Dumbbell Squeeze Press
Muscles worked: Chest (assisted by triceps, front delts).
How to do it
- Lie on a flat bench holding two dumbbells together over your chest.
- Press the bells hard into each other and keep squeezing the whole set.
- Lower them as one unit to your chest, elbows tucked.
- Press back up while still squeezing them together.
- The constant inward squeeze is the exercise - lose it and it is just a press.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Press the bells into each other the whole rep
- Constant inward squeeze is the exercise
Logging it
IronPack suggests working in the 8 to 12 rep range, progressing in 2 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Barbell Bench Press - chest
- Dumbbell Bench Press - chest
- Incline Dumbbell Press - chest
- Incline Barbell Press - chest
Track the dumbbell squeeze press properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
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Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.