logoHome Gym Exercises

Simply train effectively!

Exercise Benefits With Proper Form & Technique

Crush Press / Squeeze Press

through 6 votes
muscles:TricepsMuscle, Pectoralis MajorMuscle
synergists:Serratus AnteriorMuscle, DeltoidsMuscle
required:Dumbbells (2)
fitness level:Normal
exercise type:Strength
Variations available (11)
Starting PositionExecution
Starting Position (Alternative)Execution

General And Specifics

  • there is a constant tension on the chest muscle
  • you can do the incline (see video, focus is more on the upper chest) or decline version
  • or do it on the ground without a weight bench

Starting Position

  • grasp two dumbbells
  • sit down onto the bench and lean back
  • rest your head on the bench
  • the arms are bent, now hold the weights close and above your chest
  • the palms point to each other

Correct Execution

  • stretch out the arms almost fully above your chest, while you push the weights up and together
  • bend the arms slowly and let the weights sink down to the starting position again
  • here again, push the weights together as much as possible
  • keep the elbows close to the body, so that the triceps is trained effectively
  • avoid a hollow-back
  • do several reps