RocketWorkout

Dumbbell squeeze bench press

Bodypart: Biceps | Pectoral | Triceps | Deltoids
Equipment: Dumbbells

Everyone loves the barbell bench press. But, like anything in life, repetition can bring stagnancy, and stagnancy stymies growth.

The close-grip dumbbell press is a compound exercise, which means it works several joints and muscles simultaneously.

To get the best from any exercise, you need to do it properly. Correct exercise technique not only means your workout will be more productive, but it should also reduce your risk of injury. Start light and take time to master the close-grip dumbbell press before trying to lift heavier weights. Follow these step-by-step instructions:

  1. Sit on an exercise bench with a dumbbell in each hand. Using a neutral grip, place and press the dumbbells together. Pull your shoulders down and back, and brace your abs.

  2. Lie flat on the bench and hold the dumbbells on your chest. Press the weights inward as hard as you can. Tuck your upper arms into your sides.

  3. Push the weights up and over your chest until your arms are straight but not locked. Keep the tension on your pecs by continuing to press the weights together.

  4. Lower the dumbbells to your chest and repeat.

  5. Do not ease up on the inward pressure; keep pushing the dumbbells together for the entire duration of your set.

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.

Source: https://tacticaltrainingandconditioning.com/news/a-guide-to-close-grip-dumbbell-presses/

Source: https://weighttraining.guide/exercises/dumbbell-squeeze-bench-press/

Related Exercises