Chest · Smith Machine
Smith Hex Press
How to do the smith hex press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Smith Machine
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Lie on a flat bench under the Smith machine bar. Press both palms together against the bar with elbows tucked, then press the bar straight up while squeezing your inner chest, and lower under control.
- 1Press your hands together hard and feel your inner chest squeeze
- 2Keep elbows tucked close to your sides through the press
- 3Drive the bar straight up along the fixed track
Common mistakes
- Don't let your elbows flare out wide
- Avoid bouncing the bar off your chest
- Don't arch your lower back off the bench
Muscles worked
The smith hex press mainly works the mid chest and triceps, with the upper chest, lower chest, and front delts assisting.
- Mid ChestPrimary
- TricepsPrimary
- Upper ChestSupport
- Lower ChestSupport
- Front DeltsSupport
- ForearmsMinor
- Upper AbsMinor
Kovo programs the smith hex press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.