Dumbbell Seated Upright Alternate Squeeze Press
Description
The dumbbell seated upright alternate squeeze press is performed seated upright with two dumbbells pressed together at chest level. The exercise alternates pressing each dumbbell forward while keeping the other dumbbell pressed firmly against it. The constant inner squeeze recruits the inner chest fibers throughout the alternating press.
Muscle Group
Equipment Required
Dumbbell Seated Upright Alternate Squeeze Press Instructions
- Sit on a bench with a vertical back support, feet flat on the floor.
- Hold a dumbbell in each hand at chest level, palms facing each other.
- Press the dumbbells together hard at the chest.
- Maintain the inward squeeze throughout the exercise.
- Brace your core and sit tall.
- Press the right dumbbell forward while keeping it touching the left.
- Bring the right dumbbell back to chest level.
- Press the left dumbbell forward, alternating each rep.
Dumbbell Seated Upright Alternate Squeeze Press Form & Visual
Dumbbell Seated Upright Alternate Squeeze Press Benefits
- Constant inner chest squeeze
- Builds inner chest detail
- Alternating pattern increases time under tension
- Strong tricep involvement
- Useful for chest specialization
- Different stimulus than standard press
Dumbbell Seated Upright Alternate Squeeze Press Muscles Worked
- Pectoralis major
- Triceps brachii
- Anterior deltoid
Dumbbell Seated Upright Alternate Squeeze Press Variations & Alternatives
- Squeeze Press
- Dumbbell Press
- Close Grip Bench Press
- Cable Crossover
