Squeeze Press (Dumbbell): how to do it and muscles worked
The squeeze press (dumbbell) mainly works your chest, with help from your triceps. You need dumbbells.
Muscles worked
How to do the squeeze press (dumbbell)
- 1
Lie on a flat bench holding two dumbbells pressed tightly together over your chest, palms facing each other. Plant your feet and keep your shoulder blades pinched.
- 2
Keep squeezing the dumbbells together as hard as you can and lower them to your mid chest. Press straight up while still squeezing until your arms are straight.
- 3
Lower for two seconds as you breathe in, and breathe out as you press. Never let the dumbbells separate during the set.
Form tip: Use moderate weights; the constant inward squeeze is what works your chest, so keep it on every inch of the rep.
Common questions
- Which muscles does the squeeze press (dumbbell) work?
- The squeeze press (dumbbell) mainly works your chest. It also involves your triceps.
- What equipment do I need for the squeeze press (dumbbell)?
- You need dumbbells.
- How many sets and reps should I do?
- A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
- How do I track the squeeze press (dumbbell) in SweatByte?
- Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.
More chest exercises
General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.