Smith Hex Press
This exercise involves pressing dumbbells or kettlebells overhead while in a hexagonal stance, with the feet slightly wider than shoulder-width apart and toes pointed outwards. It primarily targets the shoulders, triceps, and chest muscles.
Smith Hex Press Instructions
- Start by lying on your back on a bench with your feet flat on the ground and your knees bent.
- Grasp the barbell with an overhand grip, hands shoulder-width apart.
- Lower the barbell to your chest, keeping your elbows close to your body.
- Press the barbell up towards the ceiling, extending your arms fully.
- Lower the barbell back down to your chest and repeat for desired number of reps.
Smith Hex Press Form & Visual
Smith Hex Press Benefits
- Targets the chest, shoulders, and triceps
- Allows for a greater range of motion compared to traditional bench press
- Provides stability and support for the lifter
- Can be used to correct muscle imbalances
- Can be modified for different fitness levels and goals
Smith Hex Press Muscles Worked
- Pectoralis major (chest)
- Anterior deltoids (front of shoulders)
- Triceps brachii (back of upper arms)
Smith Hex Press Variations & Alternatives
- Smith Hex Press
- Hex Bar Shoulder Press
- Smith Machine Shoulder Press
- Hex Bar Overhead Press
- Smith Machine Overhead Press