Chest
Squeeze Press
The Squeeze Press is a strength exercise with dumbbells for your chest. Share of the load in the Zulta muscle model: mid chest 40%, front delts 13% and lower chest 12%.
How to do it
- Lie on a flat bench with a dumbbell in each hand, palms facing each other.
- Bring the dumbbells together over your mid chest and press them hard against each other.
- Lower them together until they touch your chest, keeping the squeeze.
- Press them back up to straight arms while still pushing them together.
- Hold the squeeze for a moment at the top before the next rep.
Tips
- Think of pushing the dumbbells into each other more than pushing them up.
- Choose a weight you can keep squeezed for the whole set.
Common mistakes
- Letting the dumbbells separate during the rep.
- Flaring the elbows out wide.
- Rushing the reps and losing the squeeze.
Muscles worked by the Squeeze Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Pressing the handles together adds isometric adduction on top of the press. Pressing away from the chest is shoulder horizontal adduction plus elbow extension: the sternal pec drives it, front delt and triceps assist, and the clavicular pec joins as a strong secondary on a flat bench.
Squeeze Press alternatives
Same equipment
Different equipment
No equipment
Make it harder
Frequently asked questions
What muscles does the Squeeze Press work?
Mainly the mid chest and lower chest. The front delts, upper chest and triceps (medial head) assist.
Is the Squeeze Press good for beginners?
Yes. The Squeeze Press is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Squeeze Press?
For example the Hex Press, Dumbbell Bench Press and Plate Squeeze Press. They train mostly the same muscles, some with different equipment.
How do you make the Squeeze Press harder?
Add weight or reps, or move on to the Wide Grip Bench Press and Bench Press.
Sources
- Rodriguez-Ridao et al. 2020, IJERPH 17(19):7339 (five bench inclinations)
- Lehman 2005, JSCR 19(3):587-591 (grip width and forearm position)
- Saeterbakken et al. 2011, J Sports Sci 29(5):533-538 (barbell, dumbbell, Smith)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.