How To Do Dumbbell Hex Press Properly

The dumbbell hex press targets your pectoral muscles. This promotes strength gain and flexibility in your chest region.

You will require a pair of dumbbells and a bench to perform this exercise.

Preferably, use dumbbells that are hexagon- shaped since they press against each other easily and naturally, thus the title ‘hex’ press.

How to do the dumbbell hex press:

  • Start by positioning the bench so that it can be flat.
  • Sit on the bench then pick the two dumbbells and place them between your knees. Proceed to lie on your back and grasp the dumbbells in a neutral grip above your chest and press them together. Your arms should be fully extended and your knees should be bent at 90 degrees. This is your starting position. If you have company, they can help you to align the dumbbells above your chest.
  • In a slow and controlled motion, lower the weights by bending your elbows and bringing them towards your chest.
  • Press them up to the starting position. This marks a complete rep.
  • Repeat the procedure 10 times for 3 sets.

WHAT MUSCLES DOES DUMBBELL HEX PRESS WORK?

PECTORAL MUSCLES

The dumbbell hex press mainly focuses on building and toning your pectoral muscles.

Nevertheless, unlike other variations of bench press, the dumbbell hex press specifically aims at working your inner chest. Therefore, your chest area becomes more attractive and toned.

TRICEPS

The dumbbell hex press also engages and builds your triceps. Bringing the dumbbells together so that they are above your chest exerts an inward force in your arms.

This plays a significant role in growing and strengthening your arms.

SHOULDER MUSCLES

The exercise strengthens your shoulder muscles. Moreover, the grip technique is safer on the shoulders, hence promoting their growth and flexibility.

DUMBBELL HEX PRESS BENEFITS

BUILDS YOUR INNER CHEST

The exercise builds your inner chest through exerting pressure on it. Therefore, your chest muscles experience a lot of pushing power and tension.

This makes your chest to become bigger and stronger. Stronger pectorals improve your posture and promote upper body strength.

You are able to perform daily activities that involve holding, pushing, squeezing, or lifting with minimal strain. Besides, you are able to perform sports that involve upper body strength such as golf.

RELIEVES STRESS ON YOUR SHOULDERS

The dumbbell hex press relives tension on your shoulders. As you lift the dumbbells, your shoulder joints open up and become more stable. This also contributes to upper body strength.

PROMOTES GREATER TENSION ON YOUR TRICEPS

The action of lifting and lowering the dumbbells works your triceps through exerting pressure. This grows, tones, and strengthens your triceps.

Besides, their appearance improves, hence giving you the confidence to rock your muscle shirts.

LIMITS INJURIES COMPARED TO OTHER CHEST PRESS VARIATIONS

In most cases barbell chest press variations tend to hurt. The dumbbell hex press has an upper hand over other chest exercises since it is more comfortable.

This is because performing the exercise involves the use of a neutral grip, which is comfortable and safer to your shoulders.

PROMOTES BETTER BREATHING

The dumbbell hex press promotes better breathing. This is because the technique works your inner pectoral muscles, which are attached to your ribs.

Therefore, as you breathe, your ribs expand.

DUMBBELL HEX PRESS ALTERNATIVES

DUMBBELL CHEST PRESS

The dumbbell chest press is a great alternative to work your pectoral, triceps, and shoulder muscles.

You will also require a bench and a pair of dumbbells to perform this exercise.

How to do a dumbbell chest press:

  • Start by setting up the bench so that it can be flat. Lie on the bench while holding the dumbbells and ensure your feet are wide apart and firmly pressed on the floor. Hold the dumbbells using an overhand grip.
  • Extend your arms with the dumbbells and ensure that your palms are facing downwards. This is your starting position.
  • While engaging your core, lower the dumbbell to your chest. Tuck your elbows while performing this.
  • Pause for a few seconds then push the dumbbells to your starting position. This marks a complete rep.
  • Perform about 10 reps for 3 sets.

PUSH- UP

The push up is a great exercise to work your chest area. You do not require any equipment to perform this exercise.

You can use a yoga mat if you do not want to contact the ground directly. However, avoid performing this exercise if you have shoulder or back pain.

How to do the push-up:

  • Start by positioning yourself on all fours. Your face should face the floor. The distance between your hands should slightly wider than your shoulder- width. Your arms and legs should be strong.
  • Gently lower your body until it almost touches the mat. Engage your core
  • Push your body back up. This marks a complete rep.
  • Perform your desired reps.

DUMBBELL HEX PRESS MISTAKES TO AVOID

GOING TOO FAST

Performing the exercise too fast is counter- productive. It inhibits you from engaging the target muscles. You should perform the exercise in a slow and controlled motion.

This will enable the workout to exert pressure and tension, which will build your inner chest muscles and triceps.

USING TOO MUCH WEIGHT

Using heavy weights that are beyond your endurance level destroys the effectiveness of the exercise. This is because your arms are unable to lift the dumbbells above your chest.

In some instances, both arms might not balance. Ensure that you use weights that are in line with your fitness needs and gradually progress as your muscles become stronger.

BENDING YOUR WRIST

Avoid bending your wrist while carrying the dumbbells since it can cause injuries. Furthermore, it can prevent you from performing the exercise effectively.

Instead, maintain a neutral grip throughout the entire exercise.  

CONCLUSION

The dumbbell hex press is a great exercise to build your pectoral muscles compared to other chest exercises. Ensure that you get the right technique so that you can experience chest gains.

If you are a beginner, have someone to help you position the dumbbells as you lie on the bench. Besides, the individual can spot you if you experience difficulties in lifting the dumbbells. Ensure that you are consistent with this exercise to get maximum results.