Cable Crossover vs Smith Machine Bench Press
Maximizing Your Chest Workout Plan
Contents
Smith Machine Bench Press works multiple joints at once, Cable Crossover isolates — difficulty 3 of 5 vs 4. See which fits your Chest day.
Customize Your Chest Workout: Explore the Benefits of Cable Crossover and Smith Machine Bench Press for Better Comparison.
Planfit Users' Choice about Cable Crossover vs Smith Machine Bench Press : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Smith Machine Bench Press more often — 12,714 sessions compared to 7,891 for Cable Crossover.
Popularity is not the whole answer. Cable Crossover and Smith Machine Bench Press differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Cable Crossover and Smith Machine Bench Press Differ
| What differs | Cable Crossover | Smith Machine Bench Press |
|---|---|---|
| Muscles worked | chest, biceps, and front delts | chest, triceps, and front delts |
| Machine type | cable-driven | Smith-machine |
| Difficulty | 4 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 7,891 sessions | 12,714 sessions |
How to Cable Crossover
Cable Crossover muscles worked: Chest
Form
- 1. With your arms slightly bent, bring your hands together using your chest muscles.
- 2. Slowly return to the starting position.
Coach's Comment
- 1. Please use light weights as this exercise can put strain on the shoulders.
- 2. If you experience shoulder pain, please stop and switch to a different exercise.
- 3. Be careful not to fully extend your arms.
If you want to know a detailed guide to Cable Crossover, alternative exercises, and its benefits, check it out here. Check out the Cable Crossover Guide page of our blog!
How to Smith Machine Bench Press
Smith Machine Bench Press muscles worked: Chest
Form
- 1. Slowly lower the barbell until it touches just below your chest.
- 2. At this time, your forearms should be perpendicular to the ground.
- 3. Slowly lift the barbell back up to return to the starting position.
Coach's Comment
- 1. If the barbell does not touch your chest, please lower it as much as possible without overexerting yourself.
- 2. Be careful not to let your shoulders come forward of your chest, as this can put strain on your shoulders.
- 3. Please be careful not to let your hips come off the bench.
If you want to know a detailed guide to Smith Machine Bench Press, alternative exercises, and its benefits, check it out here. Check out the Smith Machine Bench Press Guide page of our blog!
Frequently Asked Questions
Which is better for Chest, Cable Crossover or Smith Machine Bench Press?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Chest, so the choice comes down to the equipment you have and the muscles you want to load.
Do Cable Crossover and Smith Machine Bench Press work the same muscles?
Not quite. Cable Crossover loads chest, biceps, and front delts, and Smith Machine Bench Press loads chest, triceps, and front delts.
What equipment do Cable Crossover and Smith Machine Bench Press need?
Cable Crossover needs a machine, and Smith Machine Bench Press needs a machine.
Which is easier to start with?
Smith Machine Bench Press is the easier place to start. Move to Cable Crossover once your form holds up.
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