HyperBody
Exercise library · Chest

Squeeze Press (Dumbbell).

Press while squeezing dumbbells together to amplify chest activation.

BeginnerDumbbells
The numbers
Sets
2–3
Reps
12–15
Rest
45–75
Muscles
Primary
Pectorals
Secondary
Triceps · Front delts
The play-by-play

How to do it.

  1. Step 01

    Lie on flat bench holding dumbbells together

  2. Step 02

    Press bells up while actively squeezing them

  3. Step 03

    Lower under control keeping contact

  4. Step 04

    Pause near chest without losing squeeze

  5. Step 05

    Press up maintaining constant pressure

  6. Step 06

    Repeat with steady tempo

What separates good from great

Pro cues.

  • Use hex dumbbells for easier contact

  • Choose moderate weights to keep squeeze

  • Avoid wrist collapse by gripping firmly