This exercise involves holding two dumbbells together and squeezing them while performing a bench press. It targets the chest muscles and also engages the triceps and shoulders.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets the chest muscles, specifically the pectoralis major and minor
- Engages the triceps and shoulders as secondary muscles
- Improves upper body strength and power
- Increases muscle activation and tension in the chest compared to traditional bench press
- Helps to correct muscle imbalances in the chest and shoulders
- Can be performed with a variety of dumbbell weights and grip positions for variation
- Provides a challenging and effective workout for both beginners and advanced lifters
How to perform
- Start by lying flat on a bench with your feet firmly planted on the ground.
- Hold a dumbbell in each hand and bring them together so that the weights are touching each other.
- Slowly lower the dumbbells towards your chest, keeping them squeezed together the entire time.
- Pause for a moment when the dumbbells are just above your chest.
- Push the dumbbells back up to the starting position, still keeping them squeezed together.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Chest
Primary
Triceps
Primary
Anterior Deltoid
Primary