Incline Squeeze Press (Dumbbell)
The Incline Squeeze Press is a dumbbell chest exercise where weights are pressed firmly together throughout the movement to maximize muscle tension. It primarily targets the upper pectorals and inner chest while engaging the triceps and front deltoids.
Since this exercise prioritizes constant tension over heavy lifting, AI coaching monitors your Rating of Perceived Exertion (RPE) to ensure you are creating sufficient internal stimulus without needing dangerous loads. The app tracks your recovery from previous chest workouts to adjust volume, preventing overuse of the anterior deltoids. If you have a history of shoulder pain, the system recognizes the neutral grip used here as a safer alternative to wide pressing and tailors your program accordingly.
Form Cues
- Press the dumbbells firmly against each other throughout the entire set
- Keep your elbows tucked closer to your sides than a standard press
- Control the descent slowly towards your upper chest
- Contract your pecs hard at the top of the movement
- Maintain the inward squeeze even while lowering the weights
- Don't let the dumbbells separate at any point
- Don't flare your elbows out wide
- Don't bounce the weights off your chest
- Don't arch your lower back excessively
Common Mistakes
- Allowing dumbbells to drift apart
- Using weight that is too heavy to squeeze
- Rushing the repetition tempo
- Flaring elbows excessively
Muscles Worked
This movement specifically targets the clavicular head of the pectoralis major (upper chest) by combining the incline angle with constant isometric adduction. By forcing the weights together, you maintain continuous tension on the inner chest fibers while the neutral grip heavily engages the triceps and anterior deltoids.
Primary
Secondary
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