Dumbbell Squeeze Bench Press

Lie on the bench and hold two dumbbells pressed together over your chest. Set your shoulder blades and feet, then create inward pressure between the dumbbells first.

Slowly lower the dumbbells toward the center of your chest while keeping them together. Keep your elbows close to your torso and stop before your shoulders round forward.

Press the dumbbells up over your chest while maintaining the inward pressure. Do not let that pressure go even when your arms are almost straight.

Squeeze your mid-chest by combining the force of pressing the dumbbells together with pressing them up. If your triceps fatigue first, lower the weight and check that you are keeping the dumbbells pressed together.

Letting the dumbbells separate or bending your wrists reduces the squeeze effect and increases wrist strain. Even if you shorten the range, keep the dumbbells together throughout.

Inhale as you lower and exhale as you press up. Press the dumbbells together more firmly as you exhale to maintain the chest contraction.

Starting lighter than a regular dumbbell bench press is perfectly fine. Choose a weight that lets you maintain dumbbell contact and inward pressure through every rep.