Hex Press (Dumbbell)

Lie on a bench and press two dumbbells together (hex surfaces touching) throughout the entire pressing movement. Emphasizes chest squeeze and triceps.

Quick facts

Difficulty: Easy
Mechanic: Compound
Force: Push
Type: Strength
Injury Risk: Low
Hypertrophy: High
Calorie Burn: Medium

Muscle focus

Primary and secondary muscle groups targeted by this movement.

Primary

chesttriceps

Secondary

front shoulders

Equipment & setup

What you need and how to position yourself before starting.

Equipment

dumbbell

Movement pattern

Bilateral

Posture

Lying

Tracking parameters

repsweight

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Lie flat on a bench with a dumbbell in each hand.
- Press the flat hexagonal sides of the dumbbells together directly over your chest.
- Plant your feet firmly on the floor and retract your shoulder blades.
Step 2Execution
- Maintain constant inward pressure, squeezing the dumbbells together throughout.
- Lower the dumbbells toward your mid-chest while keeping them pressed together.
- Touch your chest lightly, then press back up to full extension.
- Focus on squeezing your chest muscles throughout the entire range of motion.
Step 3Tips
- The constant inward squeeze activates the chest more than a standard dumbbell press.
- This exercise is also excellent for triceps development due to the neutral grip.
- Use hexagonal dumbbells for the best grip; round dumbbells may slip.