Smith Machine Bench Press vs Dumbbell Bench Press
Maximizing Your Chest Workout Plan
Contents
Planfit users log Dumbbell Bench Press more often — 31,543 sessions vs 12,714. Compare Chest form, muscles worked, and when to use each.
Customize Your Chest Workout: Explore the Benefits of Smith Machine Bench Press and Dumbbell Bench Press for Better Comparison.
Planfit Users' Choice about Smith Machine Bench Press vs Dumbbell Bench Press : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Dumbbell Bench Press more often — 31,543 sessions compared to 12,714 for Smith Machine Bench Press.
Popularity is not the whole answer. Smith Machine Bench Press and Dumbbell Bench Press 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 Dumbbell Bench Press Differ
| What differs | Smith Machine Bench Press | Dumbbell Bench Press |
|---|---|---|
| Equipment | a machine | a dumbbell |
| Difficulty | 3 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 12,714 sessions | 31,543 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 Dumbbell Bench Press
Dumbbell Bench Press muscles worked: Chest
Form
- 1. Slowly lower the dumbbell so that it is next to your chest.
- 2. At this time, your forearms should be perpendicular to the floor.
- 3. Slowly lift the dumbbell back to the starting position.
Coach's Comment
- 1. If you can't lower the dumbbell to chest height, please lower it as much as you can without straining.
- 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 Dumbbell Bench Press, alternative exercises, and its benefits, check it out here. Check out the Dumbbell Bench Press Guide page of our blog!
Frequently Asked Questions
Which is better for Chest, Smith Machine Bench Press or Dumbbell Bench Press?
Planfit users log Dumbbell Bench Press more often — 31,543 sessions against 12,714 for Smith Machine Bench Press. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Smith Machine Bench Press and Dumbbell Bench Press need?
Smith Machine Bench Press needs a machine, and Dumbbell Bench Press needs a dumbbell.
Which is easier to start with?
Dumbbell Bench Press is the easier place to start. Move to Smith Machine Bench Press once your form holds up.
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