Hex Press (Dumbbell)
The Dumbbell Hex Press is a chest variation where you press two dumbbells together firmly throughout the movement to maximize muscle tension. This neutral-grip exercise targets the inner chest and triceps while reducing shoulder stress compared to wide-grip pressing.
Because the Hex Press relies on constant isometric tension (the 'squeeze') rather than just moving weight from point A to point B, it is easy to lose effectiveness as fatigue sets in. Our AI analyzes your RPE and load data to detect when intensity drops, adjusting upcoming sets to ensure you maintain the critical chest contraction without compensating. By cross-referencing your recovery data and daily readiness, the app helps you program this accessory lift at the right volume to stimulate growth without overtraining your triceps or anterior delts.
Form Cues
- Squeeze the dumbbells together as hard as possible throughout the entire set
- Keep your elbows tucked close to your ribcage as you lower the weight
- Control the descent slowly, aiming for a 2-3 second negative
- Flex your chest hard at the top of the movement
- Don't let the dumbbells separate even slightly during the press
- Don't flare your elbows out wide away from your body
- Don't bounce the weights off your chest at the bottom
- Don't arch your lower back excessively to push the weight
Common Mistakes
- Separating the dumbbells
- Flaring elbows wide
- Using momentum instead of tension
- Lifting too heavy to maintain the squeeze
Muscles Worked
This exercise primarily targets the sternal head of the pectoralis major (middle chest) by forcing strong adduction as you press. It also heavily recruits the triceps and anterior deltoids due to the neutral grip and tight elbow positioning. The constant inward pressure creates a unique tension profile that differs from standard pressing variations.
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