Face Pull vs Smith Machine Overhead Press
Maximizing Your Shoulder Workout Plan
Contents
Face Pull is the easier place to start — difficulty 2 of 5 vs 3. Compare Shoulder form cues and when to progress.
Customize Your Shoulder Workout: Explore the Benefits of Face Pull and Smith Machine Overhead Press for Better Comparison.
Planfit Users' Choice about Face Pull vs Smith Machine Overhead Press : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Smith Machine Overhead Press more often — 13,111 sessions compared to 12,306 for Face Pull.
Popularity is not the whole answer. Face Pull and Smith Machine Overhead Press differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Face Pull and Smith Machine Overhead Press Differ
| What differs | Face Pull | Smith Machine Overhead Press |
|---|---|---|
| Muscles worked | rear delts, biceps, and traps | front delts, side delts, and triceps |
| Machine type | cable-driven | Smith-machine |
| Difficulty | 2 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 12,306 sessions | 13,111 sessions |
How to Face Pull
Face Pull muscles worked: Shoulder
Form
- 1. Please pull the grip up towards your ear.
- 2. When pulling, make sure not to excessively fold your scapula.
- 3. Slowly return to the starting position.
Coach's Comment
- If you excessively fold your wings, the trapezius muscle will be used instead of the rear shoulder, so please be careful.
If you want to know a detailed guide to Face Pull, alternative exercises, and its benefits, check it out here. Check out the Face Pull Guide page of our blog!
How to Smith Machine Overhead Press
Smith Machine Overhead Press muscles worked: Shoulder
Form
- 1. Lift the barbell above your head. Please lift it above your head, not in front of your body.
- 2. With your core engaged, slowly lower the barbell to return to the starting position.
Coach's Comment
- 1. If you grip the barbell too wide, it can strain your shoulders, so please be careful.
- 2. If your core relaxes, it can strain your lower back, so please be careful.
- 3. Your entire upper body must remain tight throughout the movement.
If you want to know a detailed guide to Smith Machine Overhead Press, alternative exercises, and its benefits, check it out here. Check out the Smith Machine Overhead Press Guide page of our blog!
Frequently Asked Questions
Which is better for Shoulder, Face Pull or Smith Machine Overhead Press?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Shoulder, so the choice comes down to the equipment you have and the muscles you want to load.
Do Face Pull and Smith Machine Overhead Press work the same muscles?
Not quite. Face Pull loads rear delts, biceps, and traps, and Smith Machine Overhead Press loads front delts, side delts, and triceps.
What equipment do Face Pull and Smith Machine Overhead Press need?
Face Pull needs a machine, and Smith Machine Overhead Press needs a machine.
Which is easier to start with?
Face Pull is the easier place to start. Move to Smith Machine Overhead Press once your form holds up.
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