Position yourself under the Smith Machine bar, using a V-grip attachment with palms facing each other. Unlock the bar and extend your arms above your chest.
Execution
Slowly lower the bar toward your chest, then press it explosively back up, squeezing your chest at the top. Control the descent and repeat.
Equipment required
Smith Machine
Target muscles
Chest
More Detailed Information
Smith Machine Hex Press
How to Do:
Setup and Grip: Position yourself on the bench beneath the Smith Machine bar, using a V-grip attachment with palms facing each other and wrists neutral.
Bar Unlock and Starting Position: Push the bar upward to unlock it, holding it with arms extended above your chest.
Controlled Descent: Slowly lower the bar toward your chest, maintaining control.
Explosive Concentric Phase: Press the bar upward explosively, engaging your chest muscles.
Squeeze and Hold: Pause at the top and squeeze your chest muscles for one second.
Eccentric Movement: Control the bar as you lower it back down, focusing on the negative phase.
Repetitions and Sets: Perform the desired repetitions, ensuring proper form.
Benefits:
The Smith Machine Hex Press targets the inner chest, shoulders, and triceps. The machine’s guided motion provides stability, reducing the risk of injury and helping users focus on building chest strength. This exercise is great for those who want to isolate the chest muscles while minimizing shoulder strain. It’s a solid choice for increasing chest size and strength with controlled, efficient movement.
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