Chest
Hex Press
A chest press with one dumbbell held between your hands and squeezed hard the whole time. The squeeze keeps your chest working from top to bottom, with your triceps helping.
- Works
- Chest, triceps, front shoulders
- Equipment
- One dumbbell and a bench, box or the floor
- Load
- Medium to heavy
How to do it
- 1Lie back on a bench or box with your feet flat on the floor. Hold one dumbbell across your chest with both hands, a palm flat against each end.
- 2Squeeze your hands together into the dumbbell as hard as you can.
- 3Keep squeezing and press it straight up until your arms are straight over your chest.
- 4Lower it slowly to just above the middle of your chest, still squeezing.
Cues
- Squeeze the whole time, top to bottom.
- Press straight up over your chest, not toward your face.
- Slow on the way down.
Common mistakes
- Easing off the squeeze. The squeeze is the move. If you lose it near the top or bottom, go lighter.
- Letting it drift toward your face. Lower to the middle of your chest and press straight back up.
- Arching your back. Plant your feet and keep your ribs down so your chest does the work.
Easier
Go lighter, or press from the floor so your elbows stop at the ground each rep.
Harder
Pause for 2 seconds just above your chest while you squeeze, then press.
Try it: 3 sets of 8 to 12 reps, or 30 seconds on and 30 off.
What is a hex press?
It's a chest press where you squeeze the dumbbell, or 2 dumbbells, together as you press. The squeeze keeps your chest working through the whole rep. The name comes from hex dumbbells, whose flat sides sit flush together.
