Tag: Incline Hex Press
Incline Hex Press Exercise Guide: How To, Benefits, Muscles Worked, and Variations
Nothing says ‘ripped’ better than a striated chest. The problem is that most folks limit their chest workouts to the bench press, dumbbell press, and machine press, and although these exercises are great for building chest size and strength, they aren’t the best to improve your inner pecs.
The dumbbell fly is the most popular free-weight exercise for improving inner chest conditioning. However, it is far from perfect. Most exercisers can only lift half on this exercise of what they can on the dumbbell press. Try to push the envelope on the dumbbell fly, and you’ll feel more tension in your shoulder rotator cuffs and biceps than your pecs.
The dumbbell hex press is the perfect fix to this problem. This exercise requires you to press two dumbbells into each other while holding them over your chest using a neutral (palms facing each other) grip. Since this exercise requires you to squeeze two dumbbells together, it is also known as the “squeeze press.”
The upper chest is a lagging muscle group for most people. Even when lifters succeed in building half-decent upper pecs, their upper inner chest definition is non-existent. The incline hex press fixes this!
The incline hex press promotes a better mind-muscle connection with your pecs as you’ll actively press the dumbbells into each other, leading to a sick muscle pump. The blood carries oxygen and nutrients to the working muscles, boosting hypertrophy.
In this article, we go over everything you need to know about the incline hex press, including its benefits, most common mistakes, muscles worked, and the best variations and alternatives for adding variety to your workouts.
What is an Incline Hex Press?
The incline hex press is a dumbbell press variation that focuses on the upper-inner pecs, which is an underdeveloped muscle group for a majority of lifters. You perform this lift on an incline bench set at a 45-degree angle with the floor.
The hex press got its name from the hexagonal dumbbells that are used to perform this exercise. You could also perform the incline hex press with round plate dumbbells; it can, however, increase your triceps engagement as you’ll constantly have to balance the weights throughout the range of motion.
Since the hexagonal dumbbells have flat sides, they stay in place while you’re squeezing the two dumbbells together. Pressing two round dumbbells into each other can result in the dumbbells slipping.
The incline squeeze press might look finicky, but it will set your inner pecs on fire. Unlike the conventional dumbbell press exercises that limit the pectoral muscle contraction to the top of the movement, the incline hex press keeps your muscles under constant tension throughout the range of motion.
Muscles Worked During Incline Hex Press
The incline hex press works the following muscles:
Chest
The incline hex press primarily works your pectoral muscles. The exercise setup and your hand placement will emphasize your upper-inner chest. You must follow a full range of motion for optimal pec stimulation.
Shoulders
Incline chest press exercises result in anterior deltoid engagement. If you feel greater tension in your front delts than your upper-inner pecs, lower the incline of the bench and slow down your rep tempo.
Triceps
All pressing movements involve the triceps; the incline hex press is no different. Avoid locking out your elbows at the top of the movement to limit your triceps engagement.
Benefits of Incline Hex Press
Adding the incline hex press to your training regimen entails the following benefits:
Build Muscle Mass and Strength
Doing the incline hex press regularly will help develop your upper chest and improve your physique aesthetics. Research has shown that performing 3-4 sets and 8-12 reps of an exercise using an appropriate weight is optimal for inducing hypertrophy. [1]
Keeps the Chest Under Constant Contraction
The incline hex press requires squeezing the dumbbells together throughout the range of motion. Actively pressing the dumbbells together keeps your inner pectoral muscles engaged for the duration of the exercise, resulting in sick muscle pumps. It is also more optimal for inducing muscle tissue growth than exercises where you can only contract your muscles once throughout the ROM.
Boosts Mind-Muscle Connection
Since you are actively squeezing the dumbbells during this exercise, it helps achieve a better mind-muscle connection, delivering better muscle pumps. Furthermore, this enhanced mind-muscle connection will also carry over to other exercises.
