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Part dumbbell bench press and part isometric dumbbell flye, the hex press is a unique high-tension chest-builder. The hex press is performed on a flat bench with the dumbbells squeezed together throughout the pressing motion. This feature explains why one alternate name for this unique chest exercise is the “squeeze press.”

This exercise also goes by “Champagne press,” but the hex press isn’t just for special occasions. Like Champagne, the hex press compliments just about anything — it’s great for lifters training for a stronger press, a more muscular chest, or healthier shoulders.

Ready to pop the cork on new chest gains? Find everything you need to know below. 

Hex Press

• How to Do the Hex Press 
• Hex Press Mistakes to Avoid
• How to Progress the Hex Press
• Benefits of the Hex Press
• Muscles Worked by the Hex Press
• How to Program the Hex Press
• Hex Press Variations 
• Frequently Asked Questions

Hex Press Video Guide

See the hex press in action, demonstrated by author Dr. Merrick Lincoln. Note the key techniques, then check out the Step-by-Step breakdown with additional form tips. 

How to Do the Hex Press Step By Step

It may look like a close-grip dumbbell bench press but, while there are some similarities, there are crucial differences that make the hex press stand out. Follow these steps for proper, efficient, and effective technique.

Step 1 — Set Up Five Points of Contact

Like the bench press, the hex press is performed on a flat bench. Hold a dumbbell in each hand, set up with five points of contact for stability — the back of your head on the bench, your shoulder blades on the bench, your buttock on the bench, your right foot touching the floor, and your left foot touching the floor. (1)

Form Tip: Recruit a “spotter,” or individual who can assist you if you run into trouble during the exercise. Any exercise involving weights passing over the body requires a spotter. (1) A spotter is especially important when learning an unfamiliar exercise. The spotter stands behind the bench and, if assistance is necessary, they will assist by grasping your wrists to guide the dumbbells. (1)

Step 2 — Set Your Shoulders and Squeeze the Dumbbells Together

Lift your chest toward the ceiling by arching your back and pulling your shoulder blades together. Maintain this position throughout the exercise. With a neutral grip (palms facing each other), bring the dumbbells together just above your sternum and squeeze them together hard.

Form Tip: If you’re using hexagonal-shaped dumbbells — the namesake equipment for the hex press — ensure flat surfaces of the dumbbells are aligned and squeezed together. 

Step 3 — Maintain Pressure, Press to Lockout

Initiate the press by flexing your shoulders and extending your elbows. Keep the dumbbells squeezed together and elbows tucked throughout the movement. Don’t decrease inward pressure as you reach the top, locked out, position.

Form Tip: Keep tension. In addition to the profound contraction you’ll feel in your chest, you should feel tension in your upper back and lats, which keep your shoulder blades pulled together (retracted) and keep your elbows tucked toward your sides. 

Step 4 — Lower without Separating

Lower to the center of your chest using the same arm path as the upward movement phase. Focus on keeping the dumbbells firmly squeezed together throughout the lowering phase, which may feel slightly unnatural at first, since the lowering phase of most exercises emphasizes a muscle stretch.

Form Tip: Think about “rowing” or actively pulling the dumbbells back your chest. “Rowing” the weights back to the starting position reinforces tension in your upper back and eliminates the need to reset your arch before the next repletion.

Hex Press Mistakes to Avoid

Dodge these common errors for cleaner technique and more effective hex presses.

Losing The “Squeeze” Between Dumbbells

The pressure exerted between the dumbbells is part of the special sauce that makes the hex press effective — and extra spicy. It promotes muscular engagement in parts of the chest that might not otherwise be as active.

At the bottom position of the exercise, the lifter’s elbows are bent, and shoulder internal rotation force is required to keep the dumbbells together. Toward the top position, arms are straighter, and shoulder horizontal adduction force is required to keep the dumbbells together. Although it may get harder to keep the squeeze at the top and bottom of the movement, firm pressure between the dumbbells must be maintained throughout.

Dropping Your Chest, Freeing Your Shoulder Blades, or Flaring Your Elbows

Loss of tension in the back allows the chest to drop, shoulder blades to spread, and upper arms to drift away from the lifter’s sides. These three errors tend to occur together, and they can make the hex press less effective.

If you feel any of these faults, reset by arching your spine, retracting your shoulder blades (and pinning them to the bench), and tucking your elbows toward your ribcage. Now, keep this tension and finish.

Non-Perpendicular Pressure Between Dumbbells

When squeezing the dumbbells together, it’s essential to maintain opposing forces from the left and right arm that are horizontally aligned and nearly equal in magnitude. Otherwise, dumbbells may slip or roll apart, leading to loss of tension, missed reps, or worse.

Get the feel of creating the squeeze using light dumbbells during your “work up” sets and focus on maintaining even, steady pressure throughout the workout. 

How to Progress the Hex Press

When first performing the hex press, start with relatively light dumbbells to hone technique. Once you’re comfortable with the exercise, a “working weight” 20 to 30% lower than what you’d typically use for a traditional dumbbell bench press will likely be appropriate. From there, lifters have several great options for progressing the hex press.

Squeeze Harder

The simplest way to progress the hex press is to apply more inward pressure to the dumbbells. Increasing the “squeeze” makes the exercise more difficult and boosts the training stimulus experienced by the chest and shoulder muscles.

Increase Weight

Squeezing harder during the hex press can make virtually any weight more challenging, but this progression method isn’t likely to stimulate triceps growth or carry over to heavy pressing as efficiently as increasing the weight.

Once you’re able to hit or surpass your repetition target on the final working set, it may be time to use heavier dumbbells. Ideally, jumping up to the next pair of dumbbells on the rack will drop you back toward the bottom of your target repetition range.

