Dumbbell squeeze bench press exercise

Dumbbell squeeze bench press

Exercise details

  • Target muscle: Sternal (Lower) Pectoralis Major
  • Synergists: Clavicular (Upper) Pectoralis Major, Anterior Deltoid, Triceps Brachii
  • Dynamic stabilizer: Biceps Brachii (short head only)
  • Mechanics: Compound
  • Force: Push

Starting position

  1. Holding a dumbbell in each hand, sit on a flat bench and rest one dumbbell on each knee.
  2. Lie back on the bench and squeeze the dumbbells together, holding them above your chest. Your elbows should not be pointing out the sides; rather, they should be close to your body.
  3. Spread your legs and plant your feet firmly on the ground.


  1. Keeping the dumbbells squeezed against each other, exhale as you press the dumbbells upward until your arms are almost fully extended.
  2. Inhale as you slowly lower the dumbbells to the starting position, still squeezing them against each other.
  3. Repeat for the prescribed number of repetitions.

Comments and tips

  • The dumbbell squeeze bench press is great for burning out your chest at the end of a chest workout. Your chest muscles are put through an extended period of tension during this exercise because you have to constantly squeeze the two dumbbells against each other.
  • Do not round your shoulders, as this will recruit more of the deltoids than your chest muscles. Instead, arch your back and bring your shoulder blades down and back.
  • Drive through your legs, back, and up through your arms to help you press the dumbbells up. This gets your entire body behind the exercise.
  • See also the Svend press and the machine chest press.

Dumbbell squeeze bench press video

The demonstration of the dumbbell squeeze bench press is only until the 0:34 timestamp.


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