Dumbbell squeeze press

Name: Dumbbell squeeze press exercise demonstration
Uploaded: 2026-11-02
Duration: PT6.57324S
Description: The dumbbell squeeze press is a flat-bench chest press in which you keep two dumbbells touching and press them together throughout each rep. Your palms face each other as you press the weights above your chest.

Also called hex press, squeeze press, dumbbell hex press.

What is a dumbbell squeeze press?

The dumbbell squeeze press is a flat-bench chest press in which you keep two dumbbells touching and press them together throughout each rep. Your palms face each other as you press the weights above your chest.

Anatomical illustration of a man lying on a flat bench, pressing two touching dumbbells with palms facing each other, shown at the bottom and top of the press.

How do you perform a dumbbell squeeze press?

Set up

Sit at the end of a flat bench with a light dumbbell in each hand, resting their ends on your thighs.
Lie back and guide the weights above your chest, then plant your feet with your head, upper back and bottom supported by the bench.
Turn your palms toward each other and bring the inner dumbbell heads together, keeping a full grip and straight wrists.

Execution

Bend your elbows to lower the joined dumbbells close to the middle of your chest, with your elbows near your sides.
Squeeze the dumbbells inward as you press them above your chest until your arms straighten.
Lower them together under control and continue pressing inward for the next rep.
After the last rep, bring your knees toward the weights, guide the dumbbells onto your thighs and rock forward to sit.

Common mistakes

Letting the weights separate
Reset their contact before continuing, and reduce the load if you cannot keep it steady.
Bouncing off your chest
Lower slowly enough to stop the dumbbells without a bounce.
Losing your handle grip to force the heads together
Keep each handle enclosed in your hand and let the dumbbell heads meet without rolling your wrists.

Where it fits in a session

Use it as an accessory press after your main chest work.

Choose a weight you can press and squeeze without losing contact or wrist position.

Muscles worked

Front

Back

Primary

Secondary

Select a muscle name to locate it.

Schematic surface view. Some muscles are partly visible or not shown.

The pectoralis major is the main chest muscle. It brings the upper arm toward the body's midline. The front deltoids help lift the upper arm, and the triceps straighten the elbow.

Variations

Dumbbell bench pressPress the weights separately with space between them.
Dumbbell floor pressLie on the floor, with the upper arms meeting the floor at the bottom.

Frequently asked questions

Is this the same as a Svend press?

This guide uses two dumbbells and a flat bench. A standing plate Svend press is a separate movement with plates held between the hands and pressed forward.

How hard should I squeeze?

Use steady inward pressure while keeping your full grip and straight wrists. Reduce the weight if squeezing makes the weights wobble or changes your press path.

Do I need hex dumbbells?

Flat-sided heads give the weights a broad place to meet. The illustration uses round heads. If those roll against each other, choose a pair you can keep stable and keep your fingers clear of the contact point.

Should I use the same weight as my regular dumbbell press?

Choose the load for this movement. Start light and judge it by whether you can keep the weights together and control every repetition.

Sources

Baig MA, Bordoni B. Anatomy, Shoulder and Upper Limb, Pectoral Muscles. StatPearls. https://www.ncbi.nlm.nih.gov/sites/books/NBK545241/
Elzanie A, Varacallo MA. Anatomy, Shoulder and Upper Limb, Deltoid Muscle. StatPearls. https://www.ncbi.nlm.nih.gov/sites/books/NBK537056/?report=printable
Tiwana MS, Sinkler MA, Bordoni B. Anatomy, Shoulder and Upper Limb, Triceps Muscle. StatPearls. https://www.ncbi.nlm.nih.gov/sites/books/NBK536996/