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How to Do Dumbbell Squeeze Press — Form, Muscles & Tips

Learn how to do the Dumbbell Squeeze Press: step-by-step form, muscles worked, dumbbell setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Lie on a flat bench holding two dumbbells directly above your chest, palms facing each other.
  2. Press the dumbbells firmly together and maintain that inward pressure throughout the entire set.
  3. Lower the dumbbells toward your chest while keeping them pressed together.
  4. Press them back up to the starting position.
  5. The constant squeezing activates the inner chest throughout the movement.
  6. Repeat for the desired number of repetitions.