Incline Dumbbell Squeeze Press
Improves upper chest development and strength
ChestBeginnerStrengthPush
At a glance
| Muscles worked | Primary: Upper Chest. Secondary: shoulders, triceps |
|---|---|
| Muscle group | Chest |
| Difficulty | Beginner |
| Type | Strength · Push |
| Sets & reps | 4 sets × 12-15 reps |
| Estimated calories burned | ~60 kcal |
How to do it
- Step 1: Setup — adjust incline bench to 30-45 degrees, sit with back against pad, feet flat on floor.
- Step 2: Initiation — hold dumbbells with palms facing forward, engage core and press dumbbells together.
- Step 3: Mid-phase — press dumbbells upwards, keeping elbows close to body.
- Step 4: End-position — squeeze chest at top, hold for 1-2 seconds.
- Step 5: Return — slowly lower dumbbells to start position.
- Step 6: Breathing and rhythm reminder — focus on exhaling on press.
- Step 7: Safety note — avoid arching back or using momentum.
Equipment
- Dumbbells optional
Coaching tips
Benefits
Improves upper chest development and strength
Common mistakes
Letting elbows flare out, not squeezing chest at top
Make it harder
Increase dumbbell weight or reps
Make it easier
Decrease dumbbell weight or use assisted press
Breathing
Exhale on press, inhale on return
Build a workout with this exercise
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Intermediate · 3 sets × 8-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.