SMITH MACHINE HEX PRESS
Learn How To Do Smith Machine Hex Press And Its Benefits
HOW TO DO SMITH MACHINE HEX PRESS
SMITH MACHINE HEX PRESS
The Smith Machine Hex Press is a strength training exercise targeting the chest and triceps muscles. Offering a unique movement pattern, it stimulates muscle fibers differently compared to traditional presses, aiding in well-rounded chest development and overall upper body strength. This variation can overcome plateaus and foster new muscle growth.
HOW TO DO:
Setup and Grip:
Position yourself on the bench beneath the Smith Machine bar.
Use a V grip attachment, palms facing each other, and align knuckles.
Maintain neutral wrists for reduced strain and enhanced pressing power.
Bar Unlock and Starting Position:
Push the bar upward to unlock from its resting position.
Hold the bar with arms extended directly above your chest.
Controlled Descent:
Lower the bar slowly towards your chest, maintaining control.
Explosive Concentric Phase:
Press the bar upward explosively once it lightly touches the chest.
Engage chest muscles as if pushing the floor away.
Squeeze and Hold:
Pause at the top, squeezing chest muscles for one second.
Eccentric Movement:
Slowly lower the bar, focusing on the negative phase.
Repetitions and Sets:
Perform desired repetitions with proper form and control.
TIPS FOR SUCCESS:
Control pace for maximal muscle engagement.
Maintain breathing rhythm: inhale during descent, exhale during ascent.
Keep shoulder blades retracted and depressed for optimal chest activation.
SMITH MACHINE HEX PRESS – BENEFITS
Effective at targeting inner pectoral muscles due to the movement pattern, leading to enhanced activation of inner chest fibers and a sculpted appearance.
TRICEPS ACTIVATION:
The guided motion isolates triceps during the press, enhancing triceps strength and definition at the end range of motion.
MUSCLE GROUPS
Primary:
Chest
Equipment:
Machine
