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Hex Press

The inner chest builder — uses hex dumbbells' flat sides for natural contact and constant tension throughout the pressing movement

⚡ Quick Reference​

AspectDetails
PatternPush (Horizontal)
Primary MusclesChest (Inner Emphasis)
Secondary MusclesTriceps, Front Delts
EquipmentHex Dumbbells, Flat Bench or Floor
Difficulty⭐ Beginner
Priority🔵 Accessory

Movement Summary​

🎯 Setup​

Starting Position​

  1. Equipment requirement: Must use hex (hexagonal) dumbbells with flat sides — round dumbbells won't work
  2. Getting into position: Sit on bench with hex dumbbells on thighs, roll back while bringing dumbbells to chest
  3. Dumbbell orientation: Hold with neutral grip (palms facing), position so flat sides of hex dumbbells touch each other
  4. Starting position: Press dumbbells up so flat sides remain in contact, dumbbells vertical above chest
  5. Shoulder blades: Retracted and pinned to bench throughout
  6. Foot placement: Feet flat on floor for stability

Equipment Setup​

EquipmentSettingNotes
DumbbellsHex/hexagonal shape requiredFlat sides essential for contact
BenchFlat or slight inclineCan also perform on floor
WeightLighter than regular DB pressStart with 50-70% of normal DB press weight
Setup Cue

"Line up the flat sides perfectly, press them together like you're crushing a can between them"

Why Hex Dumbbells?​

The hexagonal shape provides:

  • Flat contact surface that's easy to maintain
  • Natural stopping point that keeps dumbbells aligned
  • Less grip/forearm fatigue than squeezing round dumbbells
  • More stable contact throughout movement

🔄 Execution​

The Movement​

What's happening: Dumbbells pressed together at lockout

  1. Arms fully extended above chest
  2. Hex dumbbells with flat sides pressed firmly together
  3. Neutral grip throughout (palms facing each other)
  4. Shoulder blades retracted and stable
  5. Core engaged, stable base

Feel: Chest already activated from pressing dumbbells together

Key Cues​

Primary Cues
  • "Crush a can between the dumbbells" — creates proper pressure
  • "Flat sides glued together" — maintains contact
  • "Squeeze harder at the top" — peak contraction emphasis
  • "Press as one dumbbell" — keeps them moving together
  • "Elbows in, not out" — proper elbow path

Tempo Guide​

GoalTempoExample
Hypertrophy3-1-2-23s down, 1s pause, 2s up, 2s squeeze
Strength2-0-1-12s down, no pause, 1s up, 1s squeeze
Time Under Tension4-2-3-34s down, 2s pause, 3s up, 3s squeeze

💪 Muscles Worked​

Activation Overview​

Primary Movers​

MuscleActionActivation
Pectoralis Major (Sternal Fibers)Horizontal adduction + pressing (constant tension)████████░░ 85%

Secondary Muscles​

MuscleActionActivation
TricepsElbow extension — pressing component███████░░░ 65%
Anterior DeltoidShoulder flexion — assists pressing█████░░░░░ 55%

Stabilizers​

MuscleRole
Serratus AnteriorScapular stability and position
Rotator CuffShoulder joint stability
CoreMaintain stable platform
Muscle Emphasis

Inner chest activation: The hex press creates high activation of the sternal (inner) pec fibers through constant horizontal adduction. While you can't "isolate" inner chest, this movement maximizes medial pec fiber recruitment.

Constant tension advantage: Unlike standard pressing where tension varies, the hex press maintains continuous chest activation throughout the entire ROM, including at lockout where chest typically relaxes.

Easier to maintain than squeeze press: The flat sides of hex dumbbells make it easier to maintain contact compared to squeezing round dumbbells together.

