Dumbbell Squeeze Press

Technique

The dumbbell squeeze press is a bench press variation in which two dumbbells are held with a neutral grip and pressed firmly together throughout the entire rep. Squeezing the dumbbells against each other keeps the chest contracted the whole time and shifts more of the pressing work to the triceps, since the elbows stay close to the body. Lie on a flat bench, lower the touching dumbbells to the middle of the chest without letting them separate and press them back up in a straight line.

Steps

1. Lie on a flat bench holding two dumbbells above the chest with palms facing each other
2. Press the dumbbells firmly together so they touch along their length
3. Keep the elbows tucked close to the sides and the shoulder blades pulled back
4. Lower the dumbbells to the middle of the chest while keeping them pressed together
5. Press them back up in a straight line, squeezing the chest hard at the top

Common mistakes

• Letting the dumbbells drift apart during the rep
• Flaring the elbows out wide like a regular dumbbell press
• Bouncing the dumbbells off the chest at the bottom

Variations

• Incline squeeze press for more upper chest
• Squeeze press with a single heavier dumbbell held by both hands
• Floor squeeze press for a shorter, shoulder-friendly range

FAQ