Crush-Grip Dumbbell Bench Press
Also called crush press, squeeze press, dumbbell squeeze press
Quick answer
Crush-grip dumbbell bench presses are a flat-bench press where you squeeze two dumbbells together with palms facing each other and keep that squeeze as you lower them to your chest and press back up. They work the chest, with the front shoulders and triceps assisting.
Written by the GymStreak coaching team · Updated
Muscles worked
How to do Crush-Grip Dumbbell Bench Press
- 1
Lie down on a flat bench holding dumbbells in both hands in a neutral position (palms facing each other). Extend your arms up above your chest and push the dumbbells together. Maintain this ‘crushing’ force throughout the exercise. This is your starting position.
- 2
Slowly lower the dumbbells towards your chest as you inhale.
- 3
Touch the chest with the dumbbells then slowly return to the starting position as you exhale.
Form cues
- Press the dumbbells together hard before the first rep and never let them separate.
- Keep your palms facing each other with the dumbbell heads touching.
- Lower under control until the dumbbells lightly touch your lower chest.
- Keep your shoulder blades pulled back and down into the bench.
- Drive your feet into the floor and keep your hips on the bench.
Breathing: Breathe in as you lower the dumbbells to your chest, and breathe out as you press them back up without easing off the squeeze.
Common Crush-Grip Dumbbell Bench Press mistakes
Letting the dumbbells drift apart mid-rep
Choose a load light enough that you can keep the dumbbell heads pressed together from the bottom to the top of every rep.
Using your normal dumbbell bench press weight
Start well below your usual dumbbell press weight, because the constant squeeze makes this version considerably harder.
Stopping several inches above the chest
Lower until the dumbbells lightly touch your chest, then press, so you don't skip the stretched part of the lift.
Lowering the dumbbells toward the neck
Aim the dumbbells at your lower chest so your elbows stay tucked close to your sides.
Sets and reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 6–12 | 1–2 min |
| Muscular endurance | 2–3 | 12–20 | 30–60 s |
Starting ranges in line with the ACSM guidance on resistance training. Pick a load you can lift with good form for every rep, and add weight or reps gradually.
Crush-Grip Dumbbell Bench Press variations and alternatives
Variations
- Dumbbell Bench Press
The standard version with the dumbbells apart, which allows heavier loads.
- Incline crush press
Set the bench to a low incline to put more emphasis on the upper chest.
- Crush-grip floor press
Press from the floor when you have no bench; the floor shortens the bottom of the range.
Alternatives
- Dumbbell Fly
Isolates the chest through a wide arc and pairs well with pressing.
- Machine Chest Press
Stable and easy to load when you want to push sets closer to failure.
- Close-Grip Bench Press
A narrow-grip barbell press that works the chest and triceps with heavier loads.
- Push-Up
A bodyweight press for the same muscles when you have no equipment.
Crush-Grip Dumbbell Bench Press FAQ
What muscles does the crush-grip dumbbell press work?
It mainly works the chest (pectoralis major), with the front delts helping to press the weight up and the triceps straightening the elbows. Squeezing the dumbbells together keeps the chest working to pull your arms toward the midline for the whole set, which is why many lifters feel it strongly even with light dumbbells.
Crush press vs regular dumbbell bench press: which is better?
They do different jobs. The regular dumbbell press lets you handle more weight, so it's the better choice for building pressing strength. The crush press uses lighter dumbbells but keeps constant inward tension on the chest, which makes it a useful second chest exercise or a lower-load option in a chest session.
Does the crush press target the inner chest?
You can't train an isolated 'inner' section of the chest, so the crush press won't build one area on its own. It keeps the whole chest under tension throughout the rep, which is why many people feel it near the breastbone. Overall chest development comes from total training volume across your chest exercises.
How heavy should I go on the crush press?
Much lighter than your usual dumbbell bench press. Pick a pair you can press for your target reps while keeping the dumbbell heads pressed together from bottom to top. If they drift apart or you have to flare your elbows to finish a rep, the weight is too heavy.
Sources
Related calculators
Perfect Your Crush-Grip Dumbbell Bench Press Form
Get detailed 3D demonstrations, track your progress, and receive personalized workout plans featuring this exercise.
