Hex Press Muscles Worked

Written by Ben Bunting: BA, PGCert. (Sport & Exercise Nutrition) // British Army Physical Training Instructor // S&C Coach.


The hex press is an excellent exercise for developing strength at lower rep ranges.

It can also increase hypertrophy and endurance when done at a higher rep range. It is a great accessory exercise to perform after a variety of other movements. If you are planning to train your chest, try to avoid elbow flare and use a neutral grip.

Hex press targets multiple muscles

The hex press is a great exercise for developing strength in the pectoralis major muscles. It also targets the triceps, biceps and shoulder muscles.

This exercise is one of the 'big three' exercises used in powerlifting and weightlifting programs.

It is also used by many athletes, including American football players and rugby players. It provides a great deal of strength, so it's easy to see why it's so popular. In fact, it is a standard part of most strength training regimens.

The incline hex press targets the pectoralises major muscles in the upper chest. It requires a lot of inward force to keep the weights pressed together. This exercise also works the triceps brachii and the anterior deltoids of the shoulders.

The hex press can be performed with any size dumbbells, but hex-shaped dumbbells are recommended because they allow you to get closer and keep the weights stable.

This exercise is ideal for hypertrophy phases and can be performed with varying reps. It works well as an accessory exercise, too, and can be done while recovering from an intense chest week.

The hex press also works the triceps, which is essential for a well-built chest. It is relatively easy to perform and is suitable for beginners. However, a personal trainer can monitor your technique and help you pick the correct weight for this exercise.

Pectoralis Major Explained

Pectoralis major is a muscle of the chest wall. It has a fan-shaped appearance. The name comes from the Latin word "pectus," meaning breast.

Located on the anterior surface of the thoracic cage, the pectoralis major is one of the largest muscles on the chest. During forced breathing, the pectoralis major plays an important role.

In addition to helping the shoulder flex and extend, the pectoralis major also functions as an accessory muscle of inspiration. Because of its adduction action, the chest rises and lungs expand.

A pectoralis major tear can cause immediate pain. The injury may be severe, but there are ways to manage pain.

Some methods include physiotherapy, electrotherapy, and soft tissue treatment. Other symptoms include rigidity and decreased range of motion.

If you have a pectoralis major tear, it is a good idea to get a physical examination. Physiotherapists can identify the specific tissue damage and help prevent further injury. Physical therapy can also help you improve strength and range of motion.

The pectoralis major tendon is made up of three parts: the sternocostal head, the clavicular head, and the middle part.

During flexion, the clavicular and sternocostal heads adduct the humerus, whereas the middle part helps to extend the flexed arm.

Depending on the circumstances, the pectoralis major acts independently or in conjunction with the triceps. Normally, the pectoralis major muscle performs the same actions as the triceps. However, in situations that require a strong adduction of the humerus, such as climbing or climbing down, the pectoralis major can be a significant contributor. 

Biceps Explained

The biceps is a muscle that runs along the front of the upper arm. It is one of the largest muscles in the body and is used to lift and move the arms.

There are two distinct head types of biceps. They originate from different parts of the humerus, the main bone in the shoulder joint.

One head, the short, comes from the coracoid process of the scapula and lies more medially. The other head, the long, comes from the supraglenoid tubercle of the scapula and inserts into the radial tuberosity.

Both heads of the biceps work in tandem to move the forearm. In addition to lifting, biceps assists with shoulder joint flexion and dynamic shoulder flexion.

When a bicep is damaged, it can be difficult to rotate the arm. Surgery is often necessary to repair the tendon. However, a tear in the tendon is not the only type of injury to the bicep.

A biceps tendon tear can cause a dull ache or a sharp pain that can be severe. Sometimes, a bicep tear can occur at the attachment point of the biceps to the bone.

Biceps tears may happen because of repetitive activity, a traumatic accident, or acute overload. To help prevent injuries, it is important to avoid activities that could cause a biceps tear.

If you have a biceps tear, it is best to undergo structured physical therapy. This will help you recover and improve your biceps' range of motion.

Triceps Explained

Triceps are the three heads of the muscles of the arm. They originate from the lateral, medial, and long surfaces of the humerus. These muscles provide stability and movement of the shoulder.

