Smith Machine Bench Press vs Pause Bench Press
Which one fits your Chest workout plan?
Contents
Planfit users log Smith Machine Bench Press more often — 12,704 sessions vs 85. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Smith Machine Bench Press and Pause Bench Press and pick the one that fits your Chest workout.
Smith Machine Bench Press vs Pause Bench Press: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Smith Machine Bench Press more often — 12,704 sessions compared to 85 for Pause Bench Press.
What most people do isn't always what fits you. Smith Machine Bench Press and Pause Bench Press differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Smith Machine Bench Press and Pause Bench Press Differ
| What differs | Smith Machine Bench Press | Pause Bench Press |
|---|---|---|
| Equipment | a machine | a barbell |
| Difficulty | 3 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 12,704 sessions | 85 sessions |
How to Do 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 Tips
- 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.
For a full Smith Machine Bench Press guide with alternatives and benefits, see the Smith Machine Bench Press exercise guide.
How to Do Pause Bench Press
Pause Bench Press Muscles Worked: Chest
Form
- 1. Slowly lower the barbell until it touches just below your chest.
- 2. Pause for about 1-2 seconds at the lowest point.
- 3. At this time, your forearms should be perpendicular to the floor.
- 4. Slowly lift the barbell back to the starting position.
Coach's Tips
- 1. If the barbell does not touch your chest, please lower it as much as possible 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.
For a full Pause Bench Press guide with alternatives and benefits, see the Pause Bench Press exercise guide.
Frequently Asked Questions
Which is better for Chest, Smith Machine Bench Press or Pause Bench Press?
Planfit users log Smith Machine Bench Press more often — 12,704 sessions against 85 for Pause 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 Pause Bench Press need?
Smith Machine Bench Press needs a machine, and Pause Bench Press needs a barbell.
Which is easier to start with?
Smith Machine Bench Press is the easier place to start. Move to Pause Bench Press once your form holds up.
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