The hex press is without a doubt one of the most effective exercises when it comes to building and strengthening your inner chest. Despite that, it is very underutilized or you can even say it’s underrated. Do you know how to do hex press the right way? It is important that you do it because doing it wrong might result in an injury. Don’t worry if you are having trouble with it. This article will teach you everything you need to know about the exercise and how to master it.

What is the hex press?

To do it, you need to lie flat on a bench with your feet planted on the ground. Then you grab two dumbbells, would be better if you have hex bells. Next, bring the dumbbells together on top of your chest with your palms facing in. Next, you raise the dumbbells up to arm’s length and that is it, you’ve done a hex bell.

You can see that compared to the usual dumbbell bench press, the hex press is a bit more challenging because of the position of your hands. The first time you do it won’t be perfect. But just keep practicing and you’re surely getting the right rhythm for it.

Here are some steps on how you can improve your hex press routine

Start light and work your way up

hex press
Photo by VD Photography on Unsplash

Remember, there is nothing wrong with using light weights when working out. If you have the muscles and strength to do so, then you can start with heavy or slightly heavy dumbbells. But, if you don’t have enough strength then you need to start small. Starting heavy might be a problem for you and can even lead to an injury. Make sure to familiarize yourself with the right movement when doing a hex press using lighter bells. When you start to get into it, then up yourself a couple of kilos.

Take your time

When doing hex presses, don’t rush yourself into finishing sets. Going at it with too much speed will give you very minimal results. Take it slow, feel the weight as you exert the force while lifting. Practice your breathing when doing this exercise.

Improve your grip strength

Grip strength is very important when doing a hex press and every other weightlifting exercise. Ask for help from experienced trainers or bodybuilders on how to improve your grip strength.

Familiarize your elbows with the hex press movement

When doing a hex press, your elbows are in a chicken-wing-like position when the bells are down. Getting your elbows familiar with the exercise movement is key to mastering the hex press. You need force coming from your feet and your elbows.

If you are still having trouble doing a hex press, then you might consider asking for help from professional trainers. Hex press is an awesome workout routine but there are other weightlifting exercises out there and it would be good for you to learn more.

Another important reminder, make sure that you are wearing the right articles of clothing when working out. Use lifting gloves and lifting straps. When it comes to lifting straps, make sure to buy a quality option because it will really help you out when lifting.

If you are just starting with weightlifting, make sure to learn as much as you can. Research online, and watch videos, and the best way to learn is to ask people who have a lot of experience when it comes to weightlifting. Don’t be shy to ask people in the gym, it is common for gym goers to help each other out.