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Dumbbells separateFlat sides lose contactBecomes regular DB press, loses benefitFocus on crushing inward throughout
Using round dumbbellsCan't maintain stable contactDefeats purpose of hex pressMust use hex/hexagonal dumbbells
Too much weightCan't maintain squeezeForm breaks downStart at 50-70% of DB press weight
Elbows flaring wideArms go out to sidesReduces squeeze effectivenessKeep elbows ~45° from body
Releasing at bottomPressure drops when DBs touch chestLoses constant tensionMaintain crushing pressure entire set
Protracting at topShoulders round forwardReduces chest activationKeep shoulder blades pinched
Most Common Error

Using too heavy weight — the hex press requires lighter weight than standard dumbbell press. If you can't maintain firm contact between the flat sides for the entire set, the weight is too heavy. This is a precision movement, not a max strength exercise.

Self-Check Checklist​

  • Using hex dumbbells (not round)
  • Flat sides pressed firmly together entire set
  • Elbows at ~45° angle, not flared
  • Feel intense activation in inner chest
  • Weight allows perfect form for all reps
  • Shoulder blades stay retracted

🔀 Variations​

By Emphasis​

VariationChangeWhy
Incline Hex Press30-45° incline benchTargets upper pec fibers
Low Incline Hex Press15-30° inclineUpper-mid chest emphasis

Angle Variations​

Bench AnglePrimary TargetBest For
Flat (0°)Mid chestStandard variation
Low Incline (15-30°)Upper-mid chestOverall development
Incline (30-45°)Upper chestUpper pec emphasis
Floor (no bench)Mid chest, lockoutShoulder-friendly option
ExerciseEquipmentKey Difference
Hex PressHex dumbbellsEasiest to maintain contact
Dumbbell Squeeze PressRound dumbbellsRequires more squeeze force
Close Grip BenchBarbellMore load, different feel
Cable CrossoverCablesDifferent resistance curve

📊 Programming​

Rep Ranges by Goal​

GoalSetsRepsRestLoadRIR
Hypertrophy3-410-1560-90sModerate2-3
Strength-Endurance3-48-1290-120sModerate1-2
Metabolic Stress2-315-20+45-60sLight3-4

Workout Placement​

Program TypePlacementRationale
Upper/LowerMiddle-late upper dayAfter main pressing
Push/Pull/LegsMiddle on push dayAfter compounds, before isolation
Chest Day2nd or 3rd exerciseAfter heavy bench, before flies
Home WorkoutMain or secondary pressEffective with limited equipment

Frequency​

Training LevelFrequencyVolume Per Session
Beginner1-2x/week3 sets
Intermediate2x/week3-4 sets
Advanced2-3x/week3-5 sets

Progression Scheme​

Progressive Overload

The hex press is self-limiting — you can only use as much weight as allows you to maintain contact. Progress by increasing weight while maintaining perfect form, or by adding tempo variations for increased difficulty.

Sample Programming​

Hypertrophy Chest Day:

  • A. Barbell Bench Press — 4x6-8
  • B. Incline Dumbbell Press — 3x10
  • C. Hex Press — 3x12-15
  • D. Cable Flies — 3x15

Push Day:

  • A. Bench Press — 5x5
  • B. Hex Press — 4x10-12
  • C. Overhead Press — 3x8
  • D. Tricep Extensions — 3x12

Home Workout:

  • A. Hex Press — 4x10 (main press)
  • B. Push-Up Variation — 3x15
  • C. Floor Hex Press — 3x12
  • D. Pike Push-Up — 3x10

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to UseLink
Push-UpBuilding base pressing strength
Resistance Band PressLearning movement pattern
Machine Chest PressNeed fixed path

Progressions (Harder)​

ExerciseWhen ReadyLink
Incline Hex PressMastered flat version
Tempo Hex PressWant more time under tension
Single-Arm Hex PressAdvanced core challenge

Alternatives (Same Goal, Different Movement)​

AlternativeAdvantageEquipment
Dumbbell Squeeze PressWorks with round DBsRound dumbbells
Cable CrossoverConstant tension, adjustableCable machine
Machine FlyFixed pathMachine
Close Grip BenchMore load capacityBarbell

