EOTW - Dumbbell Squeeze Chest Press

Bench presses - both dumbbell and barbell - work the chest muscles but not always to the extent you would think.

Especially if your shoulders and triceps have a tendency to overpower the chest muscles.

This is where an exercise like a squeeze press would be a great addition to your workouts.

The chest muscles are worked when adduction takes place (the arm moves closer to the mid-line of the body).

By squeezing two dumbbells together it puts the chest in constant adduction throughout the exercise.

If you want a quick demo of how this would feel - place your hands together in front of you and squeeze them hard. You should feel your chest muscles kicking in.

Key Points

• Lay flat on a bench with feet out to sides as a stable base of support or on bars.
• Hold a dumbbell with overhand grip and thumb wrapped around bar. Palms facing each other.
• Hands and dumbbells should be in line with shoulders and then press the dumbbells together as hard as possible and maintain during the exercise
• Squeeze shoulder blades down and together to keep a tight back support. Maintain this tightness during the exercise. Brace abdominals and press feet into the floor.
• Breathe in and lower dumbbells towards chest whilst bending elbows.
• Lower the dumbbells until they lightly touch the chest.
• Breathe out and press the dumbbells straight up to reverse the movement until arms are straight.