Pec Deck Rear Delt vs Smith Machine Behind Neck Press
Which one fits your Shoulder workout plan?
Contents
Planfit users log Pec Deck Rear Delt more often — 20,221 sessions vs 1,214. Compare Shoulder form, muscles worked, and when to use each.
Compare the benefits of Pec Deck Rear Delt and Smith Machine Behind Neck Press and pick the one that fits your Shoulder workout.
Pec Deck Rear Delt vs Smith Machine Behind Neck Press: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Pec Deck Rear Delt more often — 20,221 sessions compared to 1,214 for Smith Machine Behind Neck Press.
What most people do isn't always what fits you. Pec Deck Rear Delt and Smith Machine Behind Neck Press differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Pec Deck Rear Delt and Smith Machine Behind Neck Press Differ
| What differs | Pec Deck Rear Delt | Smith Machine Behind Neck Press |
|---|---|---|
| Muscles worked | rear delts and traps | front delts, side delts, and triceps |
| Machine type | pin-loaded | Smith-machine |
| Difficulty | 1 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 20,221 sessions | 1,214 sessions |
How to Do Pec Deck Rear Delt
Pec Deck Rear Delt Muscles Worked: Shoulder
Form
- 1. Pull the equipment while keeping your arms straight.
- 2. Slowly return to the starting position.
Coach's Tips
- If you excessively fold your shoulder blades, the trapezius muscles will be used instead of the rear shoulders, so please be careful.
For a full Pec Deck Rear Delt guide with alternatives and benefits, see the Pec Deck Rear Delt exercise guide.
How to Do Smith Machine Behind Neck Press
Smith Machine Behind Neck Press Muscles Worked: Shoulder
Form
- 1. Please lift the barbell above your head.
- 2. Slowly return to the starting position.
Coach's Tips
- It's an exercise that can strain your shoulders, so if you hear sounds or feel pain in your shoulders, please substitute it with another exercise.
For a full Smith Machine Behind Neck Press guide with alternatives and benefits, see the Smith Machine Behind Neck Press exercise guide.
Frequently Asked Questions
Which is better for Shoulder, Pec Deck Rear Delt or Smith Machine Behind Neck Press?
Planfit users log Pec Deck Rear Delt more often — 20,221 sessions against 1,214 for Smith Machine Behind Neck Press. Both train Shoulder, so pick the one that matches the equipment you have and the muscles you want to load.
Do Pec Deck Rear Delt and Smith Machine Behind Neck Press work the same muscles?
Not quite. Pec Deck Rear Delt loads rear delts and traps, and Smith Machine Behind Neck Press loads front delts, side delts, and triceps.
What equipment do Pec Deck Rear Delt and Smith Machine Behind Neck Press need?
Pec Deck Rear Delt needs a machine, and Smith Machine Behind Neck Press needs a machine.
Which is easier to start with?
Pec Deck Rear Delt is the easier place to start. Move to Smith Machine Behind Neck Press once your form holds up.
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