Dumbbell Hex Press

How to Perform the Dumbbell Hex Press

Lie flat on a bench holding two hex-shaped dumbbells directly over your chest with a neutral (palms facing each other) grip.
Press the flat sides of the dumbbells firmly together so they maintain contact throughout the movement.
Lower the dumbbells to your chest while keeping them pressed tightly together, allowing your elbows to flare naturally.
Touch the dumbbells to your mid-chest region.
Press the dumbbells back up to full arm extension while maintaining the inward squeezing force.
Squeeze your chest hard at the top of the movement before beginning the next rep.

Allowing the dumbbells to separate during the movement

Actively squeeze the dumbbells together throughout every rep to maintain the inner chest emphasis.

Using round dumbbells that roll

Use hex or square-sided dumbbells that can be pressed flat against each other.

Pressing too fast and losing the squeeze

Use a controlled tempo to maintain constant inward pressure for maximum chest activation.

●Focus on squeezing the dumbbells together as hard as possible throughout the entire range of motion.
●This exercise is particularly effective for developing the inner chest and mind-muscle connection.
●Works well as a finishing exercise after heavier pressing movements.

Strength

4-5 sets of 3-5 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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