डम्बल स्क्वीज प्रेस
Learn how to do डम्बल स्क्वीज प्रेस with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
डम्बल स्क्वीज प्रेस is a Dumbbells/Bench exercise that primarily targets the छाती, with secondary activation of the Triceps. It has a MET value of 4, meaning a 70kg person burns approximately 140 calories in a 30-minute session..
How to Do डम्बल स्क्वीज प्रेस
A chest press variation where you keep the dumbbells pressed together throughout the movement to increase pectoral activation.
💡 Instructions:
Lie flat on a bench holding two dumbbells above your chest with a neutral grip, pressing them together.
Keep the dumbbells in contact throughout the entire movement.
Lower them slowly to your chest while maintaining pressure between them.
Push the dumbbells back up to the starting position, squeezing your chest at the top.
Maintain a controlled tempo and avoid arching your lower back.
⚠️ Common mistakes:
Letting the dumbbells drift apart.
Dropping the elbows too low and losing shoulder stability.
Using excessive weight and compromising form.
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Start Free TrialMuscles Worked by डम्बल स्क्वीज प्रेस
Equipment
- Dumbbells
- Bench
Calories Burned Doing डम्बल स्क्वीज प्रेस
कैलोरी कैलकुलेटर
MET 4कैलोरी = MET × वज़न (kg) × समय (घंटे)
Quick Facts: डम्बल स्क्वीज प्रेस
- Type
- Dumbbells exercise
- Primary muscle
- छाती
- Secondary muscles
- Triceps
- MET value
- 4
- Calories (30 min, 70kg)
- ≈ 140 cal
- Video quality
- 4K with male and female demonstrations
FAQ: डम्बल स्क्वीज प्रेस
What muscles does डम्बल स्क्वीज प्रेस work?
डम्बल स्क्वीज प्रेस primarily targets the छाती, with secondary engagement of the Triceps.
How do you do डम्बल स्क्वीज प्रेस correctly?
A chest press variation where you keep the dumbbells pressed together throughout the movement to increase pectoral activation. 💡 Instructions: Lie flat...
Is डम्बल स्क्वीज प्रेस good for beginners?
डम्बल स्क्वीज प्रेस has a MET value of 4, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for डम्बल स्क्वीज प्रेस?
डम्बल स्क्वीज प्रेस requires: Dumbbells, Bench.
What are the benefits of डम्बल स्क्वीज प्रेस?
डम्बल स्क्वीज प्रेस strengthens the छाती, engages the Triceps.
What exercises are similar to डम्बल स्क्वीज प्रेस?
Similar exercises to डम्बल स्क्वीज प्रेस include वैकल्पिक इंकलाइन डम्बल प्रेस, बारबेल बेंच प्रेस, बेंच प्रेस मशीन, क्लोज ग्रिप बारबेल बेंच प्रेस.
Is डम्बल स्क्वीज प्रेस better than वैकल्पिक इंकलाइन डम्बल प्रेस?
Both डम्बल स्क्वीज प्रेस and वैकल्पिक इंकलाइन डम्बल प्रेस target the छाती. Choose based on your available equipment and training goals.
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डम्बल स्क्वीज प्रेस को अपने प्रोग्राम में जोड़ें
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