HEX DUMBBELLS are the sort the place the bell ends are formed like hexagons. Although much less frequent than their spherical counterparts, they provide some distinctive benefits and, we expect, often is the more sensible choice for guys who do their coaching at residence.
5 Causes To Practice With Hex Dumbbells
1. They Don’t Roll.
Shaving the corners off a rock to make a wheel was a superb concept. However typically, as within the case of lifting weights, placing the corners again on is helpful too. The chief good thing about the hex dumbbell design is that the weights will keep put. If you happen to relaxation them on the ground between units, they received’t roll away from you or onto your toes, which makes them good for each comfort and security (particularly if your house fitness center has an uneven ground).
The hex form additionally means that you can stack a number of dumbbells simply, which might save house.
2. They’re good for chest workouts.
The power to stay steady on the ground makes hex dumbbells supreme for pushups (or renegade rows, when you love to do the 2 strikes together). They received’t roll or slip from underneath your fingers, and the slight elevation they supply means that you can go a bit deeper on the descent, activating extra of your pec muscle tissue. Actually, used on this manner, hex dumbbells act as mini-paralletes—the handles gymnasts use to work on parallel-bar workouts—offering a extra wrist-friendly choice than conventional pushups on the ground (that’s, your wrists can keep impartial quite than bent backward).
Hex dumbbells additionally lend themselves to squeeze presses. Lie again on a bench and press the flat sides of the dumbbells collectively, squeezing your pecs. Now do chest presses as regular, however preserve the weights pressed into one another the entire time. The squeeze press emphasizes the pecs’ contraction of their most shortened place, offering a special stimulus than different dumbbell chest presses (which stress the muscle tissue extra when the pecs are stretched).
Learn extra: Greatest Adjustable Dumbbells
Bonus factors: Connect elastic train bands to the dumbbells and the opposite ends to sturdy objects on all sides of your bench, in order that the bands try to tug the dumbbells away from one another all through your set. You’ll need to work even more durable to maintain the weights held collectively.
3. They’re often cheaper.
Many manufacturers of spherical dumbbells have their weights coated in urethane, which makes them additional sturdy. That is nice for a industrial fitness center the place they’ll get a whole lot of use, however the worth is usually greater, making them much less acceptable for residence fitness center customers. One other frequent design for spherical dumbbells is the place particular person plates are bolted collectively on the deal with. The additional materials and labor is mirrored of their price as nicely.
Hex dumbbells are sometimes coated in rubber, or are constructed from strong forged iron, in order that they’re inexpensive. Final we checked, rubber hexes may be as much as half the value (a pair of urethane-coated 20 pounders goes for $155 on Rogue.com, whereas two of their hex 20s is just $75). You may get a set of 10 pairs of hex dumbbells starting from 5 to 75 kilos for underneath $2300 from Residing Match on the Males’s Well being Store.
If you would like a variety of weight increments in your fitness center, you’ll undoubtedly get monetary savings with hex dumbbells, as they provide smaller poundages (2.5 lbs, 5 lb, 7.5 lbs, and so on.) than different fashions of dumbbells. If you happen to do a whole lot of rehab/prehab work (like dumbbell exterior rotations), or isolation workouts that require lighter weights (e.g., lateral raises), hex dumbbells can present the smaller loading and gradual weight jumps it’s worthwhile to progress.
As they’re often coated in rubber, hex dumbbells can forestall harm to each your ground and the weights themselves must you drop them. They received’t chip. In case your fitness center is uncovered to the weather, or will get significantly humid in the summertime, rubber hexes received’t rust, both.
5. They’re extra comfy.
The hex dumbbell’s form makes performing varied workouts a contact simpler and extra ergonomic. Flat edges permit the weights to relaxation in your shoulders higher throughout entrance squats, they usually’re simpler to grip for goblet squats, or dumbbell woodchops (a core motion). Maintain a lightweight hex dumbbell by one finish, pinching it between your fingers, for a grip and forearm exercise. Play all of the angles to make your exercises extra enjoyable and inventive.
Sean Hyson, CSCS is a prolific health author and the creator of Males’s Heath’s Encyclopedia of Muscle.