Squeeze Press: Maximize Chest Activation

Instructions

1. Setup:

   • Sit on the edge of a bench or mat, or lie on your back if you prefer to add more stability.
   • Place a dumbbell, medicine ball, or small yoga block between your knees.

2. 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.

3. Execution:

   • Squeeze the weight (or object) between your knees or thighs as hard as you can, focusing on engaging your inner thighs.
   • Hold the squeeze for 2–3 seconds, then slowly release without letting the object fall.
   • Repeat for the desired number of reps (10–15 reps for beginners, or more for endurance).

Tips

• Control Is Key: Avoid rushing through the movement. The longer you hold and control the squeeze, the more effective it will be.
• Maintain Proper Form: Keep your core engaged and spine neutral if sitting or lying down.
• Breathing: Exhale as you squeeze, and inhale as you release.
• Progress Gradually: Start with lighter weights or softer objects, and gradually increase resistance as you get stronger.
• Use Padding If Necessary: Place a towel or pad between your knees if the weight or ball feels uncomfortable.