Dumbbell Squeeze Bench Press
Gym Exercise Card
Equipment
The dumbbell squeeze bench press is a chest exercise that emphasizes the inner pectorals by squeezing the dumbbells together. It combines the benefits of a traditional bench press with isometric contraction, increasing muscle engagement and definition.
How to do it
- Lie back on a bench holding a dumbbell in each hand.
- Position the dumbbells together above your chest.
- Squeeze the dumbbells together and press upward.
- Slowly lower the dumbbells back to the starting position while maintaining the squeeze.
- Repeat for the desired number of reps.
Muscles worked
Primary Pectoralis Major Sternal Head
Secondary Deltoid Anterior Triceps Brachii
Your Best Workout Starts Here
Download Free on the App Store. No account needed. Works offline.
@2026. All Right Reserved.