Smith Machine Bench Press vs Bench Cable Fly
Maximizing Your Chest Workout Plan
Contents
Planfit users log Smith Machine Bench Press more often — 12,704 sessions vs 49. Compare Chest form, muscles worked, and when to use each.
Customize Your Chest Workout: Explore the Benefits of Smith Machine Bench Press and Bench Cable Fly for Better Comparison.
Planfit Users' Choice about Smith Machine Bench Press vs Bench Cable Fly : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Smith Machine Bench Press more often — 12,704 sessions compared to 49 for Bench Cable Fly.
Popularity is not the whole answer. Smith Machine Bench Press and Bench Cable Fly differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Smith Machine Bench Press and Bench Cable Fly Differ
| What differs | Smith Machine Bench Press | Bench Cable Fly |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | chest, biceps, and front delts |
| Machine type | Smith-machine | cable-driven |
| Difficulty | 3 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 12,704 sessions | 49 sessions |
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!
How to Bench Cable Fly
Bench Cable Fly muscles worked: Chest
Form
- 1. Please lower your hands to chest height with your arms slightly bent.
- 2. Slowly raise your hands to return to the starting position.
Coach's Comment
- 1. Please use light weights as this exercise can put strain on the shoulders.
- 2. If you experience shoulder pain, please stop and switch to a different exercise.
- 3. Be careful not to fully extend your arms.
If you want to know a detailed guide to Bench Cable Fly, alternative exercises, and its benefits, check it out here. Check out the Bench Cable Fly Guide page of our blog!
Frequently Asked Questions
Which is better for Chest, Smith Machine Bench Press or Bench Cable Fly?
Planfit users log Smith Machine Bench Press more often — 12,704 sessions against 49 for Bench Cable Fly. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
Do Smith Machine Bench Press and Bench Cable Fly work the same muscles?
Not quite. Smith Machine Bench Press loads chest, triceps, and front delts, and Bench Cable Fly loads chest, biceps, and front delts.
What equipment do Smith Machine Bench Press and Bench Cable Fly need?
Smith Machine Bench Press needs a machine, and Bench Cable Fly needs a machine.
Which is easier to start with?
Smith Machine Bench Press is the easier place to start. Move to Bench Cable Fly once your form holds up.
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