What Is The Hex Press?

The hex press is a variation of the dumbbell bench press, where you keep the weights touching throughout the movement. It is called hex press because, when performed with hexagonal dumbbells, the flat faces remain in contact.

However, you can also perform this exercise using round dumbbells or any other shape. Additionally, I will show you a few hex press variations that you can do without any dumbbells.

Hex Press Benefits & Limitations

If you’re looking to sculpt your pectoral muscles and achieve the size and shape you desire, incorporating dumbbell hex presses into your chest workout routine can be a great option.

However, it’s important to keep in mind that this particular exercise may not be the best choice for building overall chest mass or strength gains.

Pros

• Builds inner chest
• Alleviates some stress on the shoulders
• The triceps take some of the load
• Can reach failure with relatively light weight

Cons

• Not the best pressing movement for overall muscle mass or strength

When Should You Use The Hex Press?

It’s important to note that the hex press should not be used as a replacement for the wider grip barbell or dumbbell bench press. Instead, it’s best to use the hex press as a supplemental exercise to complement your normal chest workout.

To get the most out of this exercise, I recommend performing a standard pressing movement first when your strength is at its highest. Then, use the hex press as a second or third movement with lighter weights for 8-12 reps to maximize hypertrophy.

One situation where you may want to include this exercise is if you experience shoulder pain when performing the pronated bench press. The neutral hand position and close grip of the hex press can help to reduce the stress on your shoulder joint.

Lastly, I have found that using lighter close-grip presses can be a good alternative to traditional bench press when recovering from a pectoral muscle tear or strain. This allows you to activate your chest muscles without aggravating the outer pec insertion.

How To Do The Dumbbell Hex Press

To do this exercise, you’ll need a pair of dumbbells and a flat bench. I recommend you start with a lighter weight that you can control easily until you get a feel for the movement.

• Sit on the flat bench with a dumbbell in each hand.
• Lie back on the bench, keeping your feet flat on the floor for stability.
• Engage your core and maintain a natural arch in your lower back. Ensure your butt and shoulders are in solid contact with the bench.
• Hold the dumbbells with a neutral grip (palms facing each other) and the dumbbells touching. Extend your arms straight in front of your chest.
• Lower the dumbbells slowly towards your lower chest. Keep your elbows at a 90-degree angle, forming an “L” shape with your upper arms and forearms.
• Exhale and press the dumbbells back up to the starting position, fully extending your arms while maintaining a controlled movement.
• Perform the desired number of repetitions, maintaining proper form throughout the set.

Hex Press Form Tips

Here are some additional pointers to help you get the most inner chest activation from the dumbbell hex press.

• At the top of the movement, squeeze your elbows inward to maximize the contraction.
• Lower the dumbbells so the top head touches your lower chest.
• At the bottom of the movement, keep your elbows tucked in at your sides.

Hex Press Variations

There are a few different variations of the hex press that you can use depending on your equipment and which area of your chest you’re targeting.

Incline Dumbbell Hex Press

When you perform an incline bench press, the angle of your arms in relation to your body changes. The steeper the angle, the more your upper chest is activated.

This means an incline dumbbell hex press targets your upper and inner chest, ideal for achieving that “Y” shaped split, as shown in Figure 2.

To perform this exercise, adjust the bench to an incline of 15-30 degrees. This angle will focus on your upper chest while minimizing the involvement of your anterior deltoid.