How to Do the Perfect Dumbbell Squeeze Press (Complete Guide)

Perfect Dumbbell Squeeze Press Technique

The dumbbell squeeze press is a variation of the chest press that emphasizes the inner chest and shoulders while improving stability. ChAIron�s AI coaching helps guide you through optimal pressing mechanics, focusing on form and muscle activation.

Step-by-Step Form Guide

1.Setup Position: Lie on a flat bench with a dumbbell in each hand, palms facing each other, and squeeze the dumbbells together.
2.Press: Push the dumbbells upward while maintaining the squeeze, ensuring your chest is fully engaged.
3.Control Descent: Lower the dumbbells slowly, keeping them close to your chest, ensuring constant tension on the chest.
4.Full Range of Motion: Press the dumbbells back up to the starting position while keeping the squeeze throughout.5.Breathing: Exhale while pressing the dumbbells up, inhale as you lower them back down.

Common Mistakes to Avoid

1.Letting the dumbbells drift too far apart during the press.
2.Using too much weight, causing poor form or lack of squeeze.3.Dropping the elbows too low, which puts unnecessary strain on the shoulder joints.4.Lack of control during the lowering phase, causing the chest muscles to disengage.5.Holding your breath during the press instead of breathing steadily.

AI Coaching Benefits

ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:

1.Letting the dumbbells drift too far apart during the press.2.Using too much weight, causing poor form or lack of squeeze.3.Dropping the elbows too low, which puts unnecessary strain on the shoulder joints.4.Lack of control during the lowering phase, causing the chest muscles to disengage.5.Holding your breath during the press instead of breathing steadily.

Perfect Dumbbell Squeeze Press Technique

Step-by-Step Form Guide

Common Mistakes to Avoid

AI Coaching Benefits

Master Your Exercise with AI Coaching