Increase Repetition Volume

As you get stronger with the hex press, consider performing additional repetitions per set. For example, if you normally perform eight to 12 repetitions, and you’re consistently hitting 12 reps with more left in the tank, change your target to 12 to 16 repetition sets. Shifting the repetition range upward helps to ensure challenging sets and ongoing muscle gain.

Benefits of the Hex Press

The hex press biases your chest while requiring only light to moderate weights and minimal shoulder extension. Altogether, the hex press may provide new chest growth and a more shoulder-friendly pressing experience.

Robust Chest Training

Performed properly, the hex press enables maximal or near-maximal chest contraction throughout every repetition — a feat not possible during traditional presses. Here’s why: 

Traditional exercises are limited by the amount of resistance our muscles can overcome during the sticking point, or the most challenging portion of the movement. For presses, the sticking point occurs toward the beginning of the upward movement phase. (2) During the remainder of the movement, your muscles are not maximally challenged. During the hex press, you can ensure your muscles are adequately stimulated by squeezing the weights together as hard as you desire. 

Not feeling adequately challenged? Simply squeeze the dumbbells together harder to demand more force from the chest. Moreover, squeezing as you press virtually ensures thorough engagement of pectoralis major — Read more in the “Muscles Worked” section below.

Reinforces Mind-Muscle Connection and Pressing Technique

Horizontal pressing exercises, such as the bench press and dumbbell bench press, are a mainstay for strength training and physique development. Several technical elements are common across all bench-supported horizontal pressing exercises, including the need for shoulder blade retraction and co-contraction of muscles around the shoulder joints. Also desirable is the sensation of muscular effort from the chest. Lifters spend months, even years, honing their form to improve efficiency and effectiveness.

Fortunately, the hex press can help lifters to build strength, technique, and a mind-muscle connection that can reinforce proper performance of other horizontal presses. During the hex press, squeezing the dumbbells together creates the feeling of peak pectoralis major contraction throughout the pressing movement. This sensation of “flexing the pecs” can help to enhance the mind-muscle connection, which may be conducive to greater gains. (3)

Squeezing the dumbbells together also encourages greater involvement of your rhomboids and middle trapezius, as they must counteract forces from pectoralis major, subscapularis, serratus anterior, and other muscles on the front of the torso. Rhomboids and middle traps are the muscles primarily responsible for maintaining retraction of the shoulder blades. Increased demand during the hex press may encourage lifters to create a tighter setup for bench-supported horizontal pressing.

Shoulder-Friendly Pressing

Individuals with certain shoulder problems, such as shoulder instability, may not tolerate traditional pressing. (4)(5) Individuals who present with apprehension and pain in the front of the shoulder when the arm is brought out and extended behind the body may have a specific type of instability called anterior instability. (4)(6) This problem is common among lifters. One small study reported over two-thirds of recreational resistance trainees showed signs and symptoms of anterior instability. (6) 

Unlike the basic dumbbell bench press or barbell bench press, the hex press limits shoulder extension at the bottom of the movement. Your arms cannot travel behind your body, because the dumbbells are not allowed to clear the chest. This feature may be better tolerated by lifters with functional anterior instability. 

Because every brand of shoulder pain is different, those suffering with shoulder issues should seek a qualified sports medicine provider — and the hex press might be worth discussing, as it may present an opportunity to train around or train through certain shoulder issues with the appropriate guidance.

Muscles Worked by the Hex Press

As a neutral-grip pressing movement, the hex press trains the muscles that flex your shoulders and extend your elbows. Squeezing the dumbbells together also trains the muscles of shoulder horizontal adduction (i.e. those trained during a chest flye) and the muscles of shoulder internal rotation. Here are the major players.

Pectoralis Major

You’ll feel the hex press most profoundly in pectoralis major, the biggest, most superficial muscles of your chest. The pectoralis major has two major parts — the clavicular head, or upper chest, and the sternocostal head, which composes the middle to lower part of the chest. Each part contributes to various shoulder actions and the hex press covers virtually all bases for training your pectoralis major.

Shoulder flexion is resisted during the pressing movement of the hex press. The clavicular head of pectoralis major is trained during resisted shoulder flexion. (7) Shoulder horizontal adduction is trained by squeezing the dumbbells together toward the top of the hex press.

Both heads of the pectoralis major are trained during shoulder horizontal adduction, along with a handful of different muscles. (7)(8) Shoulder internal rotation is trained when the dumbbells are squeezed together toward the bottom of the hex press. Again, both heads are trained during internal rotation exercise, albeit the sternocostal head is likely biased. (9)

Anterior Deltoid

The deltoid is the “cap” of muscle surrounding the front, back, and side of your shoulder. It is divided into three functional parts, each with different actions — anterior, middle, and posterior. The anterior deltoid, or front delts, flex the shoulder and assist with squeezing the dumbbells together during the hex press. (7) While typical pressing exercises hit this part of the delt, the extra squeeze of the hex press makes this exercise more effective for anterior deltoid development.

Triceps Brachii

The hex press trains your triceps brachii, the three-headed muscle on the backside of your arms. In addition to filling your sleeves, the triceps brachii helps improve your bench press numbers by enhancing lockout strength. For a great triceps pump, try three or four sets of hex press with light-to-moderate weight dumbbells for high-repetition sets with 60 seconds rest between each set.

Rotator Cuff

Although traditional pressing largely trains muscles on the front of your chest and shoulders, the movement also activates important muscles located deep behind the shoulders— the posterior rotator cuff. (10) The posterior rotator cuff serves a stabilizing function during the press.

By actively squeezing the dumbbells together, particularly during the bottom half of the hex press, the deep muscle on the front of the shoulder, or anterior rotator cuff, is engaged. Hence, the hex press appears to be uniquely suited to train both the posterior and anterior rotator cuff muscles.

