Dumbbell Squeeze Press: How to Do a Chest Workout with Two Dumbbells Together

How do you do the chest workout with two dumbbells together?

Performing a chest workout with two dumbbells held together primarily involves variations of pressing movements, most notably the dumbbell squeeze press. This technique emphasizes constant tension, increased pectoralis major adduction, and enhanced triceps involvement, offering a unique stimulus for muscle growth and strength.

Understanding the "Dumbbells Together" Concept

The phrase "dumbbells together" in the context of a chest workout typically refers to exercises where the two dumbbells are pressed against each other throughout the movement, rather than held independently. This specific technique alters the biomechanics of the press, shifting emphasis and engaging muscles differently than a traditional wide-grip dumbbell press.

Key Characteristics:

• Constant Adduction: The act of actively squeezing the dumbbells together forces the pectoralis major (chest muscle) into a state of continuous adduction (moving the arm towards the midline of the body). This is often referred to as "inner chest" activation, though the pectoralis major functions as a whole.
• Increased Time Under Tension: Maintaining pressure between the dumbbells throughout the entire range of motion creates constant tension on the working muscles, which is a potent stimulus for hypertrophy.
• Enhanced Triceps Recruitment: Due to the closer hand position and the nature of the pressing path, the triceps brachii muscles play a more significant role in the lockout phase compared to wider-grip presses.
• Stabilization: The need to keep the dumbbells in contact requires greater activation of stabilizing muscles in the shoulders and core.

Key Exercises with Dumbbells Together

The most prominent exercise embodying the "dumbbells together" principle for chest is the Dumbbell Squeeze Press. A close variation is the Close-Grip Dumbbell Press, where dumbbells are close but not necessarily squeezed.

Dumbbell Squeeze Press

This exercise is excellent for targeting the pectoralis major with a strong emphasis on adduction and constant tension.

Setup:

• Lie supine (on your back) on a flat or incline bench, with your feet flat on the floor for stability.
• Hold one dumbbell in each hand, palms facing each other (neutral grip).
• Bring the dumbbells together so they are touching, directly over your chest. Actively press them against each other.
• Ensure your shoulders are retracted and depressed, creating a stable base.
• Your elbows should be slightly tucked, not flared out wide.

Execution:

1. Lowering Phase: Slowly lower the dumbbells towards your chest, maintaining constant pressure between them. Control the descent, feeling the stretch in your chest. The elbows will track somewhat close to your body.
2. Pressing Phase: Once the dumbbells are close to your chest (or you feel a good stretch without compromising shoulder integrity), powerfully press them back up to the starting position. Crucially, continue to squeeze the dumbbells together with maximum effort throughout the entire upward movement.
3. Peak Contraction: At the top of the movement, fully extend your arms but avoid locking out your elbows hyperextension. Focus on a strong peak contraction in your chest, still squeezing the dumbbells.
4. Repetition: Repeat for the desired number of repetitions, maintaining tension and control.

Muscular Focus: Pectoralis Major (especially sternal head), Triceps Brachii, Anterior Deltoid.

Tips for Optimal Execution:

• Mind-Muscle Connection: Actively think about squeezing your pecs together, not just pressing the weight up.
• Constant Squeeze: The effectiveness of this exercise comes from the continuous, forceful squeeze between the dumbbells. Do not let the pressure slacken.
• Controlled Tempo: Avoid rushing the movement. A slower, controlled eccentric (lowering) and concentric (lifting) phase will maximize time under tension.

Dumbbell Close-Grip Press (Variation)

While similar, the close-grip dumbbell press typically involves holding the dumbbells close to each other, but without the active, constant squeeze that defines the squeeze press.

Setup:

• Similar to the squeeze press, lie on a flat or incline bench with dumbbells.
• Hold dumbbells with a neutral grip (palms facing each other), but position them just a few inches apart, directly over your chest.
• Retract and depress your shoulders.

Execution:

1. Lowering Phase: Lower the dumbbells towards your chest, keeping them in their close, parallel path. Your elbows will naturally track closer to your body than in a standard press.
2. Pressing Phase: Press the dumbbells back up to the starting position.
3. Focus: The emphasis here is on the close grip for increased triceps and inner chest involvement, but without the additional adduction stimulus of actively squeezing the weights together.

