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Chest · Intermediate

Dumbbell Squeeze Press

Dumbbell press with inward pressure for strong chest tension.

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Dumbbell Squeeze Press demonstration

Exercise overview

Training details

ChestTricepsShouldersSerratus Anterior

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on a bench holding two dumbbells pressed together over the chest.
  2. 02Keep the dumbbells touching and squeeze them inward throughout the rep.
  3. 03Lower the weights toward the middle of the chest with elbows close.
  4. 04Press back up while maintaining inward pressure.
  5. 05Stop if the dumbbells separate or the shoulders roll forward.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell Reverse Grip Squeeze Bench PressRelated variationPlate PressRelated variationFlat Dumbbell Bench PressRelated variationPlate PunchRelated variationSvend PressRelated variationSingle-Arm Dumbbell Bench Press

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteKettlebell Tall Kneeling Chest PressComparable substitutePush-UpComparable substituteStraight-Leg Bench DipComparable substituteBarbell Pressing Snatch BalanceComparable substituteBench PressComparable substituteDumbbell Fly

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