Dumbbell Squeeze Press
Complete guide to Dumbbell Squeeze Press. Learn proper form, technique, and execution. Targets Chest — Upper Chest, Lower Chest. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Dumbbell Squeeze Press
Grab a pair of dumbbells and lie back on a flat bench with your feet flat on the floor.
Press the dumbbells together at chest height with your palms facing each other.
Retract your shoulder blades, engage your abs, and take a breath.
Press the dumbbells straight up while squeezing them together throughout the movement, exhaling at the top.
Slowly lower the dumbbells back to your chest while maintaining the squeeze and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |