Smith Hex Press

Instructions

1
Sit on the bench with back firmly against the backrest, feet flat on the floor or footrest, shoulders relaxed. Grip the barbell with hands slightly wider than shoulder-width apart, palms facing forward.
2
Position the barbell at chest level with elbows bent at approximately 90 degrees. Ensure wrists are neutral and the bar is held securely with a firm grip.
3
Slowly lower the barbell toward the chest in a controlled manner, allowing the elbows to move outward and downward. Maintain contact with the backrest and keep the bar path straight without bouncing at the bottom position.
4
Press the barbell away from the chest by extending the arms, driving through the chest muscles. Return to the starting position with control, stopping just short of full elbow lockout to maintain tension on the chest.
PRIMARY MUSCLESPectoralis Major
SECONDARY MUSCLESAnterior Deltoid, Triceps, Pectoralis Minor, Serratus Anterior
EQUIPMENTSmith machine
DIFFICULTYBeginner

Overview

If you want to isolate and overload the Pectoralis Major, the Smith Hex Press is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Chest, while the use of Smith machine allows for a smooth, natural resistance curve.

Benefits

  • Improves overall Chest stability and proprioception during heavy loads.
  • Reduces the likelihood of Chest injuries by reinforcing connective tissue strength.
  • Promotes balanced muscular development by effectively recruiting the Pectoralis Major and associated synergists.
  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Allows for a natural movement path that closely mimics functional daily activities.

Common Mistakes

  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Chest.
  • Failing to achieve a full range of motion, which drastically limits Pectoralis Major engagement.
  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Pectoralis Major.
  • Using excessive momentum to swing the Smith machine rather than controlling the eccentric phase.

Pro Tips

If you feel this primarily in your joints rather than the Pectoralis Major, instantly lower the weight and readjust your Smith machine setup.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Anterior Deltoid, Triceps, Pectoralis Minor, Serratus Anterior to maintain control of the Smith machine.

Exercise Variations

  • Dumbbell Smith Hex Press
  • Cable Smith Hex Press
  • Banded Smith Hex Press

Beginner Tips

If you are new to the Smith Hex Press, focus on mastering the movement pattern with zero weight before adding Smith machine.

Frequently Asked Questions