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Shoulder impingementInward rotation may irritateUse very light weight, monitor symptoms
Pec minor tightnessCan exacerbate tightnessStretch pec minor before/after
Elbow painNeutral grip can stress forearmsUse angled grip, lighter weight
Recent pec injuryMay strain healing tissueGet clearance from healthcare provider
Stop Immediately If
  • Sharp pain in chest or shoulder (not muscle burn)
  • Clicking or popping in shoulder joint
  • Dumbbells feel unstable or keep separating
  • Pain in sternum area
  • Numbness or tingling

Safety Advantages​

The hex press is relatively safe because:

  1. Self-limiting weight — can't use dangerously heavy loads
  2. Stable contact surface — hex shape prevents rolling
  3. Neutral grip — shoulder-friendly hand position
  4. Controlled tempo — slow movement reduces injury risk
  5. Easy to bail — simply set dumbbells down

Form Safety Checks​

Before starting:

  • Using hex dumbbells (hexagonal shape)
  • Weight is appropriate (50-70% of DB press weight to start)
  • Bench is stable
  • Clear space around you

During each set:

  • Flat sides maintain contact
  • No shoulder pain (muscle burn OK, joint pain not OK)
  • Breathing properly (not holding breath)
  • Elbows staying tucked
Equipment Requirement

This exercise REQUIRES hex (hexagonal) dumbbells. Round dumbbells don't work for this variation. If you only have round dumbbells, do dumbbell squeeze press instead.

🦴 Joints Involved​

JointActionROM RequiredStress Level
ShoulderHorizontal adduction (constant), flexionFull pressing ROM🟡 Moderate
ElbowFlexion/Extension~90-180°🟢 Low
WristNeutral stabilityMinimal movement🟢 Low

Mobility Requirements​

JointMinimum ROMTestIf Limited
ShoulderFull pressing ROMCan press DBs overhead without painUse floor variation for reduced ROM
ThoracicAdequate extensionCan maintain slight archFoam roll thoracic spine
ScapularCan retract and holdCan pinch shoulder blades togetherPractice retraction drills

Joint-Friendly Features​

Why hex press is relatively shoulder-friendly:

  1. Neutral grip — reduces internal rotation stress
  2. Elbows track forward — less impingement risk than wide-grip pressing
  3. Controlled tempo — no ballistic movements
  4. Self-limiting load — can't use dangerously heavy weight
  5. Constant tension — smooth throughout ROM
Shoulder Health

The neutral grip and inward focus of the hex press creates less shoulder impingement risk than wide-grip pressing. However, individuals with existing shoulder issues should start very light and monitor symptoms carefully.

❓ Common Questions​

Do I need hex dumbbells or can I use round ones?

You need hex (hexagonal) dumbbells with flat sides for this exercise. The flat sides allow stable contact that's easy to maintain. If you only have round dumbbells, do the dumbbell squeeze press instead — it's the same concept but requires actively squeezing round dumbbells together.

How is hex press different from squeeze press?

Same movement pattern, different equipment:

  • Hex Press: Uses hex dumbbells with flat sides that naturally stay together — easier to maintain contact
  • Squeeze Press: Uses round dumbbells that you must actively squeeze together — harder to maintain, more grip/forearm fatigue

Both create constant tension on the chest, hex press is slightly easier to execute properly.

How much weight should I use?

Start with 50-70% of your regular dumbbell bench press weight. For example, if you use 50 lb dumbbells for DB press, start with 25-35 lb hex dumbbells. The constant squeezing makes it harder than you'd expect.

Can this really build the "inner chest"?

While you can't isolate inner vs outer chest (it's one continuous muscle), the hex press creates maximal activation of the sternal (medial) fibers of the pectoralis major through constant horizontal adduction. This builds the chest thickness that creates the appearance of inner chest development.

Should the flat sides stay together the entire time?

Yes, absolutely. The dumbbells should remain in contact throughout the entire movement — lowering, bottom position, pressing, and lockout. If they separate, you've lost the constant tension that makes this exercise effective.

Can I do this on an incline bench?

Yes! Incline hex press is an excellent variation that targets the upper chest. Use the same technique (flat sides together) at a 30-45° incline angle.

Can I do this on the floor instead of a bench?

Absolutely. Floor hex press is a great shoulder-friendly variation that reduces ROM and emphasizes the lockout portion. Setup is the same, you're just lying on the floor instead of a bench.

📚 Sources​

Muscle Activation & Biomechanics:

  • Saeterbakken, A.H., et al. (2011). Effects of Body Position on Muscle Activation During Pressing — Tier A
  • Welsch, E.A., et al. (2005). EMG Analysis of Pectoralis Major During Press Variations — Tier A
  • Bret Contreras, "Inner Chest Training Analysis" — Tier C
  • ExRx.net Exercise Directory — Tier C

Programming:

  • Schoenfeld, B.J. (2010). Mechanisms of Muscle Hypertrophy and Their Application — Tier A
  • NSCA Essentials of Strength Training and Conditioning — Tier A
  • John Meadows, "Mountain Dog Training Techniques" — Tier C

Technique:

  • Christian Thibaudeau, "Constant Tension Methods" — Tier C
  • Jeff Nippard, "Science-Based Chest Training" — Tier B
  • Menno Henselmans, "Optimal Chest Development" — Tier B
For Mo

When to recommend this exercise:

  • User has hex dumbbells available
  • User wants to emphasize inner chest development
  • User wants constant tension variation but easier than squeeze press
  • User doing hypertrophy-focused chest training
  • User wants shoulder-friendly pressing variation

Who should NOT do this exercise:

  • No hex dumbbells available → Suggest dumbbell squeeze press with round DBs
  • Acute shoulder or pec injury → Rest and recovery first
  • Complete beginner → Start with push-up or regular DB press
  • Only wants to lift heavy → This is not a max strength exercise

Key coaching cues to emphasize:

  1. "Press the flat sides together like crushing a can"
  2. "The dumbbells stay glued together the entire set"
  3. "Squeeze harder at the top for peak contraction"
  4. "Elbows stay in, not out wide"

Common issues to watch for in user feedback:

  • "The dumbbells keep separating" → Weight too heavy OR not focusing on keeping them together
  • "I don't have hex dumbbells" → Switch to dumbbell squeeze press
  • "Not feeling my chest" → Check squeeze intensity and elbow position
  • "Too easy" → Likely using too much weight with too little squeeze effort
  • "My forearms are tired" → Some fatigue normal, but chest should fail first

Programming guidance:

  • Pair with: Heavy pressing first, then hex press, then flies/isolation
  • Avoid same day as: Cable crossovers (similar stimulus, redundant)
  • Typical frequency: 1-2x per week
  • Best placement: Middle of chest workout, 10-15 rep range
  • Volume: 3-4 sets, 2-3 exercises per week total

Progression signals:

  • Ready to progress when: Maintaining perfect contact for all reps at top of range
  • Add weight: 5 lbs per dumbbell when hitting 15 clean reps
  • Try variations: Incline hex press when mastered flat version
  • Regress if: Cannot maintain contact throughout set

Unique advantages over squeeze press:

  • Easier to execute (flat sides naturally stay together)
  • Less grip/forearm fatigue
  • More stable and consistent contact
  • Better for beginners to constant-tension pressing
  • Can focus more on pressing, less on squeezing

When to substitute:

Critical coaching points:

  • MUST use hex dumbbells (not round)
  • This is a quality movement, not about heavy weight
  • The constant contact IS the exercise — without it, it's just regular pressing
  • Perfect for building mind-muscle connection
  • Better for hypertrophy than max strength
  • The flat sides make this the easiest constant-tension press variation

Last updated: December 2024