Dumbbell Squeeze Press
The dumbbell squeeze press keeps two dumbbells pressed together throughout a bench press motion, creating constant chest adduction tension. It is one of the best exercises for developing inner chest definition.
How to Perform
Lie on a flat bench holding two dumbbells with their flat sides pressed together over your chest.
Press the dumbbells together with force throughout every phase of the rep.
Lower the dumbbells to your chest while maintaining the inward squeeze.
Press back up to full extension, actively pushing the dumbbells into each other the entire time.
Common Mistakes to Avoid
Letting the dumbbells separate during the press, which defeats the purpose of the exercise.
Using hexagonal dumbbells that make it hard to maintain contact throughout the range of motion.
Going too heavy and losing the squeeze at the bottom of the movement.
Muscle Activation
Variations
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