Squeeze More Gains From Your Chest With the Dumbbell Squeeze Press

The dumbbell squeeze press, also known as the hex press or champagne press, is a powerful chest exercise that combines the benefits of both a dumbbell chest press and a dumbbell flye. By creating constant muscular tension right from the start, this variation forces your chest to work harder, helping you pack on those muscle-building gains.

Progressive overload is key to muscle and strength growth—lifting heavier weights for more reps and sets. But if you've plateaued or need to work around an injury, it's not always feasible to increase weight. In these cases, targeting muscle tension in different ways can keep the gains coming.

The dumbbell squeeze press allows you to create tension by pressing the dumbbells together before you even begin the press. This simple technique makes a lighter weight feel heavier, activating your chest and helping you push through those barriers.

Let’s dive into this underrated chest exercise and how it can elevate your workouts.

What is the Dumbbell Squeeze Press?

The dumbbell squeeze press is a variation of the traditional dumbbell bench press. To perform it, you press two hex dumbbells lightly together while executing the press. This combines the mechanics of a close-grip press with the isometric contraction of a dumbbell flye. The squeeze press not only helps you feel your chest working, but it also makes lighter weights feel significantly more challenging.

How to Do the Dumbbell Squeeze Press

1. Sit upright on a bench, and curl a pair of dumbbells to your knees.
2. Lean back, kick the dumbbells into position, and place them directly above your chest.
3. Using a neutral grip, lightly press the dumbbells together, feeling the tension in your chest.
4. With your head, upper back, and butt firmly on the bench, press the dumbbells up until your arms are fully extended.
5. Keep the squeeze intact as you lower the dumbbells just above your chest, then reset and repeat.

Muscles Trained by the Squeeze Press

Unlike the barbell bench press, where the lower body helps to stabilize, the squeeze press isolates the upper body. Here are the key muscles activated:

• Pectoralis Major: The squeeze press targets the chest, specifically the inner and upper fibers, through shoulder horizontal adduction.
• Anterior Deltoid: This muscle assists with shoulder flexion and helps maintain the squeeze as you press.
• Triceps: The close neutral grip, coupled with the reduced range of motion, heavily engages the triceps.
• Rotator Cuff: The rotator cuff stabilizes the shoulder joint, especially since dumbbell presses tend to be more unstable.
• Serratus Anterior: This muscle helps protract the shoulder blades and adds definition underneath the chest, becoming more visible when you reach up after each press.

Benefits of the Dumbbell Squeeze Press

• Feel the Tension: When performed correctly, you’ll feel your chest working throughout the entire range of motion. The squeeze at the bottom of the movement maximizes muscle contraction, helping you feel the muscle at its peak.
• Overcome Sticking Points: One common issue with the traditional bench press is struggling right off the chest. The squeeze press starts from this very point, making it easier to overcome that initial push and improve bottom-end strength.
• Better Mind-Muscle Connection: The isometric contraction forces you to focus on the muscle being worked, improving the mind-muscle connection, especially if you’ve had trouble feeling your chest engage.
• Shoulder-Friendly Press: Like the dumbbell floor press, the squeeze press reduces shoulder stress by limiting shoulder extension and external rotation, making it a safer option for those with shoulder issues.

Form Tips and Fixes

While the dumbbell squeeze press is a simple move, there are a few key things to keep in mind to make sure you're performing it correctly:

• Set Up and Finish Correctly: Always take the time to set up safely by kicking the dumbbells onto your knees and positioning them carefully above your chest. Don’t drop the dumbbells after your set, as this can be dangerous.
• Don’t Lose the Squeeze: The name of the game here is tension. Maintain the squeeze throughout the movement, especially at the bottom and lockout, to maximize chest activation.
• Chest Up, Elbows In: Keep your chest up to engage your upper back and ensure proper pressing mechanics. Avoid flaring your elbows out, which can be a sign of poor posture. Keep everything tight and controlled.

Squeeze Press Programming Suggestions

The squeeze press works well both as a primary exercise and as a supplement to your regular bench press routine. Since it’s not typically used for heavy 1RM lifts, it's ideal for building muscle and improving weak points in your press.

• Muscle Building: Use 50-70% of your regular pressing weight for 3-4 sets of 12-16 reps. This will help build muscle and increase endurance.
• As a Primer: The squeeze press is a great warm-up exercise for those who struggle to feel their chest during the bench press. One to two sets of 8-12 reps will help activate your chest and prepare you for heavier lifts.

Dumbbell Squeeze Press Variations

Switching up the angle and position of the squeeze press can lead to better chest development, as different muscle fibers are activated at various angles. Here are a few variations to incorporate:

• Incline Squeeze Press: Performed on an incline bench (30-45 degrees), this variation targets the upper chest more effectively.
• Decline Squeeze Press: Using a decline bench, this variation works the middle and lower chest fibers for well-rounded chest development.
• Squeeze Press to Flye Combo: Start with a standard squeeze press, but at the top of the movement, separate the dumbbells and perform an eccentric flye. This combines the benefits of both the press and the flye for an added chest stretch.

By incorporating the dumbbell squeeze press into your routine, you can break through plateaus, improve your bench press, and build a stronger, more defined chest.