Smith Machine Bench Press vs Standing Fly (Chest)
Maximizing Your Chest Workout Plan
Contents
Smith Machine Bench Press works multiple joints at once, Standing Fly isolates — difficulty 3 of 5 vs 1. See which fits your Chest day.
Customize Your Chest Workout: Explore the Benefits of Smith Machine Bench Press and Standing Fly (Chest) for Better Comparison.
Planfit Users' Choice about Smith Machine Bench Press vs Standing Fly (Chest) : 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 1,148 for Standing Fly (Chest).
Popularity is not the whole answer. Smith Machine Bench Press and Standing Fly (Chest) 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 Standing Fly (Chest) Differ
| What differs | Smith Machine Bench Press | Standing Fly (Chest) |
|---|---|---|
| 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 | 1,148 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 Standing Fly (Chest)
Standing Fly (Chest) muscles worked: Chest
Form
- 1. Stand and hold the dumbbells with your arms extended.
- 2. Perform a chest fly by spreading your arms to the sides.
- 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 Standing Fly (Chest), alternative exercises, and its benefits, check it out here. Check out the Standing Fly (Chest) Guide page of our blog!
Frequently Asked Questions
Which is better for Chest, Smith Machine Bench Press or Standing Fly (Chest)?
Planfit users log Smith Machine Bench Press more often — 12,704 sessions against 1,148 for Standing Fly (Chest). 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 Standing Fly (Chest) work the same muscles?
Not quite. Smith Machine Bench Press loads chest, triceps, and front delts, and Standing Fly (Chest) loads .
What equipment do Smith Machine Bench Press and Standing Fly (Chest) need?
Smith Machine Bench Press needs a machine, and Standing Fly (Chest) needs bodyweight only.
Which is easier to start with?
Standing Fly (Chest) is the easier place to start. Move to Smith Machine Bench Press once your form holds up.
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