What is the main benefit of the Hex Press vs. a Standard Press?

The Hex Press emphasizes the inner chest and triceps by using isometric tension. Because the weights are pressed together, it also keeps the shoulders in a more neutral, joint-friendly position.

Can I perform this exercise on an incline bench?

Yes, performing the Hex Press on an incline will shift the focus more toward the upper clavicular head of the pectorals while still providing the same inner-chest engagement.

How heavy should I go with this movement?

It is generally better to use slightly lighter weights than your standard bench press. The focus is on active tension and the squeeze rather than moving maximum poundage.

Dumbbell Hex Press Guide: Build a Stronger Inner Chest

Master the Dumbbell Hex Press with our expert guide. Learn the proper technique to increase chest tension and reduce shoulder pain during your bench routine.

How to Perform

Sit on a flat bench holding a dumbbell in each hand, resting them on your thighs.
Lie back on the bench and bring the dumbbells together over your chest so the flat sides are touching.
Press the dumbbells firmly against each other to create constant isometric tension throughout the set.
Lower the weights slowly toward the center of your chest while maintaining the inward pressure.
Stop when the dumbbells lightly touch your sternum, then push them back to the starting position.
Lock your elbows briefly at the top of the movement while squeezing your pectoral muscles.

Common Mistakes

Allowing the dumbbells to drift apart during the ascent or descent.
Flaring the elbows too wide, which shifts tension from the chest to the shoulders.
Bouncing the dumbbells off the chest rather than using a controlled tempo.
Arching the lower back excessively off the bench.

Muscles Worked

Primary movers

Chest

Stabilizers

Triceps
Anterior Deltoids
Serratus Anterior

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Chest · Strength