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Dumbbell Decline Squeeze Bench Press
A dumbbell press on a decline bench with continuous inward squeezing targets the lower and mid-chest for enhanced hypertrophy and inner chest activation.
About Exercise
Equipment
Dumbbells, Decline Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
Yes
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Lower Chest, Mid Chest
Shoulders
7/10Anterior Delts
Triceps
6/10Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust decline bench to 15-30 degrees and secure feet under pads. Lie back holding dumbbells on thighs, then position them squeezed together over lower chest with neutral grip.
- Inhale and lower dumbbells slowly toward lower chest, keeping them pressed together and elbows tucked at 45 degrees.
- Lower until dumbbells touch chest with elbows below shoulders.
- Exhale and squeeze dumbbells tightly while pressing up to full arm extension.
- Maintain continuous inward pressure throughout the press.
- Repeat for reps, then roll dumbbells to thighs to sit up.
Coaching Tips
Form Cues
- Squeeze dumbbells together hard
- Elbows tucked at 45 degrees
- Shoulders retracted and down
- Drive through chest contraction
- Control the descent
Breathing
Inhale during the lowering phase and exhale forcefully while pressing up, bracing your core throughout.
Tempo
3-1-1
Range of Motion
Lower dumbbells until they touch the lower chest with a comfortable stretch; press up to full elbow extension without locking out.
Safety
Safety Notes
- Secure feet to prevent slipping
- Start with light weights to master squeeze
- Avoid if shoulder instability present
- Keep movement controlled to protect joints
- Consult professional for high blood pressure issues
Spotting
Spot from behind or sides for heavy sets; assist by grasping wrists during lift if needed, especially on decline angle.
Common Mistakes
- Flaring elbows outward
- Using momentum to press
- Releasing squeeze at top
- Shrugging shoulders
- Banging dumbbells together aggressively
When to Avoid
- Shoulder impingement
- Rotator cuff injury
- High blood pressure
- Severe joint instability
Flexibility Needed
- Shoulder flexion to 90 degrees
- Thoracic extension
Build Up First
- Master basic dumbbell bench press
- Proper bracing technique
- Neutral grip comfort
Also known as
Decline Dumbbell Squeeze Press, Squeeze Decline DB Press, Decline Squeeze Press
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