For this exercise, place the dumbbells flat together.
Your core will be engaged and the dumbbells will be in each hand extended over your head. This would be laying on a bench, feet around shoulder width apart and firmly planted. To start, set yourself up like you are about to perform a traditional dumbbell press. Here are the steps for performing the dumbbell squeeze press: That horseshoe-shaped arm is just around the corner, but you need those well-balanced triceps to make it happen and through incorporating this exercise into your routine, you work the triceps as a result of the need to get that weight not only up, but as you work hard to squeeze the dumbbells together. You most likely have paired your days up by pushing and pulling movements, so why not give those other pushing muscles some love when doing a great pec exercise. Like many pushing exercises, the triceps do get work so you feel a bit of an arm burn as well. Take advantage of the squeeze press and see the growth you want without the shoulder pain (2). As more fragile joints in our bodies, our shoulders sometimes need that little extra love in order to fully work to our benefit without feeling pain and growing weak, thus leading down the road to injury. Given the movement and slightly less range of motion as compared to the more traditional chest exercises, you will see less shoulder pain with the squeeze press. Pushing capabilities are more than important when looking to advance our training and performance and this will start to show you just how important it is for your bodybuilding progress or other sport specific movements. As you get stronger, you will see an increase in weight, leading to more confidence and that extra level of muscle building power (1). Through increasing resistance and working to target your chest more than other muscles, ultimately, your pecs will have no choice but to grow. The squeeze press will work to increase hypertrophy in your chest so you see that desired strength and size really come to fruition. Other muscles worked from the squeeze press are your triceps, serratus anterior, and deltoids.īenefits Of The Dumbbell Squeeze Press Increased Chest Strength & Size With a focus on your pecs, you will start to see that strength and size appear in no time. What you get out of the squeeze press is a seriously targeted chest as your pecs will be the main muscle group targeted. The squeeze press is ultimately great at forcing you to train the muscle you want to stimulate by working on isolating it more than others to really push for strength and size. While we all can bench and perform those traditional chest exercises, it is worth noting that performing the dumbbell squeeze press can reinforce proper horizontal movements, especially when it comes to pressing. Since this exercise requires no real extra mobility in the shoulder joint, athletes love this exercise for it allows great growth with minimum pain. The dumbbell squeeze press is an effective chest pressing exercise that will work to seriously enhance strength and size in your pecs, as well as other upper body muscles.
#Dumbbell squeeze press how to#
From what it is, to muscles worked, and the great benefits surrounding this exercise, we’ll also show you how to perform this as effectively as possible so you see serious growth and a chest you can be confident in.
Let’s take a look at the dumbbell squeeze press and see how this exercise can really pump up those pecs. A great exercise to target the inner and outer regions of your pecs, transitioning from the traditional dumbbell press to the squeeze press will be worth it. Unlike the traditional dumbbell press, the squeeze press will see your hands closer together, so while range of motion may be slightly more limited, you compensate with enhanced hypertrophy for optimal benefits. What makes this exercise unique is the squeeze portion of the lift that works to create high amounts of tension in the chest, in particularly the inner fibers. The squeeze press is a great exercise to work on confusion and really start to target those pecs to unbelievable growth. Its important to incorporate new exercises into your routine to constantly keep your muscles working. Putting this exercise into your routine will allow you maximize muscle growth and see those pecs really pop, something all of us bodybuilders shoot for. Whether it be staple chest exercises, or those that are not as well known, the possibility for growth is amplified with the dumbbell squeeze press. This exercise is something to really pump your pecs.įor those of us looking to boost our pushing power and chest strength, there are a multitude of exercises we can try in order to achieve this.
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