Smith Machine Bench Press vs Lying Floor Fly
Maximizing Your Chest Workout Plan
Contents
Smith Machine Bench Press works multiple joints at once, Lying Floor Fly isolates — difficulty 3 of 5 vs 2. See which fits your Chest day.
Customize Your Chest Workout: Explore the Benefits of Smith Machine Bench Press and Lying Floor Fly for Better Comparison.
Planfit Users' Choice about Smith Machine Bench Press vs Lying Floor 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 1,118 for Lying Floor Fly.
Popularity is not the whole answer. Smith Machine Bench Press and Lying Floor 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 Lying Floor Fly Differ
| What differs | Smith Machine Bench Press | Lying Floor Fly |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | |
| Equipment | a machine | bodyweight only |
| Difficulty | 3 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 12,704 sessions | 1,118 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 Lying Floor Fly
Lying Floor Fly muscles worked: Chest
Form
- 1. Lie on the floor and stretch your arms to the sides.
- 2. Perform a chest fly by spreading your arms.
- 3. Slowly return your arms to the original position.
Coach's Comment
- Keep your upper body straight.
If you want to know a detailed guide to Lying Floor Fly, alternative exercises, and its benefits, check it out here. Check out the Lying Floor Fly Guide page of our blog!
Frequently Asked Questions
Which is better for Chest, Smith Machine Bench Press or Lying Floor Fly?
Planfit users log Smith Machine Bench Press more often — 12,704 sessions against 1,118 for Lying Floor 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 Lying Floor Fly work the same muscles?
Not quite. Smith Machine Bench Press loads chest, triceps, and front delts, and Lying Floor Fly loads .
What equipment do Smith Machine Bench Press and Lying Floor Fly need?
Smith Machine Bench Press needs a machine, and Lying Floor Fly needs bodyweight only.
Which is easier to start with?
Lying Floor Fly is the easier place to start. Move to Smith Machine Bench Press once your form holds up.
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