The squeeze press is a highly effective exercise designed to maximize chest engagement while also activating the inner thighs and core. By incorporating an object like a dumbbell, medicine ball, or yoga block between your knees, this movement encourages stability and improves mind-muscle connection, helping you get the most out of your chest workout.

Instructions

Setup

• Sit on the edge of a bench or mat, or lie on your back for added stability.

• Place a dumbbell, medicine ball, or small yoga block between your knees.

Positioning

• If lying down: Bend your knees so your feet are flat on the floor.

• If sitting: Keep your back straight and engage your core for support.

Execution

1. Squeeze the weight (or object) between your knees or thighs as hard as you can, focusing on engaging the inner thighs.

2. Hold the squeeze for 2–3 seconds, then slowly release without letting the object fall.

3. Repeat for the desired number of repetitions (10–15 reps for beginners or more for endurance).

Tips for Proper Form

• Control Is Key: Perform each repetition slowly. Longer, controlled squeezes maximize muscle activation.

• Maintain Proper Form: Keep your core engaged and spine neutral whether sitting or lying down.

• Breathing: Exhale while squeezing, inhale while releasing.

• Progress Gradually: Start with lighter weights or softer objects and increase resistance as strength improves.

• Use Padding If Necessary: Place a towel or pad between your knees if the object feels uncomfortable.

Benefits of the Squeeze Press

• Maximizes chest activation by engaging the pecs fully.

• Strengthens the inner thighs and adductors for improved lower body stability.

• Improves core engagement and overall stability.

• Enhances mind-muscle connection, making your chest workouts more effective.

• Can be performed anywhere, using minimal equipment like a dumbbell, ball, or block.

Conclusion: The squeeze press is a simple yet powerful exercise to target your chest and inner thighs while improving overall stability. By focusing on control and proper form, you can maximize activation and make every rep count.