The hex press might just be the hidden gem of chest exercises. While moves like the classic barbell bench press tend to steal the spotlight, the hex press focuses on something a little different — targeting your inner chest to help enhance definition, symmetry, and overall upper body aesthetics.

So, What Is the Hex Press?

The hex press is a variation of the dumbbell bench press, but with a twist (literally!). Instead of keeping the dumbbells apart, you press them together throughout the entire movement. This creates a hexagonal shape — hence the name.

That constant pressure between the dumbbells fires up the inner chest muscles, helping you build not just strength, but more shape and control, too.

Muscles It Works

The hex press activates a bunch of upper body muscles, but it really shines when it comes to hitting the inner chest.

Main muscles targeted:

Pectoralis major (especially the inner part)
Pectoralis minor

Also gets involved:

Front delts (anterior deltoids)
Triceps
Shoulder stabilizers

Why Add the Hex Press to Your Routine?

1. Build Strength You Can See

Like any good press, the hex press helps build upper body strength — especially through the chest, shoulders, and arms. Because you’re using dumbbells, you also get the added benefit of a bigger range of motion and more joint stabilization.

2. Sculpt That Inner Chest

Let’s face it, the inner chest is tricky to develop. The hex press stands out because it keeps constant tension in this area by pressing the dumbbells together. That means better muscle engagement and more visible definition over time.

3. Boost Body Composition

More muscle doesn’t just look good — it helps you burn more calories at rest. Every pound of muscle can increase your resting metabolism by around 6–10 calories per day. So including moves like the hex press can help with fat loss and overall body recomposition.

How to Do the Hex Press — Step by Step

Want to get the most out of the hex press and avoid injury? Here’s how to do it right:

1. Get Set

Lie on a flat bench with a pair of dumbbells. Hex-shaped ones are ideal for grip, but not required.

2. Ground Yourself

Keep your feet flat on the floor and engage your core. Stability is key.

3. Squeeze 'Em Together

Hold the dumbbells over your chest and press them together. You’ll keep them touching the whole time.

4. Lower with Control

Breathe in as you slowly lower the weights toward your lower chest — still pressing them together.

5. Power Back Up

Gently touch your chest, then exhale and push the dumbbells back up. Stay controlled and keep that squeeze!

Final Thoughts

If you’re looking to break through a plateau, target your inner chest, or just mix up your chest routine, the hex press is a smart move. It’s effective, simple, and delivers real results — both in strength and aesthetics.

Give it a shot on your next chest day — your muscles will thank you!