How to do the Lying Chest Squeezes 2
Primary: Chest.
Lying Chest Squeezes 2 is an isolation exercise that primarily targets the chest muscles. In this exercise, a dumbbell is squeezed and lifted while lying down, focusing on muscle contraction and control. This movement helps in building chest strength and muscle definition. Ensure to maintain proper form to avoid injury and achieve maximum effectiveness.
Step by step
- 1
Lie down on a flat bench, holding a dumbbell in each hand close to the chest.
- 2
Press the dumbbells together as tight as possible and extend your arms upward.
- 3
Lower the weights back to the starting position, ensuring to maintain the squeeze on the dumbbells throughout the movement.
Coaching cues
- Keep your core engaged to stabilize your body.
- Ensure that the dumbbells remain in contact with each other throughout the entire movement.
- Use a controlled motion to maximize muscle engagement and avoid swinging the weights.
Sets, reps and where it fits
Muscle
3–4 × 10–15
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Lying Chest Squeezes 2 alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Lying Chest Squeezes 2 work?
Primary: Chest.
How many sets and reps of Lying Chest Squeezes 2 should I do?
For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Lying Chest Squeezes 2?
Same movement pattern, different equipment: Dumbbell Bench Press, Dumbbell Floor Press, Incline Dumbbell Press, Dumbbell Fly, Dumbbell Flyes, Dumbbell Press (Floor).
Is the Lying Chest Squeezes 2 good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.