Your Elbows are Less Likely to Flare
Many lifters tend to flare their elbows during conventional chest press exercises, such as the barbell bench press and dumbbell bench press. Not only does flaring your elbows remove tension from your chest, but it also overexerts your shoulder rotator cuffs, increasing your odds of injury. Because you’ll be pressing the dumbbells against each other in the incline hex press, your elbows will automatically pull into your sides, allowing better pectoral engagement.
How To Do Incline Hex Press
This is how to perform the incline hex press with the correct form:
Steps:
Set the upper pad of an incline bench at a 45-degree angle with the floor.
Lie supine on the bench with your feet flat on the floor while holding a dumbbell in each hand with a neutral (palms facing each other) grip.
Maintain the natural curvature of your spine, as it will help in better upper pec stimulation.
Hold the dumbbells over your chest and press them into each other.
While pressing the dumbbells into each other, extend your elbows and raise the dumbbells toward the ceiling.
Your arms should be perpendicular to the floor at the top of the movement.
Pause and contract your pecs at the top.
Slowly return to the start position.
Repeat for recommended reps.
Incline Hex Press Tips:
Keep your core braced throughout the exercise. It will improve your balance and stability.
Avoid locking out your elbows at the top, as it will remove the tension from your pecs and put it on your elbows and shoulders.
There should be enough distance between your lower back and the bench for your hand to pass through. This ensures that your chest is raised, resulting in better pectoral engagement.
Keep your chin tucked in throughout the exercise. It will help contract your pecs.
Squeeze the dumbbells as hard as possible throughout the range of motion to get the most out of this exercise and achieve a nasty inner chest pump.
This exercise is as much about pressing the dumbbells into each other as it is about performing the dumbbell press movement.
In This Exercise:
Target Muscle Group: Chest
Secondary Muscle Groups: Shoulders and Triceps
Type: Strength
Mechanics: Compound
Equipment: Dumbbells
Difficulty: Beginner
Best Rep Range:
Hypertrophy: 8-12
Strength: 1-5
Common Mistakes While Performing Incline Hex Press
Avoid these lapses to reduce your risk of injury and make the most of the incline hex press:
Not Squeezing the Dumbbells
Due to being accustomed to the conventional pressing exercises, many lifters tend to focus more on the pressing movement rather than pressing the dumbbells into each other during the incline hex press, resulting in inadequate inner pec engagement.
Pressing at an Angle
Some exercisers push the weights up and in front of their chest during the concentric (upward) motion of the incline chest press. It is more evident in lifters whose shoulders overpower their chest. Pressing the dumbbells at an angle results in greater anterior delt engagement. You must make sure that the dumbbells move vertically throughout the exercise.
Going Too Heavy Too Soon
Lifting too heavy on the incline hex press will limit your range of motion and your ability to squeeze the dumbbells together. You must focus on nailing your exercise form to get the best bang for your buck in this exercise.
Variations and Alternatives of Incline Hex Press
Add the following incline hex press variations and alternatives to your training regimen to build a barrel chest:
Medicine Ball Incline Hex Press
The medicine ball incline hex press involves holding a medicine ball between the dumbbells. This variation allows you to maintain parallel forearms throughout the range of motion, reducing the strain on your shoulder rotator cuffs.
Steps:
Set the back of an incline bench at a 45-degree angle with the floor.
Sit on the bench while holding a dumbbell in each hand using a neutral grip and a medicine ball on your lap.
Squeeze the ball between the dumbbells, lie on the bench, and bring the ball and dumbbells over your chest.
While maintaining the natural curvature of your spine, press the dumbbells toward the ceiling.
Make sure you press the medicine ball between the dumbbells throughout the range of motion.
Slowly return to the start position.
Rinse and repeat.
Pro Tip: Since this exercise requires holding a medicine ball between the dumbbells, ensure you use a weight you can control comfortably. You don’t want the ball crashing into your face between the reps.
Smith Machine Hex Press
The Smith machine hex press is a great exercise for advanced lifters as it allows you to go super heavy. You will need a V-handle bar for this exercise.
