CHEST · COMPOUND
Dumbbell Squeeze Press
A dumbbell press in which the weights are kept pressed together to increase chest tension.
Primary musclesChest
Secondary musclesTriceps, Front delts
EquipmentDumbbells, Bench
DifficultyBeginner · Horizontal Push
How to perform
- Lie on the bench with dumbbells touching above the chest.
- Keep them gently pressed together as you lower.
- Press back up without losing the contact.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the chest as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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