Dumbbell Pullover vs Smith Machine Bench Press
Maximizing Your Chest Workout Plan
Contents
Smith Machine Bench Press works multiple joints at once, Dumbbell Pullover isolates — difficulty 3 of 5 vs 4. See which fits your Chest day.
Customize Your Chest Workout: Explore the Benefits of Dumbbell Pullover and Smith Machine Bench Press for Better Comparison.
Planfit Users' Choice about Dumbbell Pullover 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 4,159 for Dumbbell Pullover.
Popularity is not the whole answer. Dumbbell Pullover 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 Dumbbell Pullover and Smith Machine Bench Press Differ
| What differs | Dumbbell Pullover | Smith Machine Bench Press |
|---|---|---|
| Muscles worked | chest, back, and triceps | chest, triceps, and front delts |
| Equipment | a dumbbell | a machine |
| Difficulty | 4 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 4,159 sessions | 12,714 sessions |
How to Dumbbell Pullover
Dumbbell Pullover muscles worked: Chest
Form
- 1. Slowly lower the dumbbell above your head.
- 2. At this time, your chest and back should be sufficiently stretched.
- 3. Slowly lift the dumbbell to return to the starting position.
Coach's Comment
- 1. If you feel pain in the front of your shoulder or chest, or if it is difficult to lower the dumbbell above the top of your head, do not overexert yourself and lower it only as much as you can, and adjust to a lighter dumbbell.
- 2. Engage your abs to protect your lower back so that your lower back does not overarch.
If you want to know a detailed guide to Dumbbell Pullover, alternative exercises, and its benefits, check it out here. Check out the Dumbbell Pullover 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, Dumbbell Pullover or Smith Machine Bench Press?
Planfit users log Smith Machine Bench Press more often — 12,714 sessions against 4,159 for Dumbbell Pullover. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
Do Dumbbell Pullover and Smith Machine Bench Press work the same muscles?
Not quite. Dumbbell Pullover loads chest, back, and triceps, and Smith Machine Bench Press loads chest, triceps, and front delts.
What equipment do Dumbbell Pullover and Smith Machine Bench Press need?
Dumbbell Pullover needs a dumbbell, 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 Dumbbell Pullover once your form holds up.
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