Dumbbell Squeeze Press
Flat bench press with both dumbbells squeezed together throughout the movement. Also known as the squeeze press.
- Primary muscleChest
- Also worksTriceps
- EquipmentDumbbells and bench
- TypeCompound
- MovementHorizontal push
- LevelIntermediate
- Chest
- Triceps
- Dumbbells and bench
How to do the Dumbbell Squeeze Press
4 steps, in the order you do them.
- Lie on the flat bench with a dumbbell in each hand and your palms facing each other.
- Bring the dumbbells together over your chest and press them against each other.
- Push up without separating them until your arms are almost fully extended.
- Lower with control, keeping pressure between the dumbbells, and repeat.
Muscles worked
Common Dumbbell Squeeze Press mistakes
What goes wrong most often when you do the Dumbbell Squeeze Press, and how to fix it.
The dumbbells drift apart on the way up.
Squeeze them against each other the whole time, and use less weight if you can't keep them together.
Your elbows flare out and the dumbbells tilt outward.
Keep your elbows close to your body and your palms facing each other so you press with your chest and triceps.
The dumbbells lower to your abdomen.
Lower them to the center of your chest, at sternum height, and press back up along the same line.
Alternatives to the Dumbbell Squeeze Press
They work the chest with other equipment, including options for training at home.
Log every set and watch your numbers climb.
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Frequently asked questions
What muscles does the Dumbbell Squeeze Press work?
The Dumbbell Squeeze Press works mainly the chest. It also works the triceps and the front delts.