Chest · Compound

Dumbbell Squeeze Press

A dumbbell press done with the weights pushed together to keep constant tension on the chest.

MAIN MUSCLE
Chest
ALSO WORKS
Triceps, Front delts
EQUIPMENT
Dumbbell, Bench
LEVEL
Beginner
REPS
8-12
TEMPO
2-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Lie on a flat bench holding two dumbbells with palms facing each other, pressed together over your chest.

  2. Push the dumbbells hard into each other and keep that pressure for the whole set.

  3. Press them straight up until your arms are extended.

  4. Lower them slowly to the middle of your chest without letting them separate.

COMMON MISTAKES

  • Letting the dumbbells drift apart; keep pushing them together from the first rep to the last.
  • Flaring the elbows wide; keep them at about 45 degrees to your torso.

TIPS

  • Use lighter dumbbells than for a regular press; the inward squeeze is what makes it hard.

QUESTIONS

Which muscles does Dumbbell Squeeze Press work?

The main muscle is Chest. It also works Triceps, Front delts.

How many reps should I do?

FORGE suggests 8-12 reps for Dumbbell Squeeze Press. The app adjusts sets and reps to your goal and level.

What can I do instead of Dumbbell Squeeze Press?

These train the same muscles: Dumbbell Bench Press, Svend Press.