Smith Hex Press

Description

How to Do Smith Hex Press

1. 1
   Setup

   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.

2. 2
   Setup

   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.

3. 3
   Setup

   Unlock the bar from the safety catches and position it directly over your upper chest with your elbows slightly bent.

4. 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. 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.