Muscular Focus: Pectoralis Major (especially sternal head), Triceps Brachii, Anterior Deltoid.

Biomechanical Considerations and Muscle Activation

The "dumbbells together" technique leverages specific biomechanical principles to alter muscle activation:

• Adduction Component: The primary function of the pectoralis major is shoulder adduction (bringing the arm towards the body's midline) and horizontal adduction (bringing the arm across the body). By actively squeezing the dumbbells, you are adding an isometric adduction component throughout the entire pressing movement, intensifying the contraction of the chest muscles.
• Leverage and Range of Motion: The closer hand position and tucked elbows reduce the leverage on the shoulder joint, potentially making it a more shoulder-friendly option for some individuals compared to wide-grip presses. The range of motion might be slightly reduced at the bottom compared to a full fly, but the constant tension compensates.
• Triceps Engagement: The close grip inherently increases the contribution of the triceps, as they are the primary elbow extensors. This makes the "dumbbells together" press a potent exercise for both chest and triceps development.
• Stabilizer Muscles: The requirement to keep the dumbbells stable and in contact engages the rotator cuff muscles and other shoulder stabilizers more actively, contributing to overall shoulder health and strength.

Integrating "Dumbbells Together" into Your Chest Workout

This type of exercise can be incorporated into your training in several ways:

• As a Primary Movement: Use it as your main pressing exercise for 3-4 sets of 8-12 repetitions, focusing on progressive overload by gradually increasing weight or reps over time.
• As an Accessory Movement: Perform it after your primary compound movements (e.g., barbell bench press) for 2-3 sets of 10-15 repetitions to further target the inner chest and triceps.
• As a Finisher: Utilize it at the end of your workout with lighter weight and higher repetitions (e.g., 15-20 reps) to achieve a strong pump and maximize metabolic stress.
• Drop Sets/Supersets: The constant tension makes it suitable for drop sets (reducing weight immediately after failure) or supersets with chest flyes for a comprehensive chest stimulus.

Safety and Common Mistakes

To maximize effectiveness and minimize injury risk:

• Prioritize Form Over Weight: The unique benefits of this exercise come from the active squeeze and controlled movement, not from lifting maximal weight. Start with lighter dumbbells to master the form.
• Maintain Constant Squeeze: The most common mistake is allowing the pressure between the dumbbells to decrease during the movement. Focus on continuous, forceful adduction.
• Control the Eccentric: Do not let gravity do all the work. Control the lowering phase to maximize time under tension and muscle damage (in a good way).
• Avoid Excessive Arching: While a slight natural arch in the lower back is normal, avoid over-arching your back to lift heavier weight, as this places undue stress on the spine.
• Shoulder Stability: Keep your shoulders retracted and depressed throughout the movement. Avoid shrugging your shoulders forward.
• Breathing: Inhale as you lower the weight, exhale as you press up.

Who Can Benefit?

The "dumbbells together" chest workout can be beneficial for:

• Fitness Enthusiasts: Looking for new ways to challenge their chest muscles and add variety to their routine.
• Bodybuilders: Seeking to emphasize the "inner chest" development and achieve a strong peak contraction.
• Individuals with Shoulder Concerns: The tucked elbow position and reduced external rotation can sometimes be more comfortable for those with minor shoulder impingement or discomfort compared to wide-grip presses. Consult with a medical professional or physical therapist if you have pre-existing shoulder conditions.
• Personal Trainers: As a valuable tool to teach clients about constant tension, mind-muscle connection, and specific muscle activation.
• Student Kinesiologists: To understand how slight variations in exercise technique can alter muscle recruitment and biomechanical stress.

Conclusion

The "dumbbells together" chest workout, primarily exemplified by the dumbbell squeeze press, is a highly effective and versatile exercise. By emphasizing constant tension, strong adduction, and increased triceps involvement, it offers a distinct stimulus for muscle growth and strength that complements traditional pressing movements. Incorporating this technique with proper form and progressive overload can be a powerful addition to any well-rounded chest training program.