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Smith Machine Hex Press
A guided horizontal press on the Smith machine with a neutral-grip V-bar that targets the inner chest and triceps to build strength and definition; ideal for progressive overload in chest routines.
About Exercise
Equipment
Smith Machine, Flat Bench, V-Bar Cable Attachment
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Chest, Triceps
Secondary Muscles
Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Mid Chest
Triceps
8/10Lateral Head, Long Head
Shoulders
6/10Anterior Delts
Abs
3/10Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Position a flat bench lengthwise under the Smith machine bar. Attach a V-bar to the bar and lie back with the bar over your mid-chest, feet flat on the floor.
- Grasp the V-bar with a close neutral grip and unrack the bar by pressing up.
- Inhale and lower the bar slowly to touch your chest, keeping elbows tucked.
- Exhale and press the bar explosively upward, squeezing your chest at the top.
- Pause briefly with arms extended but elbows soft.
- Repeat for reps, then rerack the bar.
Coaching Tips
Form Cues
- Elbows tucked tight
- Squeeze inner chest
- Drive through chest
- Maintain neutral wrists
Breathing
Inhale during the descent and exhale forcefully during the press while bracing your core.
Tempo
3-1-1
Range of Motion
Lower until the V-bar touches your chest; press until arms are fully extended without elbow lockout.
Safety
Safety Notes
- Set safety pins below chest level
- Start with light weight to master form
- Avoid if acute shoulder pain exists
- Keep back flat against bench
Spotting
Use Smith machine safeties; spotter optional for heavy sets to assist unracking.
Common Mistakes
- Flaring elbows outward
- Bouncing bar off chest
- Locking elbows at top
- Arching back excessively
When to Avoid
- Shoulder impingement
- Wrist instability
- Recent chest surgery
Flexibility Needed
- Shoulder flexion to 90 degrees
- Wrist neutral mobility
Build Up First
- Basic bench press technique
- Neutral grip comfort
Also known as
Smith Hex Press, Neutral Grip Smith Chest Press, V-Bar Smith Press
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