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
