Tekanan Squeeze Dumbbell

Learn how to do Tekanan Squeeze Dumbbell with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.

4K
MET 4 Chest Triceps DumbbellsBench

Tekanan Squeeze Dumbbell is a Dumbbells/Bench exercise that primarily targets the Chest, 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 Tekanan Squeeze Dumbbell

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.

You're a coach? Tekanan Squeeze Dumbbell is already in Gymkee's library of 550+ 4K exercises. Add it to your programs in seconds.

Start Free Trial

Muscles Worked by Tekanan Squeeze Dumbbell

Primary Chest
Secondary
Triceps

Equipment

  • Dumbbells
  • Bench

Calories Burned Doing Tekanan Squeeze Dumbbell

Calorie Calculator

MET 4
Estimated burn
140 calories

Calories = MET × weight (kg) × time (hours)

Quick Facts: Tekanan Squeeze Dumbbell

Type
Dumbbells exercise
Primary muscle
Chest
Secondary muscles
Triceps
MET value
4
Calories (30 min, 70kg)
≈ 140 cal
Video quality
4K with male and female demonstrations

FAQ: Tekanan Squeeze Dumbbell

What muscles does Tekanan Squeeze Dumbbell work?

Tekanan Squeeze Dumbbell primarily targets the Chest, with secondary engagement of the Triceps.

How do you do Tekanan Squeeze Dumbbell correctly?

A chest press variation where you keep the dumbbells pressed together throughout the movement to increase pectoral activation. 💡 Instructions: Lie flat...

Is Tekanan Squeeze Dumbbell good for beginners?

Tekanan Squeeze Dumbbell has a MET value of 4, indicating a moderate intensity exercise appropriate for most fitness levels.

What equipment do you need for Tekanan Squeeze Dumbbell?

Tekanan Squeeze Dumbbell requires: Dumbbells, Bench.

What are the benefits of Tekanan Squeeze Dumbbell?

Tekanan Squeeze Dumbbell strengthens the Chest, engages the Triceps.

What exercises are similar to Tekanan Squeeze Dumbbell?

Similar exercises to Tekanan Squeeze Dumbbell include Tekanan Dumbbell Miring Bergantian, Tekan bangku barbel, Mesin Tekanan Bangku, Tekanan Bangku Barbel dengan Pegangan Dekat.

Is Tekanan Squeeze Dumbbell better than Tekanan Dumbbell Miring Bergantian?

Both Tekanan Squeeze Dumbbell and Tekanan Dumbbell Miring Bergantian target the Chest. Choose based on your available equipment and training goals.

Alternative Exercises

Tekanan Dumbbell Miring Bergantian
MET 4.5

Tekanan Dumbbell Miring Bergantian

  • Dumbbells
Tekan bangku barbel
MET 5

Tekan bangku barbel

  • Olympic Barbell
  • Bench
Mesin Tekanan Bangku
MET 4.5

Mesin Tekanan Bangku

  • Machine
Tekanan Bangku Barbel dengan Pegangan Dekat
MET 4.5

Tekanan Bangku Barbel dengan Pegangan Dekat

  • Olympic Barbell
  • Bench
Push-Up dengan Pegangan Dekat
MET 5

Push-Up dengan Pegangan Dekat

  • No equipment

Add Tekanan Squeeze Dumbbell to your coaching programs

Create personalized training programs with Gymkee. Access 550+ exercises in 4K with male and female videos, multiple angles, and step-by-step instructions. Build custom workouts and deliver a professional experience to your clients.

Try Gymkee Free, No Card Required See all features