How to Program the Hex Press

The hex press can be programmed in a variety of ways on push day, during a specific chest workout, or during a full body workout. Hex presses can build muscle and strength. In addition, they prime your chest and shoulders for heavy work and work nicely for intensification techniques.

As a Low-to-Moderate Weight, High-Repetition Chest Builder 

Whether training for building muscle (i.e. “hypertrophy”) or strength, high effort sets — those carried up to or near muscular failure — are effective even relatively with light weight. (11)(12)(13) 

Select light-to-moderate weight dumbbells (e.g. 40 to 70% of what you’d use for a standard dumbbell bench press). Then, take each working set to within two or three repetitions of failure. Two to four sets of eight or more repetitions will promote strength and size, provided sets are performed with high levels of effort.

As a Lightweight Activation Exercise

Do you or someone you know suffer from the inability to feel the chest working during presses? Don’t despair. The hex press might be the fix. 

Simply perform one to three light sets of hex presses before your primary press of the day (i.e. before the bench press, incline press, etc.). Focus on the “squeeze” during the hex press. Then, like an overfilled shaker bottle, the mind-muscle connection to your pecs will spill over to your primary pressing movement.

Maximally squeezing the dumbbells together during a set of hex pressing may increase power output during a subsequent set of presses via a phenomenon called post-activation potentiation. (14) This effect may be especially appealing for athletes and lifters training to be more athletic. 

As Part of a Giant Set

A giant set is an intensification technique consisting of four or more exercises in series without rest between. Like supersets, the exercises used giant sets can target non-competing muscle groups or identical muscles.

When all four exercises in the giant set target the same muscles, they’ve been shown to produce similar hypertrophy to supersets and traditional sets that used 90 second rest intervals. (15) But here’s the kicker — giant sets take less time than supersets and traditional sets. 

The hex press requires simple equipment, minimal setup, and compliments many different giant set configurations. Here’s a sample giant set:

• Dumbbell Bench Press — 3-4 x 12
• Dumbbell Pullover — 3-4 x 12
• Dumbbell Flye — 3-4 x 12
• Hex Press — 3-4 x 12

Take no rest between individual exercises. Switch dumbbells if necessary and immediately begin the next lift. Rest 60-90 seconds between giant sets.

Hex Press Variations

Looking for other effective and shoulder-friendly ways to train the chest? Depending on your preferences and available equipment, you might choose one of the following variations: 

Single-Arm Dumbbell Floor Press

The dumbbell floor press can be a great exercise for learning and training horizontal pressing movements. Compared to the basic dumbbell bench press, the floor press limits shoulder extension, as the upper arms will be stopped by the ground. The shoulder extension range of motion of the floor press is similar to the hex press, meaning it is likely to minimize stress on the front of the shoulder, as discussed in the Benefits section, above.

One major drawback of the dumbbell floor press, however, is that it is usually limited to light dumbbells due to difficult setup. Performing the floor press one arm at a time (“unilaterally”) helps to minimize this problem.

Perform the single-arm dumbbell floor press lying on your back, either with your feet flat on the floor or your legs extended out in front of you. Begin the press with a single dumbbell held at the side of your chest and your upper arm resting on the floor. Keep your shoulder blades pinned to the floor as you drive the dumbbell toward the ceiling and lower with control. 

Incline Hex Press

Limited research suggests the incline bench press may provide greater gains in upper chest, or clavicular head pectoralis major, muscle thickness compared to the flat bench press. (8)(16)

Although we must be cautious extrapolating these findings to the hex press, lifters wishing to build their upper chest might consider the incline version of the exercise. The incline hex press is performed just like the hex press, except an incline bench or adjustable bench set to approximately 45-degrees is used.

Hex Press to Flye Press Combo

A potential shortcoming of the hex press is the inability to expose the chest to training at long muscle lengths (e.g. “under stretch”). Enter the flye press. The traditional flye press involves pressing to lockout and then allowing the dumbbells to spread apart in a “flye-like” motion during the downward movement phase, thereby training pectoralis major at long muscle lengths during the eccentric (lowering phase).

For the hex press to flye press combo, get the benefits of the “squeeze” by performing the upward movement phase like a hex press and lowering the weights like a flye. Be sure to use lighter dumbbells than usual for this movement, as the eccentric flye is extremely challenging. 

Medicine Ball Push-up

While this final variation isn’t a dumbbell press at all, push-up variations are criminally underrated. They can be done nearly anywhere. Better yet, push-ups increase strength and muscle mass similarly to the bench press. (17) 

Performing push-ups with your hands on either side of a medicine ball requires isometric horizontal adduction of the shoulders similar to the hex press, while training through a similar pressing range of motion. Try the medicine ball squeeze push-up as a hex press alternative when dumbbells are scarce, when you want to change-up in the feel of your chest training, or when traditional push-ups become too easy.  

FAQs

Build a Magnum Chest with the Champagne Press

The hex press is performed by aggressively squeezing dumbbells together throughout a neutral-grip dumbbell bench press. The squeeze engages greater portions of your pecs, which may lead to accelerated chest gains. The hex press also reinforces important elements of pressing technique, spares sore shoulders from loaded hyperextension, and creates co-contraction conducive to joint stability. Savor the squeeze and celebrate the hex press.

