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The hex press is a popular “social media chest exercise” these days so I’m sure this will ruffle a few feathers.⁣ I’m not saying it won’t build chest muscle to a certain degree as part of your chest workouts - any movement where you can get the targeted muscle within a few reps of failure and progress over time in some way will induce hypertrophy.⁣ However, the hex press is a waste of time in the sense that it’s just a worse pressing variation with no inherent chest building advantage yet several disadvantages.⁣ The weight is moving in a straight line down the middle of your body rather than through the natural arching motion the pecs perform.⁣ There’s far less load in the bottom stretched position which is the most valuable portion of the range for stimulating growth.⁣ And there’s the added element of balance/stability in having to keep the dumbbells pressed together over the center of your body.⁣ The only reason people swear up and down over the hex press is because of that strong “feel” you get in the pecs from it.⁣ However, this is just a result of you squeezing inward and flexing the whole time - it has nothing to do with your chest being loaded more effectively by the resistance.⁣ Whether you use 10 pound dumbbells or 100's, as long as you're forcefully pressing them together during the movement then you'll still end up with the same sensation regardless. If you just enjoy the hex press and are aware that you’re simply doing a less effective variation that could just as easily be replaced by a basic dumbbell press or even dumbbell fly, go for it.⁣ But if you’re training with the goal of maximizing growth (or even just optimizing it 80-90%), then there’s literally no good reason to bother with this pec exercise during pec workouts. You can build a bigger chest much more effectively with other alternatives.

#fitness #gym #workout #buildmuscle #bodybuilding #chestworkout

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