Smith-Machine Hex Press
Isolate your chest with the Smith-Machine Hex Press! Focus on squeezing for maximum muscle contraction, and feel the burn.
The Smith-Machine Hex Press is a compound exercise that mainly works the chest, with help from the shoulders and triceps. You'll need: barbell or smith machine or weight plates or exercise bench.
Required Equipment
Smith-Machine Hex Press Muscles Worked
Primary
Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Smith-Machine Hex Press Variations and Alternatives
How to do the Smith-Machine Hex Press
Adjust a flat bench: so that when you lie down, the Smith machine barbell is in line with the lower part of your chest.
Lie on the bench with your feet flat on the floor for stability.
Grip the Smith machine barbell with hands slightly wider than shoulder-width apart, keeping your elbows at about a 45-degree angle to your body.
Unrack the bar by rotating the bar to disengage the hooks and lower it with control to your lower chest. The bar should have an even trajectory towards the center of your chest.
Press the bar upwards by extending your arms, focusing on bringing your hands together as if trying to make the ends of the bar touch together. This action intensifies the contraction in the chest muscles but does not actually move the fixed bar path.
Fully extend your arms without locking out your elbows at the top of the movement, squeezing your chest muscles tightly.
Lower the bar back to the starting position in a controlled manner and repeat for the desired number of repetitions.
After the final rep, rotate the barbell so the hooks reengage and safely rack the weight.
When performing the Smith Hex Press, ensure that you maintain proper form to target the chest muscles effectively and reduce the risk of injury. Start with a lighter weight and increase gradually as you become more comfortable with the movement.
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Smith-Machine Hex Press FAQs
What muscles does the Smith-Machine Hex Press work?
The Smith-Machine Hex Press mainly works the chest, with help from the shoulders and triceps. The main muscles are the pectoralis major.
What equipment do you need for the Smith-Machine Hex Press?
Barbell or smith machine or weight plates or exercise bench.
Is the Smith-Machine Hex Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Smith-Machine Hex Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Smith-Machine Hex Press variations and alternatives?
Similar exercises include the Smith-Machine Pushup, Smith-Machine Decline Pause Bench Press, Smith-Machine Behind-Neck Press and Smith-Machine Decline Close-Grip Bench Press.
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