Chest
Hex Press
The Hex Press is a strength exercise with dumbbells for your chest. Share of the load in the Zulta muscle model: mid chest 40%, front delts 13% and lower chest 12%.
Also known as: squeeze press
How to do it
- Lie on a flat bench holding two hex dumbbells over your chest with palms facing each other.
- Press the flat sides of the dumbbell heads firmly together.
- Lower both dumbbells together to the middle of your chest.
- Keep squeezing them together through the whole descent.
- Press back up to straight arms without letting them separate.
Tips
- Squeeze the dumbbells inward as hard as you press them up: the squeeze works the chest.
- Use hex dumbbells so the flat faces line up.
Common mistakes
- Letting the dumbbells come apart at the bottom.
- Going heavy and losing the squeeze.
- Flaring the elbows out wide.
Muscles worked by the Hex Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Pressing the handles together adds isometric adduction on top of the press. Pressing away from the chest is shoulder horizontal adduction plus elbow extension: the sternal pec drives it, front delt and triceps assist, and the clavicular pec joins as a strong secondary on a flat bench.
Hex Press alternatives
Same equipment
Different equipment
No equipment
Make it harder
Frequently asked questions
What muscles does the Hex Press work?
Mainly the mid chest and lower chest. The front delts, upper chest and triceps (medial head) assist.
Is the Hex Press good for beginners?
Yes. The Hex Press is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Hex Press?
For example the Plate Squeeze Press, Svend Press and Kettlebell Crush Press. They train mostly the same muscles, some with different equipment.
How do you make the Hex Press harder?
Add weight or reps, or move on to the Wide Grip Bench Press and Bench Press.
Sources
- Rodriguez-Ridao et al. 2020, IJERPH 17(19):7339 (five bench inclinations)
- Lehman 2005, JSCR 19(3):587-591 (grip width and forearm position)
- Saeterbakken et al. 2011, J Sports Sci 29(5):533-538 (barbell, dumbbell, Smith)
Log your sets in Zulta
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