# Dumbbell Hex Press

A dumbbell squeeze press targeting the chest, triceps, and front delts. Useful for lifters wanting more chest tension with lighter loads.

- Intermediate · Compound
- Equipment: Dumbbells, Flat bench
- HD video: https://media.seto.fit/exercises/dumbbell-hex-press/video/female.mp4
- HTML: https://seto.fit/exercises/dumbbell-hex-press/

## Muscles worked

- Mid chest: 10/10
- Triceps: 6/10

## How to do the Dumbbell Hex Press

1. Lie on your back on a bench, holding a dumbbell in each hand, feet flat.
2. Press the dumbbells together over your chest, palms facing each other.
3. Lower the weights towards your chest, keeping your wrists straight and dumbbells close.
4. Push the dumbbells back up until your arms are extended over your shoulders.

### Full technique — 7 steps

1. Lie flat on a bench with feet planted and a dumbbell in each hand.
2. Press the dumbbells together over your chest with palms facing each other.
3. Pull your shoulder blades back into the bench and keep the dumbbells squeezed together.
4. Lower the dumbbells toward your sternum while maintaining inward pressure and straight wrists.
5. Reach the bottom when the dumbbells lightly contact your chest or upper sternum area.
6. Press straight up while continuing to crush the dumbbells together through the entire rep.
7. Finish with arms extended over your shoulders without letting the dumbbells separate.

## Common mistakes

- Letting dumbbells drift apart
- Turning it into a fly
- Elbows flaring too wide
- Losing wrist alignment
- Relaxing chest at the top

## Form cues

- Crush dumbbells together
- Press over sternum
- Keep wrists straight
- Keep elbows angled in
- Stay squeezed throughout

## How much to do

- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 3 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **No equipment**: [Diamond Push-Up](https://seto.fit/exercises/diamond-push-up/), [Outdoor Chest Press](https://seto.fit/exercises/outdoor-chest-press/)
- **Resistance bands**: [Resistance Band Floor Press](https://seto.fit/exercises/resistance-band-floor-press/), [Resistance Band Push-Up](https://seto.fit/exercises/resistance-band-push-up/)
- **Machine**: [Machine Chest Press](https://seto.fit/exercises/machine-chest-press/), [Smith Machine Bench Press](https://seto.fit/exercises/smith-machine-bench-press/)
- **Weight plates**: [Weighted Push-Up](https://seto.fit/exercises/weighted-push-up/), [Deficit Push-Up](https://seto.fit/exercises/deficit-push-up/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Push-Up](https://seto.fit/exercises/push-up/) — 64% of bodyweight
- Easier: [Dumbbell Bench Press](https://seto.fit/exercises/dumbbell-bench-press/) — Beginner
- **This exercise: Dumbbell Hex Press — Intermediate**
- Harder: [Single Arm Dumbbell Bench Press](https://seto.fit/exercises/single-arm-dumbbell-bench-press/) — Intermediate
- Harder: [Barbell Floor Press](https://seto.fit/exercises/floor-press-barbell/) — Intermediate

## Quick answers

### What muscles does the Dumbbell Hex Press work?

Primary: Mid chest 10/10. Also works: Triceps 6/10.

### When should I do the Dumbbell Hex Press in a workout?

Accessory. Goes after the main lifts. ≈ 8 min with rest.

### How many sets and reps of the Dumbbell Hex Press?

Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Dumbbell Hex Press?

No equipment: Diamond Push-Up, Outdoor Chest Press. Resistance bands: Resistance Band Floor Press, Resistance Band Push-Up. Machine: Machine Chest Press, Smith Machine Bench Press. Weight plates: Weighted Push-Up, Deficit Push-Up.

### What is an easier version of the Dumbbell Hex Press?

Dumbbell Bench Press (Beginner), Push-Up (64% of bodyweight).

### What is a harder version of the Dumbbell Hex Press?

Single Arm Dumbbell Bench Press (Intermediate), Barbell Floor Press (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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