Exercise library · Chest
Squeeze Press (Dumbbell).
Press while squeezing dumbbells together to amplify chest activation.
Also known as: DB Squeeze Press, Dumbbell Chest Squeeze, Inner Chest Press, Crush Press, Close-Grip DB Press
BeginnerDumbbells
The numbers
Sets
2–3
Reps
12–15
Rest
45–75 s
The play-by-play
How to do it.
- Step 01
Lie on flat bench holding dumbbells together
- Step 02
Press bells up while actively squeezing them
- Step 03
Lower under control keeping contact
- Step 04
Pause near chest without losing squeeze
- Step 05
Press up maintaining constant pressure
- 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
Common questions
Questions, answered.
- What is the Squeeze Press (Dumbbell)?
- Press while squeezing dumbbells together to amplify chest activation.
- What muscles does the Squeeze Press (Dumbbell) work?
- The Squeeze Press (Dumbbell) primarily works your pectorals. It also recruits your triceps and front delts as secondary movers.
- What equipment do I need for the Squeeze Press (Dumbbell)?
- You need dumbbells to perform the Squeeze Press (Dumbbell).
- How many sets and reps should I do for the Squeeze Press (Dumbbell)?
- A typical prescription for the Squeeze Press (Dumbbell) is 2–3 sets of 12–15 reps. Rest about 45–75 seconds between sets.
- Is the Squeeze Press (Dumbbell) good for beginners?
- Yes. The Squeeze Press (Dumbbell) is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.
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