Dumbbell Squeeze Press
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Dumbbell
HOW TO PERFORM
- Lie on a flat bench with a dumbbell in each hand and the feet planted firmly on the floor.
- Press the dumbbells up over the chest, palms facing each other, and push them together hard so they touch along their length.
- Keep squeezing them together as you lower them to the middle of the chest, elbows tucked close to the ribs.
- Press back up to straight arms without letting the dumbbells come apart.
FORM TIPS
- The squeeze is the exercise. If the dumbbells separate at any point in the rep, the weight is too heavy.
- Hex dumbbells sit flat against each other far better than round ones.
TARGET MUSCLES
Primary
- Chest
Secondary
- Triceps
- Shoulders
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.