straddlyDumbbell Squeeze Press
Muscles worked
Main muscles
- Pectoralis Major (Middle)
- Triceps (Lateral Head)
- Triceps (Medial Head)
Also working
- Anterior Deltoid
- Pectoralis Major (Upper)
What it is
A dumbbell bench press with the two dumbbells pressed together the whole time. Squeezing them inward keeps the chest working hard through the full range. Use lighter weights than a regular press.
Technique tips
- Press the dumbbells together firmly
- Lower to the middle of the chest
- Keep squeezing as you press up
- Keep the elbows close to the body
How to track your progress
Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.
