Dumbbell Squeeze Press
Press two dumbbells pressed together and keep squeezing them throughout to maximize inner-chest tension.
Get started
See your setup in four steps
Demo video from YouTube, played in its own player.
- Equipment
- Dumbbell
- Movement
- Push
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the chest, for when the dumbbell is taken or you want a change.
Questions
- What muscles does the Dumbbell Squeeze Press work?
- The Dumbbell Squeeze Press mainly works the chest and triceps.
- What equipment do you need for the Dumbbell Squeeze Press?
- A dumbbell.
- How many sets and reps of the Dumbbell Squeeze Press?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Dumbbell Squeeze Press?
- Archer Push-Up, Band Chest Press, Band Incline Chest Press and Barbell Bench Press work the same main muscle.
Program it for your clients
Coaches add the Dumbbell Squeeze Press to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
Get started
See your setup in four steps
Your first 3 clients are free. 0% commission on everything you sell.