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Hex Press / Squeeze Press Guide

  1. Exercise Type: Compound - engages and works multiple muscle groups at the same time.
  2. Targeted Muscle Groups:
    • primary: chest
    • secondary: triceps
    • tertiary: front deltoids
    • quaternary: serratus anterior

How to perform?

The hex press, also referred to as the squeeze press, is a compound exercise that effectively targets the chest muscles. This exercise is highly beneficial when incorporated into chest-focused workout routines. During this exercise, you will be performing a pressing motion while simultaneously holding two weights together, which will create a squeezing effect.


The main muscles that are involved in this activity are the chest muscles, specifically the pectoralis major. When you press the weights together, you will experience a profound and intense contraction in your chest, which helps in developing your chest muscles.


Secondary engagement takes place in the triceps brachii, which is situated on the posterior side of the upper arm. They help extend the arms during the pressing phase, providing assistance in the lift.


The anterior deltoids, which are tertiary muscles, play a crucial role in stabilizing the shoulder and assisting in weight control. They ensure a smooth and controlled motion when pressing the hex.


Finally, the serratus anterior muscles play a role in maintaining shoulder stability and facilitating movement of the scapula. Although they are not the main focus, they still contribute to the overall effectiveness of the exercise.


This exercise doesn't have any variations

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