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Complete Shoulder Strength and Stability Guide

The fitness world is full of workouts that target different muscle groups and improve strength and physique. Recently popular exercises include the hex press. Effective and versatile, this compound action is a great addition to any workout. We will discuss what is a hex press exercise, the benefits, appropriate form, and variants of the hex press exercise in this article.

Origins of the Hex Press

Hex press, hexagonal dumbbell press, or squeeze press is a variation of the dumbbell bench press. Its name comes from the hexagonal dumbbells used in the workout. This design provides a neutral grip, stimulating chest muscles differently than the bench press.

Target Muscles

The hex press targets the massive chest muscle pectoralis major and the triceps brachii. The exercise also works the anterior deltoids, serratus anterior, and core stabilizing muscles. This makes the hex press a complete compound movement that builds chest and upper body strength.

Equipment Needed

Hex dumbbells are needed for the hex press. Flat sides prevent these specialist dumbbells from sliding away during exercise. The flat sides provide a firm grip, enhancing press stability. Hexagonal dumbbells come in different weights for different fitness levels.

Proper Form

Form is essential for reaping the advantages of any exercise, including the hex press. Start by reclining on a flat bench with dumbbells in each hand. Establish a stable base by planting your feet. Raise the dumbbells over your chest with a neutral grip and palms facing each other. While holding your elbows 90 degrees, lower the dumbbells to your chest sides. Return the weights to the beginning position, fully extending your arms.

Benefits of the Hex Press:

  • Activating the chest muscles with the hex press promotes balanced development and strength.
  • The neutral grip lowers shoulder tension, making it a joint-friendly option for shoulder sufferers.
  • Hexagonal dumbbells improve stability, demanding more control during workout.
  • Hex press boosts arm strength by engaging the triceps.

Variations of the Hex Press:

  • To focus on the upper chest, do the hex press on an inclined bench.
  • Hex press on a decline bench targets the lower chest.
  • Perform the hex press one-arm at a time to stabilize and isolate each chest side.

Incorporating the Hex Press into Your Routine:

Incorporate the hex press into your upper body workout to maximize its advantages. Adjust the weight to your fitness level and do 3-4 sets of 8-12 repetitions. Make sure you warm up and cool down properly to avoid injury and improve performance.

Integrating Hex Press for Overall Fitness:

Hex presses are good for chest growth, but they should be part of a well-rounded workout. Combine aerobic, lower body workouts, and flexibility training for a balanced, functional body.

Consultation with a Fitness Professional:

Before starting the hex press or any new workout, visit a fitness professional or doctor, especially if you have pre-existing injuries or health issues. They can tailor the hex press to your exercise goals and well-being.


The hex press is a unique chest and triceps workout that shows how fitness practices have evolved. By learning its history, benefits, appropriate form, and variants, anyone may use the hex press into their workouts to build strength and muscle. The hex press’s entire potential and fitness success depend on consistency, form, and a balanced fitness program, as with any exercise.