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Dumbbell Squeeze Bench Press

Dumbbell Squeeze Bench Press

The Dumbbell Squeeze Bench Press is a dynamic and effective upper body exercise targeting the chest, shoulders, and triceps muscles. This compound movement not only helps to build upper body strength but also works on enhancing stability and muscular endurance. To perform the Dumbbell Squeeze Bench Press, you will need a pair of dumbbells and a flat bench. Begin by lying down on the bench with your feet flat on the ground. Hold one dumbbell in each hand and position them just above your chest, palms facing forward. From this starting position, focus on squeezing the dumbbells together as if you're trying to push them into each other. This engages the chest muscles right from the beginning of the movement. When executing the exercise, it's important to maintain proper form. Keep your elbows at a 90-degree angle throughout the movement and lower the dumbbells down towards the sides of your chest in a controlled manner. Avoid excessive arching of the back or bouncing the weights off the chest. Exhale as you press the dumbbells back up to the starting position, keeping your chest muscles actively engaged and maintaining the squeeze. Incorporating the Dumbbell Squeeze Bench Press into your workout routine can provide a variety of benefits. It helps to strengthen the chest muscles, which is important for everyday movements like pushing or lifting. Additionally, it engages the shoulders and triceps, contributing to overall upper body strength and stability. As with any exercise, it's important to start with a weight that allows you to maintain proper form and gradually increase the resistance as you progress. Remember to warm up before starting your workout and always listen to your body to avoid any discomfort or injury. Disclaimer: Before starting any new exercise program, it is recommended to consult with a fitness professional or physician to determine if the exercise is appropriate for your individual needs and abilities.


  • Lie flat on a bench with a dumbbell in each hand, palms facing each other.
  • Bring the dumbbells together in the middle, squeezing them tightly together.
  • Lower the dumbbells slowly towards your chest, maintaining the squeeze.
  • Pause for a moment at the bottom of the movement, feeling the stretch in your chest muscles.
  • Push the dumbbells back up to the starting position, focusing on keeping the squeeze throughout the entire range of motion.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise.
  • Engage your core muscles to provide stability and support.
  • Squeeze the dumbbells together firmly at the top of the movement to activate your chest muscles.
  • Control the descent of the dumbbells to fully engage your chest muscles.
  • Perform the exercise at a controlled pace to maximize muscle activation.
  • Inhale during the eccentric phase (lowering the dumbbells) and exhale during the concentric phase (pressing the dumbbells up).
  • Adjust the bench to an appropriate incline level to target different areas of your chest.
  • Gradually increase the weight as your strength and form improve.
  • Allow for adequate rest and recovery between sets to prevent overexertion.
  • Incorporate other chest exercises into your workout routine for overall chest development.

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