Dumbbell Seated Upright Alternate Squeeze Press

Muscles worked

Setup

1. Sit upright on the edge of a flat bench with your feet planted firmly on the floor for stability.
2. Hold a dumbbell in each hand using a neutral grip (palms facing each other).
3. Position the dumbbells at chest height, pressing them firmly together so they touch in the center of your chest.
4. Engage your core and pull your shoulder blades back and down against your spine.

How to do it

1. Exhale as you press one dumbbell vertically toward the ceiling, keeping the non-working dumbbell pinned firmly against your chest.
2. Extend your arm fully at the top without locking the elbow, maintaining a straight line from shoulder to wrist.
3. Inhale as you lower the dumbbell back to the starting position with a controlled 2-second tempo until it touches the stationary dumbbell.
4. Repeat the movement with the opposite arm, alternating sides for the duration of the set.

Form checklist

• Keep your torso vertical; avoid leaning back as the weight goes overhead.
• Maintain the 'squeeze' by ensuring the dumbbells touch at the center of the chest between every rep.
• Keep your elbows tucked slightly forward rather than flared out to the sides.
• Ensure your wrists remain stacked directly over your elbows during the press.

Pro tips

• Actively 'crush' the dumbbells together at the chest to maximize recruitment of the inner pectoral fibers and serratus anterior.
• Focus on a slow eccentric phase to increase time under tension, which is highly effective for the 'squeeze' variation.

Make it harder

• Perform the exercise with an isometric hold, keeping the non-working arm extended overhead while the other arm completes a rep.
• Pause for 2 seconds at the 'squeeze' position (chest height) between every alternating rep to reset tension.

Frequently asked

What muscles does the dumbbell seated upright alternate squeeze press work?

The dumbbell seated upright alternate squeeze press primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell seated upright alternate squeeze press?

The dumbbell seated upright alternate squeeze press uses dumbbell.

Is the dumbbell seated upright alternate squeeze press good for beginners?

The dumbbell seated upright alternate squeeze press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Air Punches MarchBeginner · calves, pectorals, and quadriceps
• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
• Archer Push-UpAdvanced · pectorals
• Aztec Push UpIntermediate · pectorals, serratus anterior, and triceps