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Chest · Dumbbell

Dumbbell Squeeze Press / Hex Press

A compound movement that trains your chest, done with a dumbbell. Your shoulders and triceps help out.

EquipmentDumbbell
TypeCompound
Push or pullPush
LevelIntermediate

Muscles you'll work

Dumbbell Squeeze Press / Hex Press muscles worked, front viewDumbbell Squeeze Press / Hex Press muscles worked, back view
ChestPrimaryShoulders · TricepsSecondary

How to do it

  1. Lie on a flat bench with your feet flat on the floor, holding a dumbbell in each hand.
  2. Bring the dumbbells together directly over your chest, pressing them firmly against each other. Your palms should be facing each other.
  3. Keeping the dumbbells pressed together tightly, slowly lower them towards your chest in a controlled manner. Feel the stretch in your chest muscles.
  4. Once your elbows are slightly below the bench level, or you feel a good stretch, forcefully press the dumbbells back up to the starting position, maintaining the squeeze between them throughout the movement.
  5. Focus on contracting your chest muscles at the top of the movement. Repeat for the desired number of repetitions.

More chest exercises

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