References

1. Haff, G. G., & Triplett, N. T. (Eds.). (2015). Essentials of Strength Training and Conditioning 4th ed. Human Kinetics. Champagne, IL, USA. 351-408. 
2. Kompf, J., & Arandjelović, O. (2017). The sticking point in the bench press, the squat, and the deadlift: Similarities and differences, and their significance for research and practice. Sports Medicine, 47, 631-640.
3. Schoenfeld, B. J., et al. (2018). Differential effects of attentional focus strategies during long-term resistance training. European Journal of Sport Science, 18(5), 705-712.
4. Moroder, P., et al. (2020). Characteristics of functional shoulder instability. Journal of Shoulder and Elbow Surgery, 29(1), 68-78.
5. Kolber, M. J., et al. (2010). Shoulder injuries attributed to resistance training: a brief review. The Journal of Strength & Conditioning Research, 24(6), 1696-1704.
6. Kolber, M. J., Corrao, M., & Hanney, W. J. (2013). Characteristics of anterior shoulder instability and hyperlaxity in the weight-training population. The Journal of Strength & Conditioning Research, 27(5), 1333-1339.
7. Ackland, D. C., et al. (2008). Moment arms of the muscles crossing the anatomical shoulder. Journal of Anatomy, 213(4), 383-390.
8. dos Santos Albarello, et al. (2022). Non-uniform excitation of pectoralis major induced by changes in bench press inclination leads to uneven variations in the cross-sectional area measured by panoramic ultrasonography. Journal of Electromyography and Kinesiology, 67, 102722
9. Ackland, D. C., & Pandy, M. G. (2011). Moment arms of the shoulder muscles during axial rotation. Journal of Orthopaedic Research, 29(5), 658-667.
10. Wattanaprakornkul, D., et al. (2011). Direction-specific recruitment of rotator cuff muscles during bench press and row. Journal of Electromyography and Kinesiology, 21(6), 1041-1049.
11. Schoenfeld, B., et al. (2021). Resistance training recommendations to maximize muscle hypertrophy in an athletic population: Position stand of the IUSCA. International Journal of Strength and Conditioning, 1(1), 1-30.
12. Lasevicius, T., et al. (2018). Effects of different intensities of resistance training with equated volume load on muscle strength and hypertrophy. European Journal of Sport Science, 18(6), 772-780
13. Weakley, J., et al. (2023). Physiological Responses and Adaptations to Lower Load Resistance Training: Implications for Health and Performance. Sports Medicine-Open, 9(1), 1-10.
14. Esformes, J. I., et al. (2011). Effect of different types of conditioning contraction on upper body postactivation potentiation. The Journal of Strength & Conditioning Research, 25(1), 143-148.
15. Demirtaş, B., et al. (2022). The effect of three different sets method used in resistance training on hypertrophy and maximal strength changes. Physical Education of Students, 26(6), 270-279.
16. Chaves, S. F., et al. (2020). Effects of horizontal and incline bench press on neuromuscular adaptations in untrained young men. International Journal of Exercise Science, 13(6), 859.
17. Kikuchi, N., & Nakazato, K. (2017). Low-load bench press and push-up induce similar muscle hypertrophy and strength gain. Journal of Exercise Science & Fitness, 15(1), 37-42.
18. López-Vivancos, A., et al. (2023). Electromyographic Activity of the Pectoralis Major Muscle during Traditional Bench Press and Other Variants of Pectoral Exercises: A Systematic Review and Meta-Analysis. Applied Sciences, 13(8), 5203.
19. Paoli, A., et al. (2019). Mind-muscle connection: effects of verbal instructions on muscle activity during bench press exercise. European Journal of Translational Myology, 29(2).

Featured Image: MDV Edwards / Shutterstock

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During the 2023 International Powerlifting Federation (IPF) 2023 IPF World Classic & Equipped Bench Press Championships, powerlifter Daiki Kodama captured a 230.5-kilogram (508-pound) raw bench press en route to a first-place performance in the single-lift contest. The mark is a new raw IPF World Record in the 83-kilogram weight class, albeit of a single-lift, non-full-power-meet distinction. At 44 years old, Kodama was a Masters 1 competitor during this competition.

According to the IPF records database, Kodama’s lift officially surpasses his peer Owen Hubbard, who bench pressed 218.5 kilograms (481.7 pounds) for the past record in the 83-kilogram class. Kodama wore wrist wraps and a lifting belt to help achieve his milestone. Both pieces of equipment constitute raw implements in a sanctioned powerlifting context.

Kodama actually participated as both a raw and equipped competitor at the 2023 IPF World Bench Press Championships. In addition to his raw IPF World Record, Kodama recorded a 275-kilogram (606.2-pound) bench press while wearing a single-ply shirt during the equipped portion. While the lift isn’t an IPF World Record, it was enough to give Kodama another first-place result in the competition.

Per his page on Open Powerlifting, Kodama is a predominant bench press-only competitor. In a career spanning back to September 2001, Kodama has been a participant in full power meets on just four occasions. With his raw and equipped first-place performances from the 2023 IPF World Bench Press Championships, Kodama can now boast more than 20 separate gold medals (raw and equipped) from the contest as recognition of his remarkable upper-body strength.

In his native Japan, Kodama is also a frequent participant in Japanese bench press competitions. The athlete can highlight another 20+ distinct gold medals, both raw and equipped, in bench press-only Japanese competitions. (Note: This does not count victories in competitions featuring a specific profession, such as law enforcement or firefighters, as the main class of competitors.)

Notably, Kodama also possesses the IPF Raw World Record bench press in the 74-kilogram division. He scored this lift of 225 kilograms (496 pounds) at the 2019 IPF World Men’s Open Classic Bench Press Championships, which ironically took place in Japan during the spring of 2019.

At this stage of his powerlifting career, Kodama likely has nothing else to prove. His rap sheet has established him as arguably one of the greatest bench pressers of all time. At the very least, he’s certainly been one of the most prolific. However, rewriting the record books yet another time had to be a satisfying milestone for this seasoned upper-body specialist.

Featured image: @theipf on Instagram

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“Placebos: As kids in the 80s, whenever we complained about a stomach ache and asked to stay home from school, our mom would give us some “medicine” to calm our stomachs. It was 2% milk with a bit of sugar and green food colouring. It worked like a charm.“

-Yep.

