Exercise guide · Chest

Dumbbell Squeeze Press

The Squeeze Press (Dumbbells) is a chest press performed while actively pressing two dumbbells together. Unlike a standard dumbbell bench press, the weights stay in contact and the inward squeeze adds continuous chest tension.

Targets: Chest
Equipment: Dumbbell
Type: Compound

Step by step

How to do the Dumbbell Squeeze Press

Sit on a flat bench with two moderate dumbbells on your thighs, then lie back and bring the weights together above the middle of your chest.
Turn your palms toward each other, press the dumbbells firmly together, and keep your wrists stacked over your elbows.
Lower the joined dumbbells toward your sternum while keeping the inward pressure and your upper arms close to your torso.
Press the weights upward until your arms are nearly straight, continuing to squeeze the dumbbells together throughout the repetition.
Reset over the chest and repeat without allowing the weights to separate or drift toward your face.

Form cues

Keep the dumbbells touching
Squeeze inward throughout
Lower toward the sternum
Stack wrists over elbows

Common mistakes

Separating the dumbbells and turning it into a standard bench press
Using so much weight that inward pressure cannot be maintained
Flaring the elbows far away from the torso
Letting one dumbbell slide ahead of the other

Muscles worked

Primary

Chest

Secondary

Triceps and Front delts

Safety: Use dumbbells with flat ends that can be held securely together, and begin lighter than for a normal bench press. Use a controlled setup and stop for sharp shoulder, elbow, or wrist pain.

Alternatives

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