Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Chest

Dumbbell Squeeze Press

DumbbellCompoundEasy to learn
Front
Back
Primary Secondary

Works

Chest

Also triceps

You need

Dumbbells, Bench

How to do itPictures · 3 steps
1Start
2Bottom
Main musclesAlso working
  1. 1Press the dumbbells together hard
  2. 2Keep them touching for the whole set
  3. 3Lower to your chest and press

Most common mistake

Letting the dumbbells drift apart.

Watch a demo
C
For chest
#31 of 32
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Research
49
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 49
Target tensionGood
Loaded stretchFair
ProgressionGood
Low costStrong

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SCable FlyCable
  • SPec DeckMachine
  • SHigh-to-Low Cable FlyCable
  • ADumbbell Bench PressDumbbell

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