A supine dumbbell press where you hold the two weights together and push them upward, loading the pectoralis major through a horizontal pressing action while maintaining an inward squeeze.
How to do the Dumbbell Squeeze Press#
- Lie on your back on a flat surface with knees bent and feet planted.
- Hold one dumbbell in each hand with the faces touching and palms facing each other at chest level.
- Brace your core and press the dumbbells upward by extending your arms while actively squeezing the weights together.
- Pause briefly with arms near full extension, keeping the squeeze and neutral wrists.
- Lower the dumbbells under control back to the chest while maintaining shoulder blade contact with the surface.
Muscles worked#
- Primary: Chest (Pectoralis Major)
- Secondary: Front delts (Anterior Deltoid), Triceps (Triceps Brachii)
Common mistakes#
- Letting the dumbbells drift apart and losing the squeeze.
- Allowing the elbows to flare excessively out to the sides.
- Overarching the lower back to help press the weight.
- Dropping the weights quickly on the descent instead of controlling them.
