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
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Smith Hex Press
Smith Wide Grip Bench Press
Chest · Pectoralis Major Sternal Head · Smith machine
Smith Incline Bench Press
Chest · Pectoralis Major Clavicular Head · Smith machine
Smith Decline Bench Press
Chest · Pectoralis Major Sternal Head · Smith machine
Smith Bench Press
Chest · Pectoralis Major Clavicular Head · Smith machine
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.
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How to do Smith Hex Press
- 01Setup
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.
- 02Setup
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.
- 03Setup
Unlock the bar from the safety catches and position it directly over your upper chest with your elbows slightly bent.
- 04
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.
- 05
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.
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Get Ellim — FreeQuestions
What muscles does Smith Hex Press work?
Smith Hex Press primarily targets Pectoralis Major Sternal Head. Secondary muscles include Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii.
Is Smith Hex Press good for beginners?
Smith Hex Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Smith Hex Press?
You need Smith machine to perform Smith Hex Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Smith Hex Press?
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.
What are common mistakes when doing Smith Hex Press?
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.
Related exercises
Smith Wide Grip Decline Bench Press
Chest · Pectoralis Major Sternal Head · Smith machine
Machine Inner Chest Press
Chest · Pectoralis Major Sternal Head · Leverage machine
Lever Chest Press
Chest · Pectoralis Major Sternal Head · Leverage machine
Lever Decline Chest Press
Chest · Pectoralis Major Sternal Head · Leverage machine
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
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Free · iPhone only · Available on the App Store