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On May 27-29, 2023, during the 2023 UK’s Strongest Woman (UKSW), strongwomen Izzy Tait and Sam Taylor combined for a unique milestone of strength. The athletes paired up to deadlift a barbell loaded up with 454 kilograms (1,009 pounds) of weight. The mark is officially a Guinness World Record for the heaviest tandem deadlift between two women’s competitors ever.

Both athletes each wore a lifting belt and utilized wrist straps to pull their mutual CERBERUS Strength Kratos bar — a specialized barbell that is 10 feet in length and adds more of a “flex” challenge to a deadlift from the ground — for the record achievement. The lift was not an official event during the 2023 UKSW. During the actual competition portion, Tait finished in fifth place, while Taylor did not compete in the contest and was on hand solely to participate in the record pull.

Before this tandem Guinness World Record deadlift, Tait and Taylor had developed some measure of renown in their budding careers for different reasons. According to her page on Strongman Archives, the 2023 UKSW was Tait’s second-sanctioned strongwoman appearance, with the first being the 2022 UKSW. The athlete can now boast two top-five results in one of the biggest contests in the sport of strongwoman.

Meanwhile, as an occasional Masters competitor, Taylor has also started to make some relative noise in strength. Before notching this tandem deadlift record, the most noteworthy result of Taylor’s resume might be her third-place podium result from the 2021 Master’s World’s Strongest Woman (MWSW). To date, according to her page on Strongman Archives, Taylor has only featured in four strongwoman competitions.

Now, both Tait and Taylor have found a mutual way to use their combined strength as a way to rewrite one of the more unique record books on the globe.

Tait and Taylor’s Guinness World Record wasn’t the only new Kratos bar pulling record during the proceedings of the 2023 UKSW. Their peer Lucy Underdown, the runner-up in the overall contest, scored a 305-kilogram (672.4-pound) Kratos bar deadlift World Record. It seems when some of the strongest women on the planet gather in one place; iron sharpens iron in a motivating fashion.

At the time of this article’s publication, it’s unclear what the future holds in store for either Tait or Taylor, two strongwomen still relatively new to the sport’s scene. However, if they’re already notching records this early in their career, it might be hard to set a ceiling on their potential.

Featured image: @cerberus_strength on Instagram

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On May 28, 2023, strength icon Nick Best shared an Instagram clip of himself scoring a 350-kilogram (771.6-pound) back squat with wraps during a training session. The active powerlifter and retired strongman competitor was fully adorned during this massive lift. He donned a lifting belt and knee wraps, and utilized wrist wraps to help assist with the monstrous squat. Moreover, the 54-year-old Best captured this squat with wraps roughly five months in the aftermath of an early January 2023 nephrectomy — the surgical removal of either of the kidneys.

Established powerlifting stars Joe Sullivan and Jayvion Wyche were on hand to spot Best for his squat that took place at their mutual Dragon’s Lair Gym in Clark County, NV. According to the log on Open Powerlifting, Sullivan is the all-time raw squat World Record holder in the 100-kilogram weight class with a lift of 385.9 kilograms (850.9 pounds) at the 2023 World Raw Powerlifting Federation (WRPF) Battle of the Yard 8.

This squat did not come without an apparent challenge to Best. Though the athlete appeared to have full control as he lowered himself into the “hole,” Best seemed to take his time through the rep and saw a little bit of a struggle. Nonetheless, Best managed to finish off the squat single with a successful lockout and notable power milestone after his surgery earlier in the year.

To build on this huge squat with wraps, Best also shared a video of himself capturing a 306.1-kilogram (675-pound) raw deadlift. According to the caption of this specific post, it was the most weight Best has pulled since his January nephrectomy. The athlete capped his deadlift from a narrow stance while wearing a lifting belt and utilizing a mixed grip.

Per BarBend, Best is indeed preparing for a formal return to sanctioned powerlifting. The athlete plans to compete again at the 2023 WRPF National Championship. The contest will take place on Sep. 22-24, 2023, in Las Vegas, NV. It is unclear what weight class Best will feature in, but he will likely be a part of the Men’s 50-54 division based on his age at the time of competition. These two recent training lifts were likely about Best testing his current limits before he makes a return to an official powerlifting platform.

Best’s last sanctioned powerlifting appearance occurred at the 2022 WRPF FQ Classic 2 in early May 2022. The competition saw the athlete finishing in first place in the Men’s 50-54 division with wraps while participating in the 140-kilogram weight class.

From his recent kidney surgery to a lat injury in 2021, Best has seen a number of obstacles appear in his path in recent years. None of these unforeseen circumstances seem to be slowing down a strength dynamo like him because he continues to plow forward in his legendary career.

Featured image: @nickbeststrongman on Instagram

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Ellie Turner (Individual Women) and Jay Crouch (Individual Men) are the winners of the 2023 CrossFit Oceania Semifinal. On the Teams side, CrossFit Torian Mayhem stood on top of the podium. The 2023 CrossFit Oceania Semifinal occurred on May 25-28, 2023, in Tennyson, QLD, Australia.

Turner’s win earns the athlete her third-ever official berth in the CrossFit Games, with the 2023 edition set to take place in Madison, WI, on Aug. 3-6, 2023. The athlete finished in 18th place during the 2022 CrossFit Games. Meanwhile, Crouch continues his run as a fixture at CrossFit’s annual event. The 2023 Games will be the competitor’s sixth appearance as an Individual or Team performer at the contest. His best-ever individual performance was an 18th-place result from 2020.

Here are the results and top 20 finishers for the Individual Women, Individual Men, and Teams divisions from the 2023 CrossFit Oceania Semifinal. The standard seven-workout format for the Individuals and six-workout setup for the Teams remained static.

