Dumbbell Squeeze Press
Crush your chest with the Dumbbell Squeeze Press! This exercise maximizes pec engagement for a powerful upper body workout.
The Dumbbell Squeeze Press is a compound exercise that mainly works the chest and triceps, with help from the shoulders. You'll need: dumbbells or exercise bench.
Required Equipment
Dumbbell Squeeze Press Muscles Worked
Primary
Chest (pectoralis major, sternal head); Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Lower Chest (pectoralis minor); Front Shoulder (anterior deltoid)
Dumbbell Squeeze Press Variations and Alternatives
How to do the Dumbbell Squeeze Press
Lie flat on your back on a bench with a dumbbell in each hand. Your feet should be flat on the ground, and your lower back should be slightly arched.
With a neutral grip (palms facing each other), push the dumbbells up directly above your chest, keeping them close together so the inner plates of the dumbbells are touching. This is your starting position.
Before beginning the motion, squeeze the dumbbells together actively to engage your chest muscles.
Slowly lower the dumbbells towards your chest by bending your elbows, keeping them at a 45-degree angle from your body, and maintaining the squeeze on the dumbbells.
Once the dumbbells are just above chest level, pause briefly and press them back up to the starting position, continuing to squeeze them together.
Repeat for the desired number of repetitions, maintaining tension in the pecs throughout each lift.
Keep your movements controlled, and focus on the muscle contraction to get the most out of this exercise. Make sure to choose a weight that allows you to complete the desired number of repetitions with good form.
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Dumbbell Squeeze Press FAQs
What muscles does the Dumbbell Squeeze Press work?
The Dumbbell Squeeze Press mainly works the chest and triceps, with help from the shoulders. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Dumbbell Squeeze Press?
Dumbbells or exercise bench.
Is the Dumbbell Squeeze Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Squeeze Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Squeeze Press variations and alternatives?
Similar exercises include the Barbell Spoto Press, Bottle-Weight Lying Chest Press, Dumbbell Elevated Push-Up and Dumbbell 2-Point Bench Press.
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