Dumbbell squeeze press is an exercise of the upper body that basically targets the shoulders as well as the pectoralis major.
It is an essential exercise for building strength, muscular endurance and fostering a proper form of the entire upper body.
HOW TO DO DUMBBELL SQUEEZE PRESS
Materials required; a dumbbell and a bench
- Take the dumbbell and hold them in your hands with your palms facing towards each other.
- Lay your back on the table and squeeze the dumbbells together.
- Retract your shoulders to arch your spine slightly
- Breathe out and press the dumbbell upwards making sure to tuck your elbows in.
- Gently lower the weight down on to your chest.
- Repeat the motion as many times as you can as you maintain tightness in your chest.
WHAT MUSCLES DO DUMBBELL SQUEEZE PRESS WORK?
The dumbbell squeeze press majorly works the pecs major which is the largest muscle around your chest. Pecs consist of clavicular for the upper chest and stern coastal for the lower chest.
Since the exercise is executed when you lie completely flat, the dumbbell press works the two categories of muscles making it a great movement at the beginning of your workout.
Your deltoids will equally be activated when carrying out dumbbell squeeze press more so the anterior deltoid. The deltoids comprise the anterior, lateral, and posterior.
At the point of pressing during the performance of the dumbbell squeeze press, the triceps come in handy. As the weight is pressed, it is the responsibility of the triceps to contract to enable your arm to extend upwards.
4. ABS AND UPPER BACK
Dumbbell squeeze press equally targets secondary muscles like the abs and upper back. The two muscles stabilizes the body during the course of performance.
DUMBBELL SQUEEZE PRESS BENEFITS
1. IMPROVED CHEST STRENGTH AND SIZE.
Dumbbell squeeze press greatly works to increase your chest hypertrophy in such a way that you are able to realise the desired strength and size of the chest.
Since the exercise targets your chest among others and with increased resistance, definitely your pecs will have to grow.
2. REDUCED SHOULDER PAIN
You are likely to encounter minimal shoulder pain when you perform dumbbell squeeze press because by its nature, unlike other chest exercises, it has mild movement coupled with less range of motion.
This is key since your shoulders have fragile joints that require little more care so that it optimally work to your benefit without much pain or growing weak that may lead to injury.
3. STRONG TRICEPS
When performing dumbbell squeeze press, the triceps get worked so you are likely to feel a bit of an arm burn. This eventually builds and strengthens the triceps.
A well-built triceps is a prerequisite in performing activities that involve pushing and pulling. Incorporating this exercise in your routine therefore will enable you get your triceps worked as a result of, not only getting the weight up but also when you squeeze the dumbbells together.
DUMBBELL SQUEEZE PRESS ALTERNATIVES
1. FLOOR PRESS
This exercise is more of a bench press, the only difference is that it is performed on the ground. Floor press works the same muscles as dumbbell squeeze press.
Besides your chest, floor press is a great exercise for your shoulders since you will be able to feel your shoulders and back engagement with your upper body parts flat on the floor.
2. PUSH – UPS
Push-Ups require no equipment and can comfortably be performed at any time anywhere. You don’t need to register at a gymnasium to perform a push-up.
Push-ups target your chest in a big way alongside other muscles in the entire body. In case a standard push–up proves to be more challenging then you can start on your knees.
3. DUMBBELL FLY
Dumbbell fly is an ideal alternative exercise as it targets the chest together with other muscles like the triceps.
It equally works the shoulders and upper back. Dumbbell fly however may not enable you to work with heavyweight so you need to choose on a light or moderate weight for a start.
DUMBBELL SQUEEZE PRESS MISTAKES TO AVOID
1. FLARING ELBOWS
This is a mistake that many lifters make especially after lying on the bench. Moving elbows away from your body interfere with the performance of the exercise.
When the elbows are tucked in, your entire chest is activated as well as other muscles like the triceps which will help develop the strength and size you work to achieve.
2. ROUNDING SHOULDERS
When performing this exercise, ensure you don’t round your shoulders. With rounded shoulders, the lifting motion shifts to the deltoids.
Keep your shoulder back and down in order to create a slight arch on your back so that you boost the concentration of your pecs.
Your body will always recognize the metabolic stress and duration it’s put under tension based on the number of reps you make.
Instead of rushing it, complete the it in a gentle and controlled manner.
Even as you seek more challenge with heavier weight, be sure you are able to take full control of every step of the exercise. This will guarantee safety and produce better results.
Dumbbell squeeze press exercise targets your pecs and works to help your body realize the much-needed hypertrophy. The exercise is credible if you seek to enhance your chest.
It is a recommended exercise for your routine workouts and you won’t be disappointed in the long run with the results you will get when you see your physique shinning