Steps:
Place a flat bench under the Smith machine barbell, so it is perpendicular to the bar.
The bench should be placed on one side of the barbell.
Place your upper back on the bench and your feet on either side under the bar.
Adjust the V-handle under the bar so it is above and in the center of your chest. Grab the handle with a supinated grip.
Ask your training partner to unrack the barbell.
Slowly lower the bar to your chest.
Press the bar to the ceiling.
Repeat for recommended reps.
Pro Tip: You must focus on pushing your hands toward each other while performing this exercise to fire up your inner pecs.
Incline Plate Press
The plate press is an excellent exercise for beginners who can’t balance the dumbbells in the hex press and folks who don’t have access to dumbbells.
Steps:
Lie on your back on an incline bench.
Hold a weight plate over your chest between your palms so it is in the center of your chest.
Your hands should be at the center of the weight plate, and the plate should touch your chest at the bottom.
While pressing your hands into the plate, extend your elbows.
Pause and contract your pecs at the top.
Slowly return to the starting position.
Repeat for recommended reps.
Pro Tip: Since you’ll be holding the plate at its center, it will limit your range of motion compared to using dumbbells. You can compensate for it by squeezing your pecs for longer at the top.
Svend Press
The Svend press is a variation of the plate press. It is done standing and involves pressing two weight plates into each other.
Steps:
Stand upright with a shoulder-wide stance.
Hold two 5-10-pound weight plates between your palms.
Press the plates together and hold them in front of your chest.
Extend your arms in front of you so they are parallel to the floor.
Slowly return to the starting position.
Pro Tip: Press your hands actively into the plates throughout the range of motion for optimal inner chest stimulation.
Check out our complete Svend press guide here!
Incline Neutral-Grip Dumbbell Press
Some people experience shoulder rotator cuff discomfort while performing the conventional dumbbell press. The neutral-grip dumbbell press pulls your elbows toward your sides, reducing the strain on the troubled muscles and tendons.
Steps:
Lie on an incline bench while holding a dumbbell in each hand using a neutral grip.
The dumbbells will be at the sides of your chest and over your shoulders at the starting position.
Lift the dumbbells toward the ceiling by extending your elbows. Bring the dumbbells together during the concentric (upward) movement.
Pause and contract your pecs at the top.
Slowly return to the starting position.
Repeat for recommended reps.
Pro Tip: Ensure that the dumbbells are moving straight up and down. Lifting the weights at an angle reduces the tension on your upper pecs and puts it on your front delts.
Check out our complete neutral-grip dumbbell press guide here!
Decline Close-Grip Push-Up
This is an incredibly effective exercise for folks who train at their homes and do not have access to weights. The decline close-grip push-ups focus on your upper inner pecs without overtaxing your joints.
Steps:
Place your feet on an elevated surface like a chair or table.
Place your hands next to each other on the floor. Your thumbs should be touching.
Your body, from head to heels, should be in a straight line throughout the exercise.
Slowly lower your chest to the floor by bending your elbows.
Your chest should be touching or a few inches off the floor at the bottom.
Return to the starting position.
Rinse and repeat.
Pro Tip: Perform this exercise on parallettes to increase your range of motion and better stimulate your inner pecs.
Check out our complete close-grip push-up guide here!
Wrapping Up
The incline hex press is an incredibly effective exercise for working your upper-inner pecs. It keeps constant tension on your target muscles throughout the range of motion without overburdening your shoulder rotator cuffs.
The incline hex press can also boost your mind-muscle connection, which will carry over to other exercises. Add this movement or one of its alternatives and variations in each training session to bring up your inner pectoral muscles. Best of luck!
References
Krzysztofik M, Wilk M, Wojdała G, Gołaś A. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. Int J Environ Res Public Health. 2019 Dec 4;16(24):4897. doi: 10.3390/ijerph16244897. PMID: 31817252; PMCID: PMC6950543.