Dumbbell Squeeze Press
Learn how to do Dumbbell Squeeze Press with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Dumbbell Squeeze Press 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 Dumbbell Squeeze Press
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 Dumbbell Squeeze Press
Equipment
- Dumbbells
- Bench
Calories Burned Doing Dumbbell Squeeze Press
Calorie Calculator
MET 4Calories = MET × weight (kg) × time (hours)
Quick Facts: Dumbbell Squeeze Press
- 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: Dumbbell Squeeze Press
What muscles does Dumbbell Squeeze Press work?
Dumbbell Squeeze Press primarily targets the Chest, with secondary engagement of the Triceps.
How do you do Dumbbell Squeeze Press correctly?
A chest press variation where you keep the dumbbells pressed together throughout the movement to increase pectoral activation. 💡 Instructions: Lie flat...
Is Dumbbell Squeeze Press good for beginners?
Dumbbell Squeeze Press has a MET value of 4, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Dumbbell Squeeze Press?
Dumbbell Squeeze Press requires: Dumbbells, Bench.
What are the benefits of Dumbbell Squeeze Press?
Dumbbell Squeeze Press strengthens the Chest, engages the Triceps.
What exercises are similar to Dumbbell Squeeze Press?
Similar exercises to Dumbbell Squeeze Press include Kubadilisha Incline Dumbbell Press, Bonyeza benchi la barbell, Bench Press Machine, Close Grip Barbell Bench Press.
Is Dumbbell Squeeze Press better than Kubadilisha Incline Dumbbell Press?
Both Dumbbell Squeeze Press and Kubadilisha Incline Dumbbell Press target the Chest. Choose based on your available equipment and training goals.
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