1 / 5Dumbbell Squeeze Press
A dumbbell press where you squeeze the two dumbbells hard together the whole time. The squeeze keeps the chest working at every point and is easy on the shoulders.
ChestTriceps
- Level
- Beginner
- Equipment
- Dumbbells, Bench
- Main muscle
- Chest
- Also works
- Triceps
- Beginner sets
- 3 × 8–12
- Rest
- 90 seconds
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See the app · coming soonHow to do it
- 1Lie on a flat bench and press two dumbbells together over your chest.
- 2Keep squeezing them against each other the whole time.
- 3Lower them together to your chest.
- 4Press them back up without letting them separate.
Common mistakes
- Letting the dumbbells separate during the rep
- Lowering to the stomach instead of the middle of the chest
- Going so heavy that the squeeze is lost
Tips
- Press the dumbbells together as if trying to crush them
- Keep the palms facing each other
- Use lighter weights than your normal dumbbell press
Questions
What does the squeeze press work?
The inner and middle chest especially, along with the triceps.
Can I do it on an incline?
Yes. A low incline shifts more of the work to the upper chest.
More Chest exercises
See all exercises →
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