Smith Hex Press
- Target muscle
- Pectoralis Major Sternal Head
- Synergist muscles
- Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
- Equipment
- Smith machine
- Body part
- Chest
- Type
- Strength
The Smith Hex Press is a chest-focused strength exercise performed on a flat bench under the Smith machine with a close, tucked-elbow grip. It primarily targets the pectoralis major sternal head, with assistance from the anterior deltoid, upper chest (clavicular head), and triceps brachii. The fixed bar path and elbows-in pressing style make it effective for developing lower and inner chest thickness.
How to do the Smith Hex Press
- 1Position a flat bench lengthwise inside the Smith machine and set the bar to a height you can unrack with your arms slightly bent.
- 2Lie flat on the bench with your eyes directly under the bar. Plant your feet firmly on the floor and retract your shoulder blades down and together against the bench.
- 3Take a close grip on the bar — roughly shoulder-width or slightly narrower — with your thumbs fully wrapped around it and your hands stacked directly over your forearms.
- 4Unrack the bar by rotating the hooks and hold it locked out over your lower chest with your arms fully extended.
- 5Lower the bar under control toward the middle of your chest, keeping your elbows tucked close to your sides rather than flaring outward.
- 6Let the bar lightly touch your chest at the bottom, pausing briefly to eliminate any bounce.
- 7Press the bar back up by driving your elbows in and forward, maintaining the close grip throughout, until your arms are fully extended.
- 8Complete your reps, then rotate the hooks to re-rack the bar safely.
Form tips
- Keep your elbows tucked close to your torso throughout the entire movement — this is what shifts emphasis to the sternal chest and reduces shoulder joint stress.
- Actively squeeze your chest at the top of each rep to maximize muscle engagement and extend time under tension.
- Retract your shoulder blades and keep your upper back pressed firmly into the bench to create a stable pressing platform.
- Use a lighter load than you would for a standard bench press — the close grip and tucked elbows place the chest at a mechanical disadvantage, so the weight will feel heavier.
Common mistakes
- Letting the elbows flare outward as fatigue sets in, which shifts stress onto the shoulder joint and removes the sternal chest emphasis that defines this exercise.
- Bouncing the bar off the chest, which reduces muscular tension at the bottom position and risks injury to the sternum and shoulder.
- Gripping too wide, which converts the movement into a standard Smith machine press and eliminates the inner and lower chest targeting.
- Choosing too much weight before mastering elbow position, causing form to break down and the movement to lose its intended benefit.
Frequently asked questions
What is the Smith Hex Press?
It is a chest press variation performed on a Smith machine. You lie on a flat bench under the bar, take a close grip, and press with your elbows tucked tight to your sides — mimicking the feel of pressing two dumbbells together in a dumbbell hex press, but using the Smith machine bar.
What muscles does the Smith Hex Press work?
The primary muscle is the pectoralis major sternal head (the lower and inner chest). The anterior deltoid, pectoralis major clavicular head (upper chest), and triceps brachii assist the movement.
How close should my grip be for the Smith Hex Press?
Aim for roughly shoulder-width or slightly narrower. The key is that your elbows remain tucked close to your sides when the bar reaches chest level — your grip width should allow that elbow position comfortably without straining your wrists.
What is the difference between the Smith Hex Press and a close-grip bench press?
Both use a close grip, but the hex press keeps the elbows tucked more tightly parallel to the torso to maximize sternal chest engagement. The close-grip bench press allows the elbows to flare slightly more and places greater relative emphasis on the triceps.
