The hex press engages the inner chest muscles and places less pressure on the shoulder joints.
If you’re looking to grow your chest muscles and add variety to your push day beyond the bench press, consider the hex press. This upper-body exercise is not only effective for targeting the inner pectorals for full chest development, but it’s also gentle on the shoulders and joints.
The hex press is similar to the bench press, but it uses a narrower grip. This adjustment alters the mechanics of the movement and, according to studies, places less emphasis on the biceps (1). Explore this guide for a comprehensive overview of the hex press and its benefits for incorporating it into your workout routine. The article also provides additional alternatives for building your pecs.
Overview — What Is the Hex Press?
The hex press primarily uses dumbbells, but kettlebells or even resistance bands can be used to perform this workout. This exercise is an effective way to refine your bench press technique. Instead of placing your hands shoulder-width apart, you use a neutral grip and press the dumbbells together, forming a hex shape.
Hex Press — Muscles Worked
The hex press is a strength training exercise that primarily targets the chest but works the majority of your upper body muscles.
Chest
When pressing the dumbbells up to form a hexagonal shape, the inner pectorals contract isometrically. At the lowering phase of the weight, the pecs stretch the most, but many consider this not too advantageous, as stretches in the lengthened position are most effective for hypertrophy. However, the constant flexion and extension of the pectorals increases muscle activity, which may lead to explosive growth in the pectorals.
Deltoids
Performing this exercise hits the anterior delts and also engages the rotator cuffs and shoulder stabilizers. However, it does not place too much emphasis on the rotator cuffs and front delts. This is beneficial for individuals seeking to enhance their shoulder stability or those with existing shoulder issues.
Triceps
This exercise equally works the arm by stretching and contracting the inner head of the triceps. Due to the close and narrow grip and placement of the elbows, there is less recruitment of the biceps, leaving all the work to the chest and triceps.
Core Muscles
The core muscles work hard during this exercise to maintain the right form and stability. You need a lot of abdominal strength to execute this exercise successfully and keep your back and torso straight to avoid any training injuries.
How to Do the Hex Press
You might be a pro at doing the dumbbell bench press, but the hex press is a different exercise. You have to ensure you’re retracting your shoulder blades to help with a deeper chest stretch at the bottom position. Also, avoid flaring out your elbows, as this releases tension from your chest to your triceps.
When doing the hex press, you can use at least 60% of your one rep max if you’re training for hypertrophy. However, if you’re training for strength, aim for at least 80% of your one-rep max (2). Here is how to perform this exercise correctly to get the most from your training
The Set Up
Obtain a pair of dumbbells with weights that correspond to your goal, whether it is hypertrophy or strength. Then, set up a flat bench, grab dumbbells, and lie with your back on the bench. Drive your feet into the floor.
The Starting Position
Bring the dumbbells close to your chest and switch to a neutral grip. Brace your core muscles and again have your feet firmly planted on the floor.
The Press
Take a deep breath and slowly press the dumbbells by extending your arms above your chest, pushing the dumbbells close together, and squeezing. Hold that position for about one to two seconds.
Lowering Phase
Now, slowly lower the weights in a controlled manner back to the starting position and hold for about one to two seconds. You can repeat this movement for as many reps as possible.
Benefits
Here are some benefits of doing this exercise.
Great Chest Pump
The constant tension during this exercise focuses on the chest muscles. The inner pecs get activated, and there is less focus on the biceps due to elbow positioning. Squeezing the dumbbells close together will also help keep most of the tension in the pecs.
Works the Upper Body
The hex press also works the triceps, shoulders, and core. This enhances your strength and power, resulting in a well-defined physique and a greater ability to lift heavy weights.
Good for Shoulder Health
This is one upper body exercise that doesn’t place so much pressure on the front delts and rotator cuff. You can use this exercise to train your upper body if you want to prevent shoulder issues. Most of the load-bearing is in the triceps and chest muscles.
Hex Press Alternatives
Getting that satisfactory chest pump after your workouts can be very fulfilling. However, regularly performing the same exercises can lead to a training plateau, which isn’t necessarily good for growth. Even experts advise mixing up your routines. Here are other interesting pec-building alternatives you can try.
Decline Bench Press
Tweaking your bench press to a decline press focuses more on your lower chest muscles.
Cable Chest Flys
The cable chest fly is an effective exercise for targeting the chest muscles. Using the cables puts constant tension on these muscles, which is good for muscle growth.
Chest Dips
Chest dips are bodyweight exercises that primarily work the chest. They differ from triceps dips or the traditional dips. You have to lean slightly forward and flare out your elbows more to get maximum chest muscle activation.
FAQs
Is the hex press actually good?
While there are controversies about it being the best exercise for the inner pecs, the hex press is a good exercise for your upper body muscles. It employs similar techniques to the traditional bench press, with a focus on maximum chest engagement.
Which muscles does the hex press work?
The hex press routine is a strength training exercise that primarily works the chest and triceps. It also engages other muscles, such as the shoulders and core. However, this exercise places most of the load on the chest muscles, making it beneficial for those with shoulder mobility issues.
How to do the hex press properly?
To perform the hex press, you will need a pair of dumbbells and a flat bench. Using a neutral grip, lie on the bench with your back and place the dumbbells close to your chest. For more information on this exercise, check out the article above.
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References
- Saeterbakken, A. H., Mo, D. A., Scott, S., & Andersen, V. (2017). The Effects of Bench Press Variations in Competitive Athletes on Muscle Activity and Performance. Journal of human kinetics, 57, 61–71. https://doi.org/10.1515/hukin-2017-0047
- Schoenfeld, B. J., Grgic, J., Van Every, D. W., & Plotkin, D. L. (2021). Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel, Switzerland), 9(2), 32. https://doi.org/10.3390/sports9020032
