Dumbbell Squeeze Press

Muscles Worked

Primary

Chest

Quick Cues

1

Squeeze dumbbells together

2

Press while maintaining squeeze

3

Chest engaged throughout

4

Control the descent

Equipment Needed

DumbbellsFlat Bench

Lie flat on a bench holding two dumbbells above your chest with palms facing each other.
Press the dumbbells together firmly so they maintain contact throughout.
Lower both dumbbells to your chest while keeping them pressed together.
Press back up to full arm extension, still squeezing the dumbbells together.
Focus on the constant inward squeeze to maximize chest activation.
Repeat for the desired number of repetitions.

Common Mistakes

Letting the handles go too far back

Not squeezing the dumbbells together throughout

Flaring the elbows excessively

Pro Tips

Keep the dumbbells pressed together throughout the entire set

The constant inward squeeze increases inner chest activation

Use lighter weight than regular dumbbell press and focus on the squeeze

Your Progress

Variations

Dumbbell Bench Press

Svend Press

Cable Crossover