Reverse Cable Fly vs Smith Machine Overhead Press
Which one fits your Shoulder workout plan?
Contents
Smith Machine Overhead Press works multiple joints at once, Reverse Cable Fly isolates — difficulty 3 of 5 vs 5. See which fits your Shoulder day.
Compare the benefits of Reverse Cable Fly and Smith Machine Overhead Press and pick the one that fits your Shoulder workout.
Reverse Cable Fly vs Smith Machine Overhead Press: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Smith Machine Overhead Press more often — 13,111 sessions compared to 1,771 for Reverse Cable Fly.
What most people do isn't always what fits you. Reverse Cable Fly 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 Reverse Cable Fly and Smith Machine Overhead Press Differ
| What differs | Reverse Cable Fly | Smith Machine Overhead Press |
|---|---|---|
| Muscles worked | rear delts and traps | front delts, side delts, and triceps |
| Machine type | cable-driven | Smith-machine |
| Difficulty | 5 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 1,771 sessions | 13,111 sessions |
How to Do Reverse Cable Fly
Reverse Cable Fly Muscles Worked: Shoulder
Form
- 1. Pull the grip to bring your arms beside your body.
- 2. Slowly return to the starting position.
Coach's Tips
- If you excessively fold your wings, the trapezius muscle will be used instead of the rear shoulder, so please be careful.
For a full Reverse Cable Fly guide with alternatives and benefits, see the Reverse Cable Fly 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, Reverse Cable Fly or Smith Machine Overhead Press?
Planfit users log Smith Machine Overhead Press more often — 13,111 sessions against 1,771 for Reverse Cable Fly. Both train Shoulder, so pick the one that matches the equipment you have and the muscles you want to load.
Do Reverse Cable Fly and Smith Machine Overhead Press work the same muscles?
Not quite. Reverse Cable Fly loads rear delts and traps, and Smith Machine Overhead Press loads front delts, side delts, and triceps.
What equipment do Reverse Cable Fly and Smith Machine Overhead Press need?
Reverse Cable Fly needs a machine, and Smith Machine Overhead Press needs a machine.
Which is easier to start with?
Smith Machine Overhead Press is the easier place to start. Move to Reverse Cable Fly once your form holds up.
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