Smith Machine Bench Press vs Jackhammer Pushdown
Maximizing Your Chest Workout Plan
Contents
Planfit users log Smith Machine Bench Press more often — 12,704 sessions vs 13. Compare Chest form, muscles worked, and when to use each.
Customize Your Chest Workout: Explore the Benefits of Smith Machine Bench Press and Jackhammer Pushdown for Better Comparison.
Planfit Users' Choice about Smith Machine Bench Press vs Jackhammer Pushdown : 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 13 for Jackhammer Pushdown.
Popularity is not the whole answer. Smith Machine Bench Press and Jackhammer Pushdown 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 Jackhammer Pushdown Differ
| What differs | Smith Machine Bench Press | Jackhammer Pushdown |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | chest and triceps |
| Machine type | Smith-machine | cable-driven |
| Difficulty | 3 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 12,704 sessions | 13 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 Jackhammer Pushdown
Jackhammer Pushdown muscles worked: Chest
Form
- 1. Keep your elbow fixed and push the handle down to straighten your arm.
- 2. Hold the feeling of contraction in your triceps at the bottom position for a moment.
- 3. While keeping your elbow from moving back, slowly return the handle to the starting position.
- 4. Repeat the same motion smoothly without any bouncing.
Coach's Comment
- 1. Keep your elbows fixed so they don't move back and forth, and be careful not to push with your shoulders.
- 2. Keep your wrists straight so they don't bend.
- 3. Avoid weights that are too heavy to the point of compromising your form.
If you want to know a detailed guide to Jackhammer Pushdown, alternative exercises, and its benefits, check it out here. Check out the Jackhammer Pushdown Guide page of our blog!
Frequently Asked Questions
Which is better for Chest, Smith Machine Bench Press or Jackhammer Pushdown?
Planfit users log Smith Machine Bench Press more often — 12,704 sessions against 13 for Jackhammer Pushdown. 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 Jackhammer Pushdown work the same muscles?
Not quite. Smith Machine Bench Press loads chest, triceps, and front delts, and Jackhammer Pushdown loads chest and triceps.
What equipment do Smith Machine Bench Press and Jackhammer Pushdown need?
Smith Machine Bench Press needs a machine, and Jackhammer Pushdown needs a machine.
Which is easier to start with?
Smith Machine Bench Press is the easier place to start. Move to Jackhammer Pushdown once your form holds up.
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