Dumbbell Hex Press

oec:dumbbell-hex-press

A dumbbell bench press variation where two dumbbells are pressed firmly together throughout the entire range of motion to maximize adduction and chest contraction.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Hex Press, Dumbbell Squeeze Press, Squeeze Press

How to do it

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.

Movement

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

Letting the dumbbells separate during the lift.: Actively squeeze the dumbbells together with equal inward force at all points of the movement.
Flaring the elbows out excessively wide.: Keep the elbows tucked at roughly a 30 to 45 degree angle relative to your torso.
Bouncing the weights off the sternum.: Control the eccentric phase and touch the chest gently before pressing back up.

Safety

Hexagonal dumbbells are strongly preferred; rounded dumbbells can slip and pinch your fingers if squeezed unevenly.

Muscles

Pectoralis major, sternal head prime mover
Triceps brachii prime mover
Front deltoid synergist
Pectoralis major, clavicular head synergist
Serratus anterior stabilizer

Joints

Shoulder: Flexion, Horizontal adduction
Elbow: Extension
Shoulder blade: Retraction, Depression

Details

Movement: Horizontal push
Modality: Hypertrophy, Strength
Mechanics: compound
Force: push
Laterality: bilateral
Kinetic chain: open
Level: intermediate
Equipment: Dumbbell; Flat bench or Adjustable bench
Record: Repetitions and Load
Load: external, per implement

variation of Dumbbell Bench Press
substitute for Dumbbell Close-Grip Bench Press

Sources

wger: Dumbbell Hex Press, by Anastasious (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

dumbbell-hex-press.json