Smith Hex Press
Description
The Smith hex press is an inner-chest focused press variation where you press the bar on a Smith machine with hands held very close together (like the dumbbell hex press but with a bar). The narrow grip and active inner-squeeze pressure create constant inner-chest tension throughout the press.
Equipment Required
Smith Hex Press Instructions
- Set up a flat bench under the Smith machine bar. Lie back on the bench with the bar over your chest.
- Grip the bar with both hands very close together — about 6 inches apart, almost touching.
- Unrack the bar by twisting it. Hold it above your chest with arms extended.
- Brace your core. Press your hands actively toward each other against the bar.
- Lower the bar slowly to your chest, maintaining the inner squeeze.
- Press the bar back up to lockout, continuing to squeeze your hands together.
- Squeeze your chest hard at the top.
- Use moderate weight. Aim for higher reps focused on the squeeze.
Smith Hex Press Form & Visual
Smith Hex Press Benefits
- Targets the inner chest specifically
- Smith machine eliminates balance demand
- Active inner-squeeze creates constant chest tension
- Builds chest separation
- Easier on the shoulders
- Useful chest finisher
Smith Hex Press Muscles Worked
- Pectoralis major (especially inner fibers)
- Triceps brachii (heavy involvement from close grip)
- Anterior deltoid
- Serratus anterior
Smith Hex Press Variations & Alternatives
- Dumbbell Hex Press
- Dumbbell Svend Press
- Smith Close-Grip Bench Press
- Diamond Push-Up
- Plate Pinch Press
