Dumbbell Close Grip Flat Bench Press (Hex Press)
- Muscles Worked
- Type
- EQUIPMENT
- EXPERIENCE
How To Do A Dumbbell Close Grip Flat Bench Press Exercise Video Demonstration and Guide
The Dumbbell Close Grip Flat Bench Press, also known as the Hex Press, primarily targets your triceps, but also hits your chest and shoulders.
To get started:
- Lie down with your back on a flat bench.
- While holding two dumbbells with a neutral palms facing each other grip, squeeze both dumbbells together and extend your arms.
- To lower the dumbbells, keep squeezing them together and bend your elbows, keeping them close to your sides to target the triceps.
- To ensure the tension remains on the triceps, stop just a few inches above your chest, then extend your arms to push the dumbbells back to the starting position.
- Repeat.
Advanced Variation
Beginner Variation
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
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