Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredDumbbell
- MechanicsCompound
- Force TypePush (Bilateral)
- Experience LevelIntermediate
- Secondary Muscles
Shoulders, Triceps
Chest
Reverse Grip Dumbbell Squeeze Press Overview
The reverse grip dumbbell squeeze press is a chest exercise that keeps constant tension on the chest muscles throughout the entire exercise.
The reverse grip dumbbell squeeze press is a combination of the reverse dumbbell bench press and dumbbell crush press. The hand positioning to begin the exercise targets the mid-lower chest and the constant tension from the squeeze aspect targets the inner chest.
Reverse Grip Dumbbell Squeeze Press Instructions
- Pick up the dumbbells off the floor using a neutral grip (palms facing in). Position the ends of the dumbbells in your hip crease, and sit down on the bench.
- To get into position, lay back and keep the weights close to your chest. Once you are in position, take a deep breath, then press the dumbbells to lockout at the top.
- Slowly lower the dumbbells to your chest while rotating the handles to a supinated position. Try to maintain contact between the bottom of the dumbbells throughout the entire range of motion.
- When pressing the dumbbells back to the starting position, rotate the handles back to a neutral position while pressing the bottom of the dumbbells together.
- Repeat for the desired number of repetitions.
**Dropping the dumbbells to the side is discouraged unless you are experienced with the technique or using excessively heavy weights.
**Ideally you should twist the dumbbells back to neutral (palms facing each other), bring your knees up so the ends of the dumbbells are touching your thighs, then use the weight of the dumbbells to rock back to an upright, seated position.
Reverse Grip Dumbbell Squeeze Press Tips
- Maintain more tension through the pecs by not locking out the elbows entirely.
- Think of this movement as a combination between a reverse dumbbell bench press and dumbbell crush press.
- Squeeze the dumbbells as tight as possible to improve a phenomenon known as “irradiation” which promotes greater shoulder stability.
- Keep your shoulder blades pinched together to ensure the shoulders remain in a safe position.
- If you’re feeling pain within the shoulder joint itself (specifically at the front), ensure your shoulder blades are slightly retracted and try to keep the shoulder girdle “packed”.
- Ensure you maintain some tension in your abs and don’t allow your lower back to excessively arch.
- Keep your feet flat on the floor and don’t allow the lower body to move during the set.
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