How to do a Dumbbell Squeeze Press

Authored by Fitbod

About Dumbbell Squeeze Press

Sets Logged
1,145,585
Popularity Rank
142nd
Difficulty
Beginner
Chest Strength
91 mSCORE 13th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Similar to other Bench Press variations, this compound exercise primarily targets your chest, shoulders, and triceps. Unlike many other variations, some of the tension from this exercise is caused by pressing two dumbbells together rather than simply relying on the weight of those dumbbells. This helps maintain more tension in your chest throughout the movement without relying on other pieces of equipment. The positioning of the dumbbells can also take some tension out of your shoulders, and helps to further isolate your chest.

  1. Lie your back onto a flat bench and grab a pair of dumbbells with your palms facing in resting the dumbbells on your chest.
 Press the dumbbells together and extend your arms keeping the dumbbells over top of your chest.
 Continue pressing the dumbbells together and return to the starting position.

Common Mistakes

  • Focus on the Squeeze

    Most of the tension on your chest is coming from squeezing the dumbbells together, not from the weight itself. Focus your efforts on squeezing the dumbbells together before increasing the weight.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    12.5
    lbs
    1 Rep Max
    15
    lbs
  • intermediate
    8
    reps
    15
    lbs
    20
    lbs
  • advanced
    8
    reps
    20
    lbs
    25
    lbs

Enter your stats to calculate your Reps & Weight