Dumbbell Incline Squeeze Press

Muscles worked

Setup

1. Set an adjustable bench to a 30 to 45-degree incline.
2. Sit on the bench and kick the dumbbells up to chest level as you lie back.
3. Press the dumbbells firmly together so they are touching over your mid-to-upper chest with a neutral grip (palms facing each other).
4. Retract your shoulder blades into the bench and plant your feet firmly on the floor for stability.

How to do it

1. Inhale and slowly lower the dumbbells toward the center of your chest while maintaining maximum inward pressure against each other.
2. Stop the descent once the dumbbells are an inch above your chest, keeping your elbows tucked at a 45-degree angle to your torso.
3. Exhale and drive the weights back to the starting position, focusing on 'crushing' the dumbbells together throughout the entire ascent.
4. Maintain a controlled tempo, taking roughly 2 seconds for the descent and 2 seconds for the press.

Form checklist

• Keep the dumbbells in constant contact with zero gap between them.
• Ensure your wrists remain stacked directly over your elbows throughout the movement.
• Maintain a slight natural arch in the lower back but keep your glutes and shoulders on the bench.
• Avoid locking out your elbows aggressively at the top to keep tension on the pectorals.

Pro tips

• Imagine you are trying to pop a small ball held between the dumbbells to maximize pectoral engagement.
• Focus on the 'inner' chest contraction at the peak of the movement by squeezing the dumbbells even harder as you reach full extension.

Make it harder

• Add a 3-second isometric hold at the bottom of each rep while maintaining maximum inward squeeze.
• Perform '1.5 reps' by lowering to the chest, pressing halfway up, lowering back down, and then pressing to full extension.

Frequently asked

What muscles does the dumbbell incline squeeze press work?

The dumbbell incline squeeze press primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell incline squeeze press?

The dumbbell incline squeeze press uses dumbbell.

Is the dumbbell incline squeeze press good for beginners?

The dumbbell incline squeeze press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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