A typical triceps exercise involves a push-down. Start with a light weight and progress as you increase your strength. For beginner trainees, three sets of ten reps should be enough. For more advanced trainees, more sets might be required.

Another exercise that can work on the triceps is the push-up. The basic push-up position starts with your chest, abdomen, and hands on the ground. You should engage your core and squeeze the shoulder blades.

After completing a set of 10 reps, you should pause. If you don't do this, you may not be able to maintain a proper posture.

There are a few variations of this exercise. Some people prefer to keep their legs extended. Using a closer grip with the barbell will also work.

One other option is to hold the weights with both hands on the same level. This will make the triceps work harder. Be careful when grabbing the weight. It is more important that the arms are in a straight position than the distance between the hands.

The long head of the triceps originates from the rear of the shoulder blade. This muscle is also the largest part of the triceps.

In order to increase the size of your triceps, you need to perform triceps exercises.

These exercises can help increase your range of motion, strengthen the muscle, and improve your performance.

Shoulder Muscles Explained

The shoulder muscles are the primary support and structural component of the shoulder joint.

They control arm movements and provide support and stability to the joint. Several different types of muscle can be found in the shoulder.

The rotator cuff muscles help maintain the stability of the shoulder. These muscles surround the glenohumeral joint, which is a ball-and-socket joint. This allows the shoulder to move from the sides and forward.

Other muscles that make up the rotator cuff are the supraspinatus and infraspinatus. Each of these muscles stretches from the bottom of the scapula to the top of the humerus. Both of these muscles support the rotator cuff and the shoulder blade.

Another muscle that is part of the rotator cuff is the teres minor. It runs along the back of the upper arm from the shoulder to the elbow. In addition to supporting the rotator cuff, the teres minor also supports the scapula and the upper arm.

Some of the other primary shoulder muscles include the deltoid. This triangular-shaped muscle is located on the outside of the shoulder and is one of the largest. It attaches to the lateral surface of the humerus.

Also called the shoulder blade, the scapula is a long, curved bone that connects the humerus to the rest of the skeleton. Several muscles are attached to the scapula, including the trapezius.

The scapula also helps in the protraction of the shoulder. When the arm is extended, the scapula is lowered.

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Hex press uses a neutral grip

The hex press requires a neutral grip for the weights, which means that it will help reduce shoulder injuries.

A neutral grip also minimizes external rotation and overall pressure on the shoulder joints. This exercise involves holding two dumbbells with your palms facing inward. You then perform the normal dumbbell press.

To do the hex press, you need two dumbbells that are mid-weight. Hold them with a neutral grip, palms facing inward, and then press the weights with a downward motion.

The hex press is a good exercise for training your chest, but you should consult a personal trainer before you start this exercise. They'll be able to check your technique and help you choose the appropriate weight.

Another important factor is the stability of the bar. Regular dumbbells roll over each other when you squeeze them, which can cause instability and injury. With a hex dumbbell, the weights will stay in place during the squeeze even if you squeeze them hard.

The Benefits of the Hex Press

If you're looking to add more variety to your chest workout, you may want to try a hex press.

This variation of the dumbbell bench press specifically targets the triceps and pectorals while also providing you with a great pump. You can perform a hex press with any shaped dumbbells.

While most bodybuilders use the barbell bench press to maximize strength, hex presses can be a great alternative. In addition, you'll get a more natural range of motion with hex presses.

Hex presses can be used for hypertrophy and endurance at higher rep ranges, as well as for strength training at lower reps. A hex press is also great for anyone suffering from shoulder injuries where a wider grip can aggrevate injuries.

The hex press uses a neutral grip, preventing external rotations that can lead to shoulder problems. Its low stability allows you to develop a stronger mind-muscle connection. 

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The hex press works the pectoralis major, as well as lateral and anterior deltoids. These muscles are responsible for arm extension and adduction.

As a result, hex presses can boost your overall hypertrophy and make your pectorals more attractive.

Hex presses are one of the best ancillary movements for the chest. Their versatility makes them a valuable accessory to any chest workout.

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