Hex Press

Chest, Front Delts, TricepsTwo Dumbbells, Flat Bench

Pressing dumbbells pressed together throughout the movement shifts the focus to your inner chest and triceps. This setup also reduces excess stress on your shoulder joints.

How to do it

1Lie flat on a bench, pressing the dumbbells firmly against each other over the center of your chest.

2Pull your shoulder blades down, keep a slight arch in your upper back, and plant your feet flat on the floor.

3Smoothly lower the dumbbells to your mid-chest while continuously squeezing them together.

4Exhale and press the dumbbells straight up by driving through your chest and triceps.

5At the top, keep the dumbbells pressed together and maintain full control of your elbow position.

Common mistakes

Easing off the squeeze between the dumbbells — removes target tension from the inner chest.

Lifting your feet or glutes off the bench — ruins stability and compromises safety.

Dropping the weight too fast — robs muscles of static-dynamic tension and raises injury risk.

Breathing

Inhale as you lower the dumbbells to your chest. Exhale as you press the weight back up.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.