Smith Machine Overhead Press vs Barbell Upright Row
Maximizing Your Shoulder Workout Plan
Contents
Planfit users log Smith Machine Overhead Press more often — 13,000 sessions vs 4,261. Compare Shoulder form, muscles worked, and when to use each.
Customize Your Shoulder Workout: Explore the Benefits of Smith Machine Overhead Press and Barbell Upright Row for Better Comparison.
Planfit Users' Choice about Smith Machine Overhead Press vs Barbell Upright Row : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Smith Machine Overhead Press more often — 13,000 sessions compared to 4,261 for Barbell Upright Row.
Popularity is not the whole answer. Smith Machine Overhead Press and Barbell Upright Row 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 Overhead Press and Barbell Upright