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Squeeze Press

Primary target: Pectoralis Major (胸大肌)

Demonstration

3D animation · looped · Vital Animations

Exercise Details

Equipment
Weight plate (held between the palms)
Sets & Reps
3 sets × 12-15 reps · rest 60 s
How to do it
Squeeze the plate between the palms at the chest, constant pressure inward; press the plate away from the chest along a bench-press path and draw it back; never lose the squeeze.
Common mistakes
Plate slipping (unstable grip), squeeze lost (becomes a pure press), shrugging

Muscles Worked

Pectoralis Major

Other Exercises for the Same Muscle

Barbell Bench Press · Incline Dumbbell Press · Dips · Cable Chest Fly · Push-Up · Pec Deck Fly

See the Pectoralis Major in the 3D anatomy tool →