Smith Hex Press Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Smith machine
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Pectoralis Major Clavicular Head, Deltoid Anterior, Triceps Brachii, Deltoids, Triceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Hex Press
Visualised Target Muscle Groups
Front
Back
How to: Smith Hex Press
- Set the Smith machine bar to a comfortable height.
- Lie on a flat bench with your back supported and hold the bar with a neutral grip.
- Lower the bar until your elbows are at a 90-degree angle.
- Press the bar back up to the starting position while engaging your chest.
Common Mistakes
- Arching the back during the lift.
- Using excessive weight leading to improper form.
- Not engaging the core throughout the exercise.
Modifications
- Use lighter weights to maintain form.
- Perform with a neutral grip if wrist discomfort arises.
Tips
- Keep your feet flat on the ground.
- Ensure the back is straight and pressed against the bench.
- Move the bar in a controlled manner to engage the chest fully.
Smith Hex Press Alternatives
Tags
chest
strength
triceps
deltoids
pectoralis
intermediate
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