Incline Squeeze Press

Proper Positioning

1. Lie on the bench in a supine position (lying face upwards)

2. Place the head, shoulder blades, and sacrum firmly on the bench

3. Feet planted firmly on the floor

4. Maintain a natural arch in the lower back

5. Keep the shoulders retracted

6. Grasp the dumbbells with a neutral grip, palms facing each other

7. Keep the dumbbells together above the chest for the entirety of the movement

Proper Technique

Eccentric - Descend

1. Inhale on the downward phase of the movement, contracting the core region and glutes to create more stability

2. Squeeze the dumbbells together for the entirety of the movement

3. Slowly lower the dumbbells in a trajectory where the top of the dumbbells touches the lower chest

Concentric - Ascend

1. Exhale on the upwards phase of the movement

2. Return weights to their original position by pressing the dumbbell so the top of the dumbbell aligns with the upper chest

3. Primarily focus on contracting the chest muscle

4. Hold the contraction at the top of the movement

Essential Tips

1. Keep the wrists in a flexed position

2. Do not bounce or use momentum at the bottom of the movement

3. Lighten the weight