Dumbbell Svend Press
About
The dumbbell squeeze press is done by pressing two dumbbells or a plate together in front of your chest. Great for inner chest contraction.
How to Dumbbell Svend Press
Starting Position
1. Stand or sit on a bench and hold one dumbbell or plate in front of your chest with both hands.
2. Slightly spread your elbows to the sides and position the dumbbell in front of the center of your chest.
3. Engage your chest and prepare by pressing the dumbbells strongly against each other.
Proper Form
1. While maintaining the pressure of the dumbbells against each other, push your arms forward, extending them in front of your chest.
2. Feel the contraction in your chest for a moment when your arms are nearly fully extended.
3. While still pressing the dumbbells, slowly pull them back towards your chest.
4. Without releasing the pressure, repeat the same movement.
Breathing Technique
Exhale when you push the dumbbell forward, and inhale when you bring it back towards your chest.
Precautions
1. To prevent your shoulders from rounding, slightly puff out your chest and pull your shoulder blades back.
2. It's better to focus on pressing strength and contraction rather than using too heavy a weight.
3. If you feel pain in your wrists, adjust the position and angle of your hands.
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