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Last updated March 5, 2026
ChestTriceps
Squeeze Press (Dumbbell)
Press dumbbells together while bench pressing, maintaining inward pressure to maximize chest activation throughout the movement.
Quick facts
- Level
- Intermediate
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
ChestTriceps
Secondary
Front Shoulders
Equipment & setup
What you need and how to position yourself before starting.
Equipment
Dumbbell
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Lie on a flat bench with a dumbbell in each hand.
- Bring the dumbbells together at chest level with a neutral or semi-pronated grip.
- Press the flat sides of the dumbbells firmly against each other.
- Step 2Execution
- Maintain constant inward pressure, squeezing the dumbbells together.
- Press the dumbbells upward until your arms are fully extended.
- The inward squeeze should engage your chest throughout the entire range of motion.
- Slowly lower the dumbbells back to your chest while continuing to squeeze them together.
- Step 3Tips
- Use hex dumbbells for a flat pressing surface.
- Focus on the squeeze — this is what differentiates it from a standard press.
- Keep your shoulder blades retracted and pinched together on the bench.
Alternatives & variations
Explore similar movements targeting the same muscles.
