Strength

Dumbbell Floor Squeeze Press

The Dumbbell Floor Squeeze Press helps build chest strength by lying on your back, lifting dumbbells while pressing them together. It improves stability and muscle coordination.
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Dumbbell Floor Squeeze Press instructions
Step-by-step instructions
1
Begin by lying on your back on the floor, holding one dumbbell in each hand directly above your chest.
2
Your palms should face each other and your elbows should be bent at a 90-degree angle.
3
Keep your arms close together and squeeze the dumbbells as if trying to bring them towards each other.
4
Next, press the weights upwards until your arms are fully extended.
5
Lower the weights back down in a controlled way, keeping your arms close together throughout the movement.
Begin by lying on your back on the floor, holding one dumbbell in each hand directly above your chest.
Your palms should face each other and your elbows should be bent at a 90-degree angle.
Keep your arms close together and squeeze the dumbbells as if trying to bring them towards each other.
Next, press the weights upwards until your arms are fully extended.
Lower the weights back down in a controlled way, keeping your arms close together throughout the movement.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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