How to do the Dumbbell Hex Press
- Lie on your back on a bench, holding a dumbbell in each hand, feet flat.
- Press the dumbbells together over your chest, palms facing each other.
- Lower the weights towards your chest, keeping your wrists straight and dumbbells close.
- Push the dumbbells back up until your arms are extended over your shoulders.
Full technique — 7 steps
- Lie flat on a bench with feet planted and a dumbbell in each hand.
- Press the dumbbells together over your chest with palms facing each other.
- Pull your shoulder blades back into the bench and keep the dumbbells squeezed together.
- Lower the dumbbells toward your sternum while maintaining inward pressure and straight wrists.
- Reach the bottom when the dumbbells lightly contact your chest or upper sternum area.
- Press straight up while continuing to crush the dumbbells together through the entire rep.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
No equipment
- Diamond Push-Up Same level
- Outdoor Chest Press Easier
Resistance bands
- Resistance Band Floor Press Easier
- Resistance Band Push-Up Same level
Machine
- Machine Chest Press Easier
- Smith Machine Bench Press Easier
Weight plates
- Weighted Push-Up Same level
- Deficit Push-Up Same level
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
- Easier Dumbbell Bench Press
- This exercise Dumbbell Hex Press
- Harder Single Arm Dumbbell Bench Press
- Harder Barbell Floor Press
Too hard for now? Start with the Dumbbell Bench Press.
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).
