Smith Hex Press

Muscles worked

Setup

1. Position a flat bench centered under the Smith machine bar.
2. Lie flat on the bench so the bar is aligned directly over your mid-to-lower chest.
3. Grip the bar with a narrow overhand grip, hands spaced roughly 4-6 inches apart.
4. Retract your shoulder blades into the bench and plant your feet firmly on the floor.

How to do it

1. Inhale and slowly lower the bar toward your sternum, keeping your elbows tucked close to your ribcage.
2. Lower the bar until it is just above your chest, maintaining a controlled 2-3 second eccentric tempo.
3. Exhale and press the bar back to the starting position by driving through your palms and squeezing your chest together.
4. Stop just short of full elbow lockout at the top to keep maximum tension on the target muscles.

Form checklist

• Keep your elbows tucked at a 30-45 degree angle; do not let them flare out to the sides.
• Ensure your wrists remain neutral and do not bend backward under the weight.
• Maintain a slight natural arch in your lower back while keeping your glutes on the bench.
• Focus on the 'squeeze' in the center of your chest throughout the entire range of motion.

Pro tips

• Imagine you are trying to slide your hands toward each other on the bar to maximize horizontal adduction and inner chest recruitment.
• Pause for one second at the top of the movement to emphasize the peak contraction of the pectorals.

Make it harder

• Implement a '1.5 rep' style: lower to the chest, press halfway up, lower back to the chest, then press to the top.
• Add a 3-second isometric pause at the bottom of each rep to eliminate elastic momentum.

Frequently asked

What muscles does the smith hex press work?

The smith hex press primarily targets the pectorals, and also works the abs, deltoids, serratus anterior, and triceps as secondary muscles.

What equipment do you need for the smith hex press?

The smith hex press uses smith machine.

Is the smith hex press good for beginners?

The smith hex press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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