Individual Women Results

1. Ellie Turner — 592 points
2. Jamie Simmonds — 568 points   
3. Emily De Rooy — 556 points
4. Katelin Van Zyl — 525 points
5. Madeline Sturt — 524 points
6. Grace Walton — 521 points
7. Georgia Pryer — 457 points
8. Julia Hannaford — 392 points
9. Gemma Hauck — 385 points
10. Laura Clifton — 375 points
11. Danielle Ford — 371 points
12. Madeline Shelling — 327 points
13. Briony Challis — 323 points
14. Katie Brock — 315 points
15. Elly Hutchens — 312 points
16. Chloe Gregory — 301 points
17. Olivia Smoothy — 296 points
18. Daisy McDonald — 274 points
19. Amanda Mackay — 271 points
20. Annika Roberts — 262 points

Individual Men Results

1. Jay Crouch — 600 points
2. Bayley Martin — 554 points
3. Jake Douglas — 531 points
4. William Kearney — 505 points
5. Peter Ellis — 496 points
6. Reilly Smith — 450 points
7. Zac Thomas — 441 points
8. Isaac Newman — 438 points
9. James Newbury — 417 points
10. Mitchell Case — 355 points
11. Riley Martin — 354 points
12. James Thomas — 340 points
13. Darcy Hancock — 338 points
14. Zane Shellabear-Healey — 337 points
15. Rob Watt — 333 points
16. Matt Gilpin — 328 points
17. Luke McMahon — 315 points
18. Johan Roberts — 314 points
19. Andrew Sambell — 306 points
20. Bailey O’Brien — 295 points

Teams Results

1. CrossFit Torian Mayhem — 585 points
2. Plus64 CrossFit 64Army Endgame — 570 points
3. PFC CrossFit 3076 — 505 points
4. CrossFit Torian Black — 500 points
5. 2100 Tribe CrossFit Tribe HQ — 370 points
6. CrossFit Geo Starr Strength — 355 points
7. CrossFit Play Starr Strength — 325 points
8. Concept CrossFit Concept Crew — 290 points
9. CrossFit EXF — 290 points
10. CrossFit East Tamaki Jack’s Pack — 290 points
11. CrossFit Chocolate Box — 280 points
12. Plus64 CrossFit Plan B — 270 points
13. CrossFit Peak Blaxland — 250 points
14. Picton CrossFit NTRS Picton CrossFit — 230 points
15. CrossFit Townsville — 220 points
16. CrossFit Mecca — 215 points
17. Steel Coast CrossFit — 205 points
18. CrossFit Papamoa Mangöpare — 200 points
19. CrossFit Botany — 180 points
20. CrossFit Creative — 165 points

Upcoming CrossFit Semifinal Dates

There are just two remaining 2023 CrossFit Semifinal legs before the 2023 CrossFit Games this late summer. The concluded Semifinals include North America East, Africa, North America West, South America, and now Oceania.

Here are the locations and the remaining schedule for the 2023 CrossFit Semifinals:

• June 1-4, 2023: Europe Semifinal | Berlin, Germany
• June 1-4, 2023: Asia Semifinal | Busan, South Korea

By the start of early June, there will be a definitive understanding of the headline competitors at the 2023 CrossFit Games.

Featured image: @elliebecturner on Instagram

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Victoria Campos (Individual Women) and Kaique Cerveny (Individual Men) are the victors of the 2023 CrossFit South America Semifinal. Campos will attempt to build on her debut at the 2022 CrossFit Games this coming August in Madison, WI. The athlete participated in the first days of competition last summer, but did not make the cut to compete in the final events. Meanwhile, Cerveny earns his first-ever roster spot in the CrossFit Games with this Semifinal victory.

On the Teams side, Templo SA CrossFit Blacksheep Treta emerged victorious to earn its official berth in the 2023 CrossFit Games. This segment of the overall 2023 CrossFit Semifinals took place in Rio de Janeiro, Brazil, on May 26-28, 2023.

Here are the results and top 20 finishers for each of the three divisions that participated in the 2023 CrossFit South America Semifinal. The usual and universal format for all seven 2023 CrossFit Semifinals applied: Individual athletes had seven workouts on their plate, and Teams athletes had six workouts to perform.

Individual Women Results

1. Victoria Campos — 616 points
2. Alexia Williams — 600 points
3. Valentina Rangel — 556 points
4. Andreia Pinheiro — 552 points
5. Fernanda Dotto — 460 points
6. Emily Andrade — 454 points
7. Luiza Marques — 439 points
8. Julia Kato — 425 points
9. Delfina Ortuño — 414 points
10. Amanda Fusuma — 413 points
11. Sasha Nievas — 402 points
12. Bruna Baxhix — 381 points
13. Constanza Cabrera — 378 points
14. Licía Viretti Anino — 323 points
15. Kiara Priscilla Schneider — 309 points
16. Claudia Amaral — 303 points
17. Thais Nunes — 297 points
18. Jane Silva — 282 points
19. Patricia Maciel — 275 points
20. Sabrina Bedin — 274 points

Individual Men Results

1. Kaique Cerveny — 660 points
2. Kalyan Souza — 644 points
3. Guilherme Malheiros — 613 points
4. Benjamin Gutierrez — 504 points
5. Bruno Marins — 496 points
6. Agustin Richelme — 466 points
7. Gustavo Errico — 426 points
8. Brayan Stiven Fajardo — 423 points
9. Lago Guiraldes — 408 points
10. Joao Pedro Barcelos — 386 points
11. Juan Manuel Seitun — 322 points
12. Pablo Chalfun — 317 points
13. Omar Martinez — 317 points
14. Vinicius Stoelben — 313 points
15. Vitor Caetano — 303 points
16. Esteban Ospina — 299 points
17. Bruno Diniz — 297 points
18. Vitor Nunes — 291 points
19. Lukas Ozaki — 282 points
20. Geronimo Beaudean — 263 points

Teams Results

1. Templo SA CrossFit Blacksheep Treta — 535 points
2. Q21 CrossFit — 520 points
3. Sense Fitness CrossFit Mayhem Soul — 460 points
4. Q21 CrossFit Flux Team — 395 points
5. Soren CrossFit Team Soren 1 — 395 points
6. Bushido CrossFit — 385 points
7. Kingbull CrossFit Paraguay — 385 points
8. Vittoria CrossFit Morereps 2023 — 380 points
9. Sense Fitness CrossFit Tuki — 350 points
10. Pam CrossFit — 345 points
11. CrossFit Tyranno — 335 points
12. Compa CrossFit — 295 points
13. BRV CrossFit Fitness Factory — 285 points
14. Cavaleiros CrossFit II Team Cavaleiros LL — 280 points
15. Vittoria CrossFit Team Hungry — 265 points
16. WTC CrossFit Ghostbusters Team — 230 points
17. Overking CrossFit Team DC — 220 points
18. CrossFit Beira Rio Team Beira Rio — 145 points
19. CrossFit Crane — 95 points
20. Inverted CrossFit — Zero points

Upcoming CrossFit SemiFinal Dates

Five of the seven 2023 CrossFit Semifinal segments have concluded. They are as follows: North America East, Africa, North America West, Oceania, and South America.

Here are the scheduled dates and locations for the remaining 2023 CrossFit Semifinals:

• June 1-4, 2023: Europe Semifinal | Berlin, Germany
• June 1-4, 2023: Asia Semifinal | Busan, South Korea

With just two legs remaining in the 2023 CrossFit Semifinals, a concrete understanding of the headline divisions’ rosters for the 2023 CrossFit Games will soon be established.

Featured image: @victoriacampos013 on Instagram

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On May 20, 2023, during the 2023 USA Powerlifting (USAPL) P3 Grand Prix, powerlifter Austin Perkins scored a 305-kilogram (672.4-pound) raw back squat. The mark is an all-time raw World Record in Perkins’ 75-kilogram competitive weight class, officially surpassing his peer Taylor Atwood by two kilograms (4.4 pounds). According to Open Powerlifting, Atwood achieved the past raw record squat mark of 303 kilograms (668 pounds) in the 75-kilogram division at the 2021 USAPL Raw Nationals.

Perkins wore a lifting belt and utilized wrist wraps and knee sleeves — which still qualifies as raw in a sanctioned powerlifting context — to help achieve his record mark.

In a caption of one of Perkins’ recent Instagram posts, he recaps what went into attaining his raw World Record squat. The athlete steadily built up toward the achievement through his meet performance and needed all three attempts to break the new boundary after a 280-kilogram (617.4-pound) first squat and a 295-kilogram (650-pound) second squat.

Perkins wrote that after a personally disappointing performance at the 2022 USAPL Virginia Pro in December 2022 (a contest he still won in the raw 75-kilogram class), he was motivated to improve the depth of his squats. He also made a grip adjustment, placing his hands wider and getting his barbell in a lower position so the athlete could enjoy more of a “vertical” squat.

Here’s an overview of Perkins’ top stats at the 2023 USAPL P3 Grand Prix. In addition to his World Record squat, the athlete notably scored all-time raw competition bests on his bench press (195 kilograms/429.9 pounds), deadlift (325 kilograms/716.5 pounds), and total (825 kilograms/1,818.8 pounds).

Austin Perkins (75KG) | 2023 USAPL P3 Grand Prix Top Stats

• Squat — 305-kilogram (672.4-pound) | All-Time Raw World Record
• Bench Press — 195 kilograms (429.9 pounds) | All-Time Raw Competition Best
• Deadlift — 325 kilograms (716.5 pounds) | All-Time Raw Competition Best
• Total — 825 kilograms (1,818.8 pounds) | All-Time Raw Competition Best

Note: At the time of this writing, Perkins’ record squat mark is official but has not yet been reflected in databases like Open Powerlifting.

Even with a new World Record and all the work he put into it, Perkins didn’t seem satisfied with his closing note. If anything, he characterized this specific meet as something that might be just the beginning. The powerlifter appeared to tease his next competitive appearance at the 2023 USAPL Equipped Nationals on June 17, 2023, in Dallas, TX.

Perkins was the 75-kilogram runner-up in his last Equipped Nationals berth in 2021. His tenor made it seem he was dead set on a victory this time around.

“To cap things off, this was the most confident on a squat I had ever been,” Perkins wrote of his raw World Record squat. “There weren’t any unknown variables come meet day which I loved. We went in and hit numbers we knew were going to be easy enough. [I’m] following the same protocol for Nats [the 2023 USAPL Equipped Nationals]. Can’t wait to see what we do when we’re actually pushing limits.”

Featured image: @the75KG on Instagram

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Alex Gazan (Individual Women) and Patrick Vellner (Individual Men) are the winners of the 2023 CrossFit North America West Semifinal. To notch his Semifinal win, Vellner, the 2022 CrossFit Games runner-up, beat two-time defending CrossFit Games champion Justin Medeiros.

Gazan bolsters her current fifth-place worldwide ranking on the official CrossFit leaderboard with this victory, earning her second-ever placing in the CrossFit Games. Gazan finished in 24th place for the Individual Women in her debut in 2022. Three teams, CrossFit Franco’s Misfits, CrossFit Invictus, and CrossFit Omnia, all finished with an identical number of points to win the Teams portion.

This North America West semifinals — one of the last legs before the 2023 CrossFit Games in early August — took place on May 25-28, 2023, in Pasadena, CA.

Here are the respective final results and top 20 finishers for all three included divisions at the 2023 CrossFit North America West Semifinal. As is the case with other Semifinals legs, the Individual athletes performed seven workouts, while the Teams competitors participated in six.

Individual Women Results

1. Alex Gazan — 538 points
2. Katrin Davíðsdóttir — 527 points
3. Arielle Loewen — 525 points
4. Christine Kolenbrander — 507 points
5. Bethany Shadburne — 504 points
6. Emily Rolfe — 465 points
7. Olivia Kerstetter — 457 points
8. Abigail Domit — 421 points
9. Baylee Rayl — 415 points
10. Kelly Baker — 415 points
11. Dani Speegle — 413 points
12. Kloie Wilson — 402 points
13. Lauren Fisher — 382 points
14. Emily White — 381 points
15. Sydney Michalyshen — 373 points
16. Hannah Black — 370 points
17. Stacy Lerum — 370 points
18. Hattie Kanyo — 359 points
19. Karisa Stapp — 356 points
20. Ellia Miller — 344 points

Individual Men Results

1. Patrick Veller — 612 points
2. Brent Fikowski — 569 points
3. Samuel Kwant — 564 points
4. Cole Greashaber — 528 points
5. Justin Medeiros — 519 points
6. Chandler Smith — 490 points
7. Nick Mathew — 472 points
8. Colten Mertens — 458 points
9. Cole Sager — 458 points
10. Mitchel Stevenson — 422 points
11. Luis Oscar Mora — 418 points
12. John Wood — 417 points
13. Jack Rozema — 402 points
14. Justin Rhodes — 351 points
15. Maximilian Krieg — 349 points
16. Scott Tetlow — 343 points
17. Chris Ibarra — 343 points
18. Isaiah Vidal — 326 points
19. Phillip Muscarella — 325 points
20. Anthony Davis — 324 points

Teams Results

1. CrossFit Franco’s Misfits — 555 points | Three-way tie for first place
2. CrossFit Invictus — 555 points | Three-way tie for first place
3. CrossFit Omnia — 555 points | Three-way tie for first place
4. CrossFit Kilo II — 528 points
5. Koda CrossFit Redemption — 486 points
6. CrossFit Invictus Unconquerable — 483 points
7. Rhino CrossFit Dawgs — 444 points
8. CrossFit Invictus Sea of Green — 432 points
9. Einhorn CrossFit Ascend — 417 points
10. CrossFit Believe — 364 points
11. Verdant CrossFit — 363 points
12. CrossFit 8035 — 354 points
13. CrossFit Overtake Team Destiny — 349 points
14. Undefeated CrossFit — 334 points
15. CrossFit Complex — 327 points
16. CrossFit Queretaro The W Pack — 309 points
17. CrossFit Kemah — 286 points
18. Ben Lomond CrossFit Rise — 265 points
19. CrossFit Condesa Luther MX — 250 points
20. Salty Hive CrossFit — 236 points

Upcoming CrossFit Semifinal Dates

Five legs of the 2023 CrossFit Semifinals — North America East, Africa, North America West, Oceania, and South America — are in the books, and only two remain. Here are the upcoming dates for the remaining 2023 CrossFit Semifinals:

• June 1-4 — Europe Semifinal | Berlin, Germany
• June 1-4 — Asia Semifinal | Busan, South Korea

At the conclusion of both the Europe and Asia Semifinals, the headline divisions (Individual Women, Individual Men, Teams) of the 2023 CrossFit Games will have most of their primary rosters locked in. From there, it’s a two-month sprint (or wait) until the biggest competition in CrossFit in the late summer.

Featured image: @alexgazan_ on Instagram

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On May 27-29, 2023, during the 2023 UK’s Strongest Woman, Lucy Underdown scored a 305-kilogram (672.4-pound) Kratos bar deadlift World Record. In the context of a strongwoman event, Underdown utilized a lifting belt and lifting straps to help achieve her massive milestone pull. The strongwoman completed her Kratos bar deadlift from a conventional stance with a double-overhand grip. Underdown finished as the runner-up to eventual champion Rebecca Roberts in the strongwoman contest.

The CERBERUS Kratos Strongman Bar (also known as the “Kratos bar”) is characterized mainly by its length. According to the barbell’s description on the CERBERUS Strength website, the Kratos bar measures at a lengthy 10 feet from end to end. The extended length creates an additional “flex” and “whip” an athlete must overcome to complete a full lockout of their deadlift repetition. The bar also has a base weight of 28 kilograms (61.7 pounds) which is more than the standard 20.4 kilograms (45 pounds) for a “normal” barbell.

Despite the added challenge, Underdown seemingly accomplished her record mark with ease based on a clip of her Kratos bar lift.

In a post caption on her Instagram, Underdown seemed appreciative of her overall performance at the 2023 UK’s Strongest Woman. Even without the victory, Underdown finishing in second place marks her third podium accomplishment in her last four competitive appearances, per Strongman Archives.

It seems any time an athlete can score a runner-up result and still take home a World Record, they may appropriately gush about their output.

“What an awesome weekend!” Underdown started in her post. “I fought so, so hard for the win. It really came down to the last bag of the last event and unfortunately I came up short against the amazing [Rebecca Roberts]. These things happen and we learn and move on! A [CERBERUS Strength] Kratos bar deadlift World Record of 305 kilograms (honestly, felt like I could have done 320 kilograms yesterday) and a surprise Block Press win with an easy five reps. I can’t be too unhappy!

The final note of Underdown’s competition reflection features the athlete teasing “Euros prep.” At the time of this article’s publication, it is unclear exactly which contest Underdown is referring to, but based on her precedent, it seems likely the strongwoman means the 2023 Britain’s Strongest Woman (BSW) set for late September 2023.

After this kind of new result, the strongwoman world should probably expect another glowing performance from Underdown at the 2023 BSW.

Featured image: @cerberus_strength on Instagram

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