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Smith Machine Squeeze Press

Step by step instructions, muscle activation and variants for the Smith Machine Squeeze Press.

MediumMiddle chest

About this exercise

The Smith machine hex press is a chest isolation exercise performed by pressing two dumbbells together horizontally under the Smith machine bar on a flat bench. Squeezing the dumbbells inward throughout the movement maximises inner-chest activation while the Smith machine guides the bar path for added stability.

How to Perform

  • Set a flat bench beneath the Smith machine and lie on it with your back flat and feet on the floor
  • Hold two dumbbells and press them firmly together in front of your chest, palms facing each other
  • Unrack the Smith machine bar and let it rest lightly across the backs of your hands or forearms if used for safety
  • Press the dumbbells upward while continuing to squeeze them together throughout the lift
  • Lower the dumbbells slowly back to chest level, maintaining constant inward pressure
  • Complete the target reps, then rack the bar and set the dumbbells down safely

Muscle Activation

Primary
Middle chest
Secondary
TricepsFront shouldersUpper chest

About the Smith Machine Squeeze Press

The Smith Machine Squeeze Press is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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