Hex Press Vs. Close Grip Bench: The Best Exercise For Your Goals

When it comes to building upper body strength, two exercises often come to mind: the hex press and the close grip bench press. Both exercises target the chest, triceps, and shoulders, but they differ in their mechanics and effectiveness. In this article, we will delve into the hex press vs. close grip bench debate and help you determine which exercise is the best fit for your fitness goals.

Mechanics of the Hex Press

The hex press is a machine exercise that involves sitting on a bench with your feet planted firmly on the floor. You grasp two handles that are attached to a weight stack and push them upwards in an arc-like motion until your arms are fully extended. The hex press primarily targets the chest and triceps, but it also engages the shoulders and back muscles.

Mechanics of the Close Grip Bench Press

The close grip bench press is a barbell exercise that involves lying on a bench with your feet flat on the floor. You grip the barbell with an underhand grip, with your hands placed closer together than shoulder-width apart. You lower the barbell to your chest and then press it back up to the starting position. The close grip bench press primarily targets the triceps, but it also engages the chest and shoulders.

Benefits of the Hex Press

• Less stress on the joints: The hex press is a low-impact exercise that puts less stress on the wrists, elbows, and shoulders compared to the close grip bench press. This makes it a suitable option for individuals with joint pain or injuries.
• Improved core stability: The hex press requires you to maintain a stable core throughout the movement, which can help strengthen your abdominal and back muscles.
• Increased range of motion: The hex press allows for a greater range of motion compared to the close grip bench press, which can help improve shoulder mobility and flexibility.

Benefits of the Close Grip Bench Press

• Greater triceps activation: The close grip bench press is more effective at isolating and targeting the triceps compared to the hex press. This makes it a valuable exercise for building tricep strength and size.
• Improved upper body strength: The close grip bench press is a compound exercise that involves multiple muscle groups, making it an efficient way to build overall upper body strength.
• Increased muscle mass: The close grip bench press can help stimulate muscle growth in the chest, triceps, and shoulders, contributing to increased muscle mass.

Which Exercise is Right for You?

The choice between the hex press and the close grip bench press depends on your individual fitness goals and preferences.

• If you have joint pain or injuries: The hex press is a better option due to its reduced stress on the joints.
• If you want to improve core stability: The hex press can help strengthen your core muscles.
• If you want to increase range of motion: The hex press allows for a greater range of motion, which can improve shoulder mobility and flexibility.
• If you want to isolate and strengthen your triceps: The close grip bench press is the more effective choice.
• If you want to build overall upper body strength and mass: The close grip bench press is a more comprehensive exercise that targets multiple muscle groups.

Programming Considerations

The hex press and close grip bench press can be incorporated into a variety of training programs.

• For beginners: Start with a weight that is challenging but allows you to maintain good form. Gradually increase the weight as you get stronger.
• For intermediate lifters: Aim for 8-12 repetitions per set and 3-4 sets per exercise. Rest for 60-90 seconds between sets.
• For advanced lifters: You can increase the weight, repetitions, or sets to challenge yourself further. Consider incorporating advanced techniques such as drop sets or supersets.

Safety Tips

• Always warm up before performing either exercise. This will help prepare your muscles and joints for the activity.
• Maintain good form throughout the movement. This will help prevent injuries and maximize the effectiveness of the exercise.
• Do not lift too heavy of a weight. This can lead to injuries or poor form.
• Listen to your body and stop if you experience any pain.

Top Questions Asked

Q: Which exercise is better for building chest muscle?
A: The hex press primarily targets the triceps, while the close grip bench press is more effective for building chest muscle.

Q: Can I do both exercises in the same workout?
A: Yes, you can incorporate both the hex press and close grip bench press into the same workout. However, be sure to give your muscles adequate rest between exercises.

Q: How often should I train my chest and triceps?
A: Aim to train your chest and triceps 2-3 times per week, allowing for at least 48 hours of rest between workouts.

Q: Can I use dumbbells for the close grip bench press?
A: Yes, you can use dumbbells instead of a barbell for the close grip bench press. This can be a good option for individuals with wrist or elbow pain.

Q: What are some alternative exercises to the hex press and close grip bench press?
A: Alternative exercises for the hex press include the chest press machine and the dumbbell flyes. Alternative exercises for the close grip bench press include the tricep pushdown and the overhead tricep extension.