Smith Machine Overhead Press vs Arm Walking Push Up
Which one fits your Shoulder workout plan?
Contents
Planfit users log Smith Machine Overhead Press more often — 13,000 sessions vs 172. Compare Shoulder form, muscles worked, and when to use each.
Compare the benefits of Smith Machine Overhead Press and Arm Walking Push Up and pick the one that fits your Shoulder workout.
Smith Machine Overhead Press vs Arm Walking Push Up: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Smith Machine Overhead Press more often — 13,000 sessions compared to 172 for Arm Walking Push Up.
What most people do isn't always what fits you. Smith Machine Overhead Press and Arm Walking Push Up 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 Overhead Press and Arm Walking Push Up Differ
| What differs | Smith Machine Overhead Press | Arm Walking Push Up |
|---|---|---|
| Muscles worked | front delts, side delts, and triceps | front delts, chest, and triceps |
| Equipment | a machine | bodyweight only |
| Difficulty | 3 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 13,000 sessions | 172 sessions |
How to Do Smith Machine Overhead Press
Smith Machine Overhead Press Muscles Worked: Shoulder
Form
- 1. Lift the barbell above your head. Please lift it above your head, not in front of your body.
- 2. With your core engaged, slowly lower the barbell to return to the starting position.
Coach's Tips
- 1. If you grip the barbell too wide, it can strain your shoulders, so please be careful.
- 2. If your core relaxes, it can strain your lower back, so please be careful.
- 3. Your entire upper body must remain tight throughout the movement.
For a full Smith Machine Overhead Press guide with alternatives and benefits, see the Smith Machine Overhead Press exercise guide.
How to Do Arm Walking Push Up
Arm Walking Push Up Muscles Worked: Shoulder
Form
- 1. Bend your upper body and place your hands in front of your feet.
- 2. Use your arms to move until your body is in a straight line.
- 3. Do one push-up.
- 4. Use your arms to move back so that your hands are in front of your feet again.
- 5. Slowly return to the starting position.
Coach's Tips
- Please engage your core to avoid bending your waist.
For a full Arm Walking Push Up guide with alternatives and benefits, see the Arm Walking Push Up exercise guide.
Frequently Asked Questions
Which is better for Shoulder, Smith Machine Overhead Press or Arm Walking Push Up?
Planfit users log Smith Machine Overhead Press more often — 13,000 sessions against 172 for Arm Walking Push Up. Both train Shoulder, so pick the one that matches the equipment you have and the muscles you want to load.
Do Smith Machine Overhead Press and Arm Walking Push Up work the same muscles?
Not quite. Smith Machine Overhead Press loads front delts, side delts, and triceps, and Arm Walking Push Up loads front delts, chest, and triceps.
What equipment do Smith Machine Overhead Press and Arm Walking Push Up need?
Smith Machine Overhead Press needs a machine, and Arm Walking Push Up needs bodyweight only.
Which is easier to start with?
Smith Machine Overhead Press is the easier place to start. Move to Arm Walking Push Up once your form holds up.
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