Dumbbell Squeeze Bench Press
Step by step
How to perform
- Carefully lie back onto the bench, bringing the dumbbells up to your chest level with your palms facing each other, and press your arms straight up until they are fully extended.
- Squeeze the dumbbells together as hard as you can, maintaining this squeeze throughout the entire exercise.
- Slowly lower the dumbbells down to your chest level while keeping them pressed together.
- Push them back up to the starting position, still squeezing them together, and repeat the process for your desired number of repetitions.
Overview
About this exercise
The Dumbbell Squeeze Bench Press is an effective upper body exercise that primarily targets the chest muscles, while also engaging the shoulders and triceps. This workout is ideal for individuals at all fitness levels, aiming to enhance their strength, muscle mass, and overall upper body definition. By incorporating the 'squeeze' movement, it intensifies the muscle contraction, promoting better muscle growth and endurance, making it a desirable choice for those seeking to elevate their strength training routine.
Coaching cues
Form tips
The key to this exercise is maintaining constant pressure between the dumbbells. This activates the pectoral muscles throughout the entire exercise. A common mistake is to let the dumbbells drift apart, which reduces the effectiveness of the workout.
Lower the dumbbells to your chest in a slow, controlled motion, and then push them back up to the starting position. Avoid dropping the weights quickly or using momentum to push them up, as this can lead to injury and doesn't fully engage the muscles.
Keep exploring
Similar exercises.
Same primary muscle, with matching equipment first.