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Squeeze Press exercise guide showing 3 movement steps using flat bench and dumbbell pair
Squeeze Press exercise guide showing 3 movement steps using flat bench and dumbbell pair
Chest3 steps•5s movement guide

Squeeze Press exercise image and instructions

See how to do Squeeze Press in a clear 3-step exercise image with concise instructions. Focus: middle chest and inner chest using flat bench and dumbbell…

#benchflat#bilateral#chest#compound#dumbbellpair#equipment#frontdelts#innerchest#middlechest#repetition#supineonflatbench#triceps
Read the detailed Squeeze Press tutorial →

Short instructions

How to do Squeeze Press

Follow the numbered positions in the image and use each instruction as its matching cue.

  1. 1

    Create inward pressure

    Lie on the bench, hold the dumbbells together above the chest, and squeeze them firmly toward each other.

    Breathing: Breathe steadily; do not hold your breath.

  2. 2

    Lower while squeezing

    Inhale and lower the joined dumbbells toward the chest while maintaining inward pressure.

    Breathing: Inhale through the controlled return.

  3. 3

    Press while squeezing

    Exhale and press the dumbbells upward while keeping them touching and the wrists neutral.

    Breathing: Exhale through the effort.

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