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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Chest

Dumbbell Squeeze Press

DumbbellCompoundEasy to learn
Front
Back
Primary Secondary

Works

Chest

Also triceps

You need

Dumbbells, Bench

Dumbbells setup →
How to do itPicture · 3 steps
  1. 1Press the dumbbells together hard
  2. 2Keep them touching for the whole set
  3. 3Lower to your chest and press

Most common mistake

Letting the dumbbells drift apart.

Watch a demo
C
For chest
#31 of 32
See the full list →
Research
49
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 49
Target tension · 35%3/5
Loaded stretch · 25%2/5
Progression · 20%3/5
Low cost · 20%4/5
How scores work

Machine taken? Swap to

  • SCable FlyCable
  • SPec DeckMachine
  • SHigh-to-Low Cable FlyCable
  • ADumbbell Bench PressDumbbell

Takes

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