Pec Deck Rear Delt vs Smith Machine Overhead Press
Which one fits your Shoulder workout plan?
Contents
Smith Machine Overhead Press works multiple joints at once, Pec Deck Rear Delt isolates — difficulty 3 of 5 vs 1. See which fits your Shoulder day.
Compare the benefits of Pec Deck Rear Delt and Smith Machine Overhead Press and pick the one that fits your Shoulder workout.
Pec Deck Rear Delt vs Smith Machine Overhead 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 13,111 for Smith Machine Overhead Press.
What most people do isn't always what fits you. Pec Deck Rear Delt and Smith Machine Overhead 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 Overhead Press Differ
| What differs | Pec Deck Rear Delt | Smith Machine Overhead Press |
|---|---|---|
| Muscles worked | rear delts and traps | front delts, side delts, and triceps |
| Machine type | pin-loaded | Smith-machine |
| Difficulty | 1 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 20,221 sessions | 13,111 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 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 Tips
- 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.
For a full Smith Machine Overhead Press guide with alternatives and benefits, see the Smith Machine Overhead Press exercise guide.
Frequently Asked Questions
Which is better for Shoulder, Pec Deck Rear Delt 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 Pec Deck Rear Delt and Smith Machine Overhead Press work the same muscles?
Not quite. Pec Deck Rear Delt loads rear delts and traps, and Smith Machine Overhead Press loads front delts, side delts, and triceps.
What equipment do Pec Deck Rear Delt and Smith Machine Overhead Press need?
Pec Deck Rear Delt needs a machine, and Smith Machine Overhead Press needs a machine.
Which is easier to start with?
Pec Deck Rear Delt is the easier place to start. Move to Smith Machine Overhead Press once your form holds up.
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