Lie on your back and press two dumbbells together, extending your arms to move the weights away from your chest; this primarily works the chest and also engages the triceps.
How to do the Dumbbell Hex Press#
- Lie on your back with knees bent and feet planted, holding a dumbbell in each hand with the handles parallel.
- Bring the dumbbells together so their sides touch and your palms face each other.
- Extend your arms to press the touching dumbbells upward until your elbows are nearly straight while keeping the weights in contact.
- Lower the dumbbells under control back toward your chest while maintaining contact between them.
- Repeat for the desired number of repetitions while keeping your core engaged and shoulders stable.
Muscles worked#
- Primary: Chest (Pectoralis Major)
- Secondary: Triceps (Triceps Brachii), Front delts (Anterior Deltoid)
Common mistakes#
- Allowing the dumbbells to separate during the press.
- Flaring the elbows too far out to the sides.
- Overarching the lower back to drive the weight.
- Letting the wrists bend instead of staying neutral.
