If you're struggling to improve your bridge, or want to nail bridge push ups, here are a couple things you can try to develop more strength and flexibility for the movements:
- Work on your bridge with your feet up on a box or some sort of raised surface. This will give you more of a stretch in your upper back and shoulders, and take the strain off your lower back.
- Walk down a wall into your bridge. Stand facing away from a wall. Reach up and back to the wall, and then walk your hands down as far as it feels comfortable. Then walk them back up. This is a great way to practice entering a bridge if you're having trouble pushing up from the floor.
Adding some extra stretching to your practice will help, too. Check out this video tutorial for some good stretches to improve spine and hip flexibility.