Smith Machine Bench Press vs Criss Cross Arms Prayer Push
Maximizing Your Chest Workout Plan
Contents
Planfit users log Smith Machine Bench Press more often — 12,704 sessions vs 466. Compare Chest form, muscles worked, and when to use each.
Customize Your Chest Workout: Explore the Benefits of Smith Machine Bench Press and Criss Cross Arms Prayer Push for Better Comparison.
Planfit Users' Choice about Smith Machine Bench Press vs Criss Cross Arms Prayer Push : 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 466 for Criss Cross Arms Prayer Push.
Popularity is not the whole answer. Smith Machine Bench Press and Criss Cross Arms Prayer Push 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 Criss Cross Arms Prayer Push Differ
| What differs | Smith Machine Bench Press | Criss Cross Arms Prayer Push |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | |
| Equipment | a machine | bodyweight only |
| Difficulty | 3 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 12,704 sessions | 466 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 Criss Cross Arms Prayer Push
Criss Cross Arms Prayer Push muscles worked: Chest
Form
- 1. Cross your arms in front of your chest and bring your hands together.
- 2. Perform a push by pushing your arms out.
- 3. Slowly return to the original position.
Coach's Comment
- Keep your upper body straight.
If you want to know a detailed guide to Criss Cross Arms Prayer Push, alternative exercises, and its benefits, check it out here. Check out the Criss Cross Arms Prayer Push Guide page of our blog!
Frequently Asked Questions
Which is better for Chest, Smith Machine Bench Press or Criss Cross Arms Prayer Push?
Planfit users log Smith Machine Bench Press more often — 12,704 sessions against 466 for Criss Cross Arms Prayer Push. 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 Criss Cross Arms Prayer Push work the same muscles?
Not quite. Smith Machine Bench Press loads chest, triceps, and front delts, and Criss Cross Arms Prayer Push loads .
What equipment do Smith Machine Bench Press and Criss Cross Arms Prayer Push need?
Smith Machine Bench Press needs a machine, and Criss Cross Arms Prayer Push needs bodyweight only.
Which is easier to start with?
Criss Cross Arms Prayer Push is the easier place to start. Move to Smith Machine Bench Press once your form holds up.
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