Smith Hex Press

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.

Muscle Group

Equipment Required

Smith Hex Press Instructions

  1. Start by lying on your back on a bench with your feet flat on the ground and your knees bent.
  2. Grasp the barbell with an overhand grip, hands shoulder-width apart.
  3. Lower the barbell to your chest, keeping your elbows close to your body.
  4. Press the barbell up towards the ceiling, extending your arms fully.
  5. Lower the barbell back down to your chest and repeat for desired number of reps.

Smith Hex Press Form & Visual

Smith Hex Press

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