Squeeze Press (Dumbbell)
A chest exercise that emphasizes the inner chest muscles by bringing the dumbbells together at the top of the press. It's effective for building chest mass and definition.
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Squeeze Press (Dumbbell)
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Step-by-Step Instructions
1. Lie Down and Grip
Lie on a flat bench with your feet flat on the floor. Hold a dumbbell in each hand, palms facing each other, slightly wider than shoulder-width apart.
- Choose a weight you can control throughout the entire range of motion.
- Maintain a neutral spine, avoiding arching or rounding your back.
2. Lower the Dumbbells
Slowly lower the dumbbells towards your chest, keeping a slight bend in your elbows. Avoid letting the dumbbells touch your chest.
- Control the descent; avoid letting the weight drop.
- Maintain consistent tension in your chest muscles throughout the lowering phase.
3. Squeeze and Press
Press the dumbbells upwards, focusing on bringing them together at the top of the movement, squeezing your chest muscles hard.
- Pause briefly at the top of the movement to maximize muscle contraction.
- Keep your elbows slightly tucked in to maintain proper form and target the chest muscles.
4. Controlled Descent
Slowly lower the dumbbells back to the starting position, maintaining control throughout the negative phase.
- Avoid momentum; use controlled movements.
- Feel the stretch in your chest muscles as you lower the weights.
Form Tips
✓Elbow Position
Keep your elbows slightly tucked in, preventing them from flaring out excessively. This will direct force to your chest muscles.
✓Chest Squeeze
Focus on squeezing your chest muscles forcefully at the top of the movement to maximize muscle activation.
✓Controlled Movement
Perform the exercise with smooth, controlled movements, avoiding jerky motions or using momentum.
✓Maintain Neutral Spine
Avoid excessive arching or rounding of your back. Keep your lower back pressed firmly against the bench.
Common Mistakes
Using too much weight
Reduce the weight to a level that allows you to maintain good form throughout the entire range of motion.
Elbows flaring out
Focus on keeping your elbows slightly tucked in throughout the exercise.
Insufficient chest squeeze
Consciously focus on squeezing your chest muscles at the top of the movement.
Arching the back
Maintain a neutral spine by pressing your lower back firmly against the bench.
Using momentum
Perform the exercise with slow, controlled movements, avoiding jerky motions.
Alternative Exercises
- Cable Squeeze Press
- Smith Machine Squeeze Press
Complementary Exercises
- Dumbbell Bench Press
- Incline Dumbbell Press
- Dumbbell Flyes
