Dumbbell Squeeze Press
Also known as: crush press, hex press
Crushing the dumbbells together while you press adds an isometric squeeze that keeps the inner chest and triceps engaged from bottom to top. The crush is the entire point: let the bells drift apart and it becomes an ordinary neutral-grip press, so choose a weight you can squeeze hard for 8 to 12 deliberate reps.
How to do the Dumbbell Squeeze Press
- Sit on a flat bench with a dumbbell in each hand, resting on your thighs.
- Using your thighs to help raise the dumbbells, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
- Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
- As you breathe in, slowly lower the dumbbells to your side until they are about level with your chest.
- As you exhale, use your triceps to lift the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Tip: Squeeze the bar hard and keep the wrists straight over the elbows through the whole rep.
Muscles worked
Primary
Triceps · Arms
The triceps lock out the elbow on every press and dominate close grip and skull press variations.
Common mistakes
- Elbows flaring wide — on horizontal presses keep the elbows at roughly 45 degrees from the torso; pressing overhead, keep them under the weight instead.
- Losing the shoulder blade position — on bench-style presses set the shoulder blades back and down and keep them there; overhead, let the shoulder blades rotate up naturally with the arms.
- Bouncing or rushing the bottom — control the bar down and pause for a beat before driving up, especially on decline and close grip variations.
- Not committing to a variation — Bradford presses, skull presses and the like are hybrids; pick a fixed range and stick with it for the whole set.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Presses are the main movement in a push session and should go first or second. Superset them with a row or pulldown for a push and pull pair using the same bench or station.
Variations and alternatives
Similar exercises
- Decline Single Arm Dumbbell Neutral Grip Bench PressDumbbell
- Incline Stability Ball Dumbbell Neutral Grip Bench PressDumbbell
- Incline Single Arm Dumbbell Neutral Grip Bench PressDumbbell
- Incline Stability Ball Single Arm Dumbbell Neutral Grip Bench PressDumbbell
- Stability Ball Single Arm Dumbbell Overhead Triceps ExtensionDumbbell
- Stability Ball Single Arm Dumbbell Neutral Grip Bench PressDumbbell
Without dumbbell
Frequently asked questions
What muscles does the Dumbbell Squeeze Press work?
The Dumbbell Squeeze Press primarily works the triceps. It also involves the pectorals and delts, which assist the movement and stabilise the joints.
Is the Dumbbell Squeeze Press good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Dumbbell Squeeze Press with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Dumbbell Squeeze Press?
If you cannot do the Dumbbell Squeeze Press, try the Close Grip Barbell Bench Press, the Decline Barbell Close Grip to Skull Press or the Decline EZ-Bar Face Press. Each of them trains the triceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Dumbbell Squeeze Press, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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