If you’re planning to workout your chest and arms, then you might want to consider the hex press workout. The hex press is a great way to work both of these muscle groups at the same time, and it’s also quite effective.
Here, you will learn about what hex press is, what muscles are targeted during this workout, how to do it properly and the benefits of doing this workout.
Let’s get started.
What is the Hex Press Exercise?
The hex press is a dumbell workout that’s similar to the dumbell bench press. However, instead of having your hands placed shoulder-width apart, they are placed closer together (hence the name “hex” press).
This exercise targets both the chest and triceps muscles. When done properly, it can be quite effective in terms of muscle growth and strength development.
How to Do the Hex Press Exercise
Here is a quick step-by-step guide on how to do the hex press exercise.
What you need:
- A pair of dumbells and a bench
Directions:
Step 1: Start by lying flat on a bench with a dumbell in each hand. Your palms should be facing each other and your feet should be planted firmly on the ground.
Step 2: Next, bring the dumbells up to your chest and then press them up towards the ceiling. Remember to keep your palms facing each other throughout the entire movement.
Step 3: Once you reach the top of the movement, pause for a moment and then slowly lower the dumbells back down to your chest. Repeat for the desired number of reps.
Note that you should squeeze the dumbells together as hard as your can throughout the lifting and lowering portions of the exercise. By forcing your shoulders to initiate tension, you’re not putting much force into the humorous and scapula. Your shoulders will experience less impact while your chest and arms are receiving the majority of the hard training.
Variations of the Hex Press Exercise:
Incline Hex Press. This is performed on an incline bench instead of a flat bench. This will put more emphasis on your upper chest muscles.
Decline Hex Press. This variation is performed on a decline bench instead of a flat bench. This will put more emphasis on your lower chest muscles.
One Arm Hex Press. This variation is performed with one dumbell instead of two. Simply hold the dumbell in your hand and press it up towards the ceiling. Repeat for the desired number of reps and then switch sides.
Benefits of the Hex Press Exercise
- It’s an effective way to work both the chest and triceps muscles at the same time.
- It’s relatively easy to do and doesn’t require any special equipment.
- It’s an effective exercise for both muscle growth and strength development.
Things to Avoid When Doing the Hex Press Exercise
There are a few things you’ll want to avoid when doing this exercise to ensure that you get the most out of it.
- Avoid arching your back while performing the hex press. This can put unnecessary stress on your spine and increase your risk of injury.
- Be sure to keep your palms facing each other throughout the entire movement. This will help to target your chest muscles more effectively.
- Avoid using too much weight. Using too much weight can put unnecessary strain on your muscles and joints, which can lead to injury.
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