Dumbbell Seated Upright Alternate Squeeze Press

The Dumbbell Seated Upright Alternate Squeeze Press is an effective exercise that targets your upper body, specifically the chest, shoulders, and triceps. This compound movement incorporates both pressing and squeezing motions, making it a challenging and engaging exercise to add to your routine. To perform the Dumbbell Seated Upright Alternate Squeeze Press, you will need a pair of dumbbells and a sturdy bench. Start by sitting upright on the bench with your feet firmly planted on the ground and your core engaged. Hold a dumbbell in each hand with your palms facing inward. As you begin the movement, bring the dumbbells up to shoulder height, keeping your elbows in line with your shoulders and your wrists straight. This starting position is crucial for maintaining proper form throughout the exercise. Next, squeeze your chest muscles together as you extend one arm upward, fully straightening your elbow without locking it. As you do this, keep the other arm stationary at the starting position. Alternate the pressing motion between arms in a controlled manner, focusing on the contraction and squeeze of your chest muscles throughout the movement. Remember to exhale as you exert force and inhale during the return phase. Aim for a slow and controlled tempo, avoiding any jerking or swinging motions. Incorporating the Dumbbell Seated Upright Alternate Squeeze Press into your workout routine can help increase upper body strength and muscular endurance. As with any exercise, start with lighter weights and gradually increase the resistance as you become more comfortable and confident with the movement. Remember to always prioritize proper form and listen to your body. If you experience any pain or discomfort during the exercise, it is advisable to seek guidance from a qualified fitness professional.

Instructions

• Sit on a flat bench with your back straight and hold a dumbbell in each hand, palms facing inwards.
• Bring the dumbbells up to shoulder height, keeping your elbows at a 90-degree angle and forearms parallel to the ground.
• Exhale as you press one dumbbell overhead, squeezing your chest muscles at the top of the movement.
• Inhale as you lower the dumbbell back down to shoulder height.
• Repeat the movement with the other arm, alternating between sides.
• Continue alternating reps until the desired number of sets is completed.

Tips & Tricks

• Start with a weight that challenges you but allows for proper form.
• Maintain a stable seated position throughout the exercise.
• Engage your core and keep your back straight to support your spine.
• Alternate squeezing each dumbbell as you press them upward to engage your chest muscles more effectively.
• Focusing on the mind-muscle connection can enhance the effectiveness of the exercise.
• Control the movement by lowering the dumbbells slowly and with proper form.
• Breathe out as you press the dumbbells upward and breathe in as you lower them.
• Gradually increase the weight as you gain strength to keep challenging your muscles.
• Avoid locking your elbows at the top of the movement to maintain tension on the muscles.
• Ensure a full range of motion by lowering the dumbbells until your upper arms are parallel to the floor.