哑铃挤压卧推

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.