{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Hex Press",
      "kind": "common"
    },
    {
      "text": "Dumbbell Squeeze Press",
      "kind": "common"
    },
    {
      "text": "Squeeze Press",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "pectoralis-major-sternal",
        "role": "prime-mover"
      },
      {
        "muscle": "triceps-brachii",
        "role": "prime-mover"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "synergist"
      },
      {
        "muscle": "pectoralis-major-clavicular",
        "role": "synergist"
      },
      {
        "muscle": "serratus-anterior",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "flexion",
          "horizontal-adduction"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "extension"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "retraction",
          "depression"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "hypertrophy",
      "strength"
    ],
    "movement_patterns": [
      "horizontal-push"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "sagittal",
      "transverse"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "required": [
      [
        "dumbbell"
      ],
      [
        "bench",
        "adjustable-bench"
      ]
    ]
  },
  "external_ids": {
    "wger": "1353"
  },
  "id": "oec:dumbbell-hex-press",
  "instructions": {
    "setup": [
      "Sit on the end of a flat bench with a pair of dumbbells resting upright on your thighs.",
      "Lie back onto the bench, bringing the dumbbells to your chest with a neutral grip.",
      "Plant your feet firmly on the floor and retract your shoulder blades into the bench.",
      "Press the flat inner surfaces of the dumbbells tightly against each other directly over your chest."
    ],
    "steps": [
      "Maintain active inward pressure squeezing the dumbbells together as you lower them toward your sternum.",
      "Pause lightly as the dumbbells make contact with your lower chest, keeping constant tension.",
      "Press the weights vertically back to the starting lockout position while forcefully squeezing them inward throughout the entire ascent."
    ],
    "breathing": "Inhale deeply as you lower the dumbbells to your chest, and exhale forcefully as you press upward to lockout.",
    "cues": [
      "Crush the dumbbells together.",
      "Keep elbows tucked slightly.",
      "Constant inward pressure."
    ],
    "common_faults": [
      {
        "fault": "Letting the dumbbells separate during the lift.",
        "correction": "Actively squeeze the dumbbells together with equal inward force at all points of the movement."
      },
      {
        "fault": "Flaring the elbows out excessively wide.",
        "correction": "Keep the elbows tucked at roughly a 30 to 45 degree angle relative to your torso."
      },
      {
        "fault": "Bouncing the weights off the sternum.",
        "correction": "Control the eccentric phase and touch the chest gently before pressing back up."
      }
    ],
    "safety": {
      "precautions": [
        "Hexagonal dumbbells are strongly preferred; rounded dumbbells can slip and pinch your fingers if squeezed unevenly."
      ],
      "spotter": "recommended"
    }
  },
  "measurement": {
    "load": {
      "convention": "per-implement",
      "implements": 2,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe",
          "tempo"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Dumbbell Hex Press",
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Dumbbell Hex Press",
        "url": "https://wger.de/en/exercise/1353/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Anastasious"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:dumbbell-bench-press"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-close-grip-bench-press"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral",
      "width": "narrow"
    },
    "position": "supine",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A dumbbell bench press variation where two dumbbells are pressed firmly together throughout the entire range of motion to maximize adduction and chest contraction."
}