Smith Hex Press
Step by step
How to perform
- Stand in front of the bar, positioning it so that it is in line with your chest. Your feet should be shoulder-width apart and your body should be upright.
- Grip the bar with both hands, palms facing each other and elbows bent. Your hands should be positioned slightly wider than shoulder-width apart.
- Push the bar away from your chest by extending your arms, keeping your elbows pointing out to the sides.
- Slowly lower the bar back to the starting position, allowing your elbows to bend and your chest to stretch. This completes one rep of the Smith Hex Press.
Overview
About this exercise
The Smith Hex Press is a strength training exercise that primarily targets the chest, shoulders, and triceps, but also engages the core and improves overall body stability. It is suitable for both beginners and advanced athletes as it allows controlled movements, reducing the risk of injury, and can be easily adjusted to match the individual's strength level. People would want to perform this exercise because it promotes muscle growth, enhances athletic performance, and aids in everyday functional movements.
Coaching cues
Form tips
Another key tip for performing the Smith Hex Press effectively is to ensure you are controlling the movement throughout the entire exercise. Avoid dropping the bar too quickly or pushing it up too fast. This not only reduces the effectiveness of the exercise but also increases the risk of injury.
Make sure your grip is correct. Your hands should be shoulder-width apart on the bar, and your palms should be facing each other. Avoid gripping the bar too wide or too narrow, as this could put unnecessary strain on your wrists and shoulders.
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