Dumbbell Hex Press

Dumbbell Hex Press is a beginner compound push using dumbbell, bench. It loads Chest.

Why this lift

The Dumbbell Hex Press is a beginner compound push lift. It primarily loads Chest. Triceps, Shoulders help. You need dumbbell, bench. Most programs place it near the start of a session, while you are fresh.

Chest work in a program is mostly presses and flies. The bar path and elbow angle matter more than grinding extra kilos with a bounced rep. If you are new to the gym, learn it with a light load and keep it.

Muscles worked

• Primary: Chest
• Secondary: Triceps, Shoulders

Setup

• Set dumbbell, bench. Shoulder blades packed, wrists stacked, feet planted.

How to do it

1. Lower under control, then press. Keep Chest as the prime movers.
2. Lock out without shrugging the shoulders into the ears.

Coaching cues

• Elbows under the load.
• Press yourself away from the weight.

Common mistakes

• Flaring and losing the lats. Tuck slightly and stay packed.
• Bouncing the bottom. Own the pause, then press.

How to program it

Treat the Dumbbell Hex Press as a main lift: 3–5 working sets, add load or a rep when the last set still looks like the first. Leave isolation work for after.

If the Dumbbell Hex Press does not agree with you, Assisted Dip trains Chest with a different setup.

Related lifts

• Assisted Dip Chest
• Barbell Bench Press Chest
• Barbell Guillotine Press Chest
• Barbell Larsen Press Chest
• Cable Chest Press Chest
• Cable Crossover Chest

FAQ

What muscles does the Dumbbell Hex Press work?

The Dumbbell Hex Press works Chest (primary), Triceps, Shoulders (secondary).

What equipment do I need for the Dumbbell Hex Press?

You need dumbbell, bench.

Is the Dumbbell Hex Press suitable for beginners?

Yes. The Dumbbell Hex Press is marked beginner in this catalog. Start lighter than you think and film one set from the side.