Smith Hex Press
Smith Hex Press Exercise Description
The Smith Hex Press is a close‑grip, squeeze‑style bench press performed on a Smith machine to emphasize horizontal adduction of the chest. The fixed bar path helps you focus on pressing mechanics while you actively “pull” your hands toward each other on the bar, increasing demand on the pectoralis major (especially the sternal fibers). The anterior deltoids and triceps brachii assist the press, while a stable upper‑back setup supports the shoulder joint. Because the bar travels on rails, you can set safety stops and maintain a consistent bar path, promoting controlled reps and even loading across both arms. Use smooth, deliberate motion and precise scapular positioning to keep the shoulders stable and the chest doing the work.
- Muscle Groups: Chest, Pecs
- Target Muscles: Pectoralis Major - Sternal Head
- Assisting Muscles: Deltoid - Anterior, Triceps Brachii - Lateral Head
- Stabilizing Muscles: Infraspinatus, Rhomboid Major, Subscapularis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Chest
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Smith Machine
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Horizontal Shoulder Adduction
- Joint Involvement: Multi-joint
- Muscle Location: Mid Chest
- Movement Direction: Vertical
- Muscle Position: Anterior
- Gender: Male
How To Do The Smith Hex Press Exercise
‘- Center a flat bench under the Smith machine so the bar tracks vertically over mid‑ to lower chest.
– Set safety stops just above chest level.
– Lie down with five points of contact: head, upper back, and glutes on the bench; feet flat and planted.
– Take a pronated grip slightly narrower than shoulder‑width; wrap thumbs; stack wrists over forearms.
– Retract and depress the shoulder blades; maintain a small, comfortable natural arch without lifting the hips.
– Unrack and position the bar over the mid‑ to lower sternum.
– Create gentle inward tension on the bar (as if drawing hands together); keep elbows near 45° to the torso.
– Inhale to brace; lower the bar under control to lightly touch the chest (or to a comfortable depth without shoulder strain).
– Press straight up, driving through the palms while keeping the shoulder blades set and wrists neutral.
– Fully control the bar at the top without forcefully locking out; maintain the same bar path each rep.
– Re‑rack by guiding the bar into the hooks; keep your upper‑back tension until the bar is secured.
Smith Hex Press Tips
‘- Center the bench so the bar tracks vertically over your mid‑ to lower chest/sternum.
– Set the Smith safety stops just above chest level before you start.
– Maintain five points of contact: head, upper back, and glutes on the bench, feet flat and planted.
– Use a pronated grip slightly narrower than shoulder‑width, with thumbs wrapped and wrists stacked over forearms.
– Retract and depress your shoulder blades and keep a small natural arch without lifting your hips.
– Create gentle inward tension on the bar, as if drawing your hands together, while keeping elbows near 45° to your torso.
– Inhale to brace, then lower the bar under control to lightly touch the chest or to a comfortable depth without shoulder strain.
– Press straight up, driving through your palms while keeping the shoulder blades set and wrists neutral.
– Control the bar at the top without forcefully locking out, maintaining the same vertical bar path each rep.
– When re‑racking, guide the bar into the hooks and keep your upper‑back tension until the bar is fully secured.
Smith Hex Press Beginner Introduction
The Smith Hex Press is a close‑grip bench variation on the Smith machine that highlights the squeezing action of the chest. Instead of just pushing the bar away, lifters actively draw their hands toward each other on the bar, which heightens tension through the mid‑chest while the front of the shoulders and the triceps support the motion. A strong, planted upper‑back position on the bench underpins the press, giving the shoulder joint a steady base as the weight moves.
Because the bar runs along fixed rails, the path of the lift stays consistent from rep to rep, helping create even effort between both arms. Safety stops on the machine can be arranged so the bar does not travel too low, encouraging a measured range that suits the lifter’s shoulders. The movement is typically performed with steady, deliberate repetitions and a wrist‑friendly grip width, emphasizing smooth pressing mechanics over heaving the weight. Stable shoulder blades and a controlled bar path help direct the work into the chest rather than letting other areas take over.