Smith Machine Hex Press
The Smith machine bench press with the hands almost touching at the middle of the bar, pushing toward each other as if to crush it; the squeeze keeps the chest working through the whole press.
How to do it
Setup
Flat bench under the Smith bar, the hands close together at its middle, bar path over the lower chest.
Steps
- Unhook and lower the bar to the lower chest, elbows tucked.
- Push the hands toward each other against the bar all the way.
- Press to lockout and re-hook with control.
Common mistakes
Wrists bending out with the hands so close: keep them straight over the forearms. Pushing up without the inward squeeze: the squeeze is the variant; keep it on. Elbows flaring: they stay near the ribs.
Breathing
Inhale down, exhale pressing.
