Smith Hex Press
Target your inner chest and triceps with the Smith Hex Press. This unique Smith machine exercise emphasizes pectoral adduction for a sculpted, powerful
Description
Smith Hex Press is a compound exercise that targets the chest, especially the upper pecs, and the triceps. The exercise is performed on a Smith machine.
How to Do Smith Hex Press
- 1Setup
Set a flat or slight incline bench under the Smith machine bar. Lie on the bench with your eyes directly under the bar and your feet flat on the floor.
- 2Setup
Grasp the bar with a neutral grip, hands together, pressing your palms and fingers firmly against each other, with thumbs wrapped securely around the bar.
- 3Setup
Unlock the bar from the safety catches and position it directly over your upper chest with your elbows slightly bent.
- 4
Inhale as you slowly lower the bar towards your lower sternum or upper abdomen, maintaining constant contact between your palms and keeping your elbows tucked close to your body.
- 5
Exhale forcefully as you press the bar straight up, squeezing your pecs together at the top of the movement, focusing on inner chest contraction without fully locking your elbows.
Tips
- Actively squeeze your palms together throughout the entire range of motion to maximize tension and engagement in the inner pectoral muscles.
- Ensure your elbows remain tucked close to your torso during both the eccentric and concentric phases to effectively target the triceps and inner chest.
- Control the negative (lowering) phase slowly and deliberately, feeling the stretch in your chest, before initiating the press to maintain constant muscle tension.
Common Mistakes
- ×Flaring elbows out reduces inner chest activation; keep elbows tucked close to your body to properly target the pecs and triceps.
- ×Letting palms separate during the press diminishes the hex press benefit; ensure your hands remain pressed firmly together throughout the entire movement.
- ×Bouncing the bar off your chest uses momentum instead of muscle; control the eccentric phase and pause briefly before pressing up to maintain tension.
Variations
Smith Wide Grip Bench Press
Perform a Smith wide grip bench press to effectively target your chest. This variation stabilizes the bar, allowing you to focus on pectoral engagement
Smith Incline Bench Press
Target your upper chest effectively with the Smith Incline Bench Press. This exercise uses a fixed bar path for enhanced stability and control, allowing
Smith Decline Bench Press
Perform the Smith Decline Bench Press to effectively target your lower chest muscles for enhanced pectoral development.
Smith Bench Press
Perform the Smith Bench Press to build chest, shoulder, and triceps strength with enhanced stability.
Related Exercises
Smith Wide Grip Decline Bench Press
Target your lower chest effectively with the Smith Wide Grip Decline Bench Press. This exercise emphasizes the sternal head of the pectoralis major for
Machine Inner Chest Press
Target your inner chest with the Machine Inner Chest Press. This exercise effectively isolates the sternal head of the pectoralis major for a sculpted,
Lever Chest Press
Lever Chest Press: Effectively build a strong, defined chest with this machine-based exercise. Focus on controlled movements to maximize muscle engagement.
Lever Decline Chest Press
Strengthen your lower chest with the Lever Decline Chest Press. This exercise targets the pectoralis major's sternal head, building definition and power
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
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