Dumbbell Hex Press
Also known as: Hex Press (Dumbbell), Dumbbell Squeeze Press, Squeeze Press
Dumbbell Hex Press is a compound strength exercise using dumbbell that trains the chest.
StrengthDumbbellBeginnerCompoundPush
Primary muscles: Chest
Secondary muscles: Shoulders, Triceps
How to do it
- Lie on a flat bench holding two dumbbells over your chest, pressed together end to end along their sides.
- Squeeze the dumbbells hard into each other and keep that pressure for the whole set.
- Lower them together to the middle of your chest, keeping the elbows close to your sides.
- Press back up to straight arms while still squeezing the dumbbells together.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Dumbbell Hex Press from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Chest volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
