Hex Press
Exercise List / chest
What is a Hex Press?
A hex press is a variation of a dumbbell bench press wherein the lifter ensures that both dumbbells will be in contact throughout the process of the lift. It is ideally done with hexagonal dumbbells, and when performed the flat faces of the dumbells remain in contact with each other; thus its name.
How to do :
following these tips and tricks
- grabbing the dumbbells with a neutral grip, laying down with the back flat on the bench, then placing both weights in contact with each other while it is laying or resting on the individual’s chest.
- To begin, lift the weights horizontal to the lifter’s shoulders while still maintaining both weights in contact with each other. Then press the dumbbells back down to the chest to finish a repetition, and repeat the steps until a set is completed.
Benefits of the Hex press
- The hex press is a great variation of the dumbbell bench in addition to an individual’s routine workout to sculpt the pectorals and gain the preferred size and shape.
- This exercise is capable of isolating the inner chest in order to better develop muscle definition and separation between the left and right pectoral muscles. It also helps the individual improve an overall body composition as the hex press builds more muscle mass.
the Hex Press / Muscles Worked
Like most chest exercises the hex press works on the individual’s major muscle group of the chest. It primarily focuses on the pectoralis major but also includes other muscles like the anterior and lateral deltoids and triceps
Pectoralis major
The performance of the hex press requires both dumbbells to be in contact with each other all throughout the exercise. The main function of the pectoralis major muscle is to adduct and rotation of the arm forward.
