the press and lift exercise suitable for beginners?
Yes. Beginners can start with light weights or perform the bridge and press separately before progressing to the full movement.
How many repetitions should I do?
Most people can start with 2-3 sets of 10-12 repetitions per side while maintaining good technique.
Can I do the press and lift exercise at home?
Yes. All you need is a pair of dumbbells and enough floor space to lie comfortably on your back.
Is the press and lift exercise good for women over 40?
It can be a useful strength-training exercise for women over 40 because it supports muscle strength, stability and functional movement patterns.
What weight should I use?
Choose a weight that allows you to complete all repetitions with good form while still feeling challenged.
How often should I include this exercise in my routine?
For many people, including it 2-3 times per week within a balanced strength-training programme can be appropriate.
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