Hex Press
How to Do the Hex Press With Proper Form
Lie on a flat bench with one dumbbell in each hand and bring the dumbbells together above the center of your chest.
Turn the palms toward each other and press the dumbbells firmly together so the flat sides remain in contact.
Retract your shoulder blades and keep your wrists stacked over your forearms.
Lower both dumbbells together toward the center of your chest while maintaining constant inward pressure.
Stop at a comfortable depth without letting the shoulders roll forward or the dumbbells separate.
Press the dumbbells upward while continuing to squeeze them together until the elbows are extended.
Reset the squeeze at the top and repeat without allowing the dumbbells to drift apart.
Form Check & Technique
DO THIS (Technique Tips)
- Choose dumbbells you can keep firmly pressed together for the entire set
- Maintain inward pressure during both the lowering and pressing phases
- Use a neutral grip and keep the wrists stacked
- Lower only as far as you can control without the dumbbells separating
- Use flat-sided dumbbells when available for a more secure squeeze
AVOID THIS (Common Mistakes)
- Letting the dumbbells separate during the repetition
- Using so much weight that inward pressure cannot be maintained
- Flaring the elbows excessively
- Letting the wrists collapse backward
- Bouncing the dumbbells off the chest
- Overarching the lower back to move more weight
- Using unstable round dumbbells without controlling contact between them
About Hex Press
The hex press, also called the dumbbell squeeze press or crush press, is performed lying on a bench while pressing two dumbbells firmly together throughout the repetition. The pectoralis major performs both the pressing and inward-adduction work, while the triceps and anterior deltoids assist. The squeeze creates chest tension but does not isolate a separate inner-chest muscle.
Hex Press Muscles Worked
The pectoralis major contributes to both the pressing action and the inward squeezing force between the dumbbells.
- The triceps extend the elbows and the anterior deltoids assist the press.
- The constant adduction effort changes the feel of the movement without creating a separate inner-chest muscle target.
Sets & Reps Guidance
Technique / Learning
2-3 sets of 10-15 reps with light dumbbells while learning to maintain the squeeze.
Strength Focus
Use this mainly as an accessory; 3-4 sets of 6-10 reps is more practical than maximal low-rep loading.
Muscle Growth (Hypertrophy)
3-4 sets of 8-15 reps with continuous inward pressure and controlled range.
General training baseline. Need.fit automatically adjusts exact sets, reps, and working weight based on your individual fitness level, recovery, and progress over time.
Exercise Variations & Alternatives
svend press
Dumbbell Bench Press
Variation targeting Pectorals
machine chest press
floor press
Barbell Bench Press
Learn proper barbell bench press form, muscles worked, grip and bar-path cues, common mistakes, and practical sets and reps for strength or muscle.
Incline Barbell Bench Press
Learn proper incline barbell bench press form, muscles worked, bench-angle guidance, grip and bar-path cues, common mistakes, and sets and reps.
Why Squeeze the Dumbbells Together?
Pressing the dumbbells inward creates continuous horizontal-adduction force while you perform the bench press motion. That is the defining feature of the hex press.
Does the Hex Press Work the Inner Chest?
There is no anatomically separate inner-chest muscle. The inward squeeze emphasizes adduction and the shortened position of the pectoralis major, but it does not isolate a separate inner section.
Hex Press vs Dumbbell Bench Press
A standard dumbbell bench press allows the weights to separate and usually provides a larger chest stretch at the bottom. The hex press uses a narrow neutral grip and constant inward pressure, which changes the loading and often increases triceps involvement.
Hex Press vs Svend Press
The hex press is performed lying on a bench with dumbbells squeezed together while pressing vertically. The Svend press is traditionally performed standing with one or two plates squeezed between the palms and pressed forward.
Do You Need Hex-Shaped Dumbbells?
No, but flat-sided hex dumbbells are easier to keep in contact. Round dumbbells can slip or roll against each other, so use a secure setup and a manageable load.
Sources & References
- [1]
- [2]
- [3]American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews — PubMed (PMID 41843416)View Source