Moves/DB Floor Press Squeeze

DB Floor Press Squeeze

ID: 723

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Exercise Type:
Upper Push
Contraindications:
None
Equipment:
Dumbbell
Applicability:
Group&Focus
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Keep the ribcage down and neutral spine — avoid arching lower back to assist.
  2. 2. Keep elbows at roughly 45 degrees from the torso on a chest press.
  3. 3. Full range of motion: chest to the object on the way down, full lockout at the top.
  4. 4. Grip width affects emphasis — closer grip loads triceps more, wider loads chest more.

Regression:

Perform from the knees or elevate hands on a bench to reduce the bodyweight load. Use resistance bands for assistance on overhead patterns.

Progression:

Add weight, increase tempo on the eccentric, or progress to a single-arm variation for greater stability demand.

Common Problems:

Losing shoulder blade position mid-set — re-cue retract and depress before the next rep.