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Chest · Dumbbell
Dumbbell Incline Squeeze Press
Dumbbell Incline Squeeze Press is an intermediate compound strength exercise that works the pectorals (chest), with the triceps assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Upper Chest · Pectoralis Major, Clavicular Head
- Front Shoulders · Anterior Deltoids
Secondary muscles
- Triceps · Triceps Brachii
How to do Dumbbell Incline Squeeze Press
- Set an incline bench to a 45-degree angle and lie back against it, holding a dumbbell in each hand with your palms facing each other. Position the dumbbells just above your chest, pressed together.
- Press the dumbbells upward by extending your arms, keeping your elbows close to your torso.
- Fully extend your arms at the top, ensuring the dumbbells remain in contact with each other.
- Lower the dumbbells back to the starting position with control, keeping them squeezed together. Repeat for the desired number of repetitions.
Form tips
- Squeeze the dumbbells together throughout the entire movement to maximize chest engagement.
- Use a slow and controlled motion to maximize muscle engagement and avoid swinging.
- Ensure your wrists remain straight and aligned with your forearms.
Dumbbell Incline Squeeze Press alternatives
More pectorals exercises
Dumbbell Incline Squeeze Press FAQ
What muscles does Dumbbell Incline Squeeze Press work?
Dumbbell Incline Squeeze Press mainly works the pectorals in the chest (Pectoralis Major, Clavicular Head and Anterior Deltoids). The triceps work as secondary muscles.
What equipment do you need for Dumbbell Incline Squeeze Press?
You need a dumbbell.
How many sets and reps of Dumbbell Incline Squeeze Press should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Incline Squeeze Press good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Dumbbell Incline Squeeze Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Incline Squeeze Press?
Other exercises for the pectorals include Smith Machine Press Incline, Band Incline Hammer Press, Machine Chest Press Incline and Band Incline Bench Press.
For developers
Use Dumbbell Incline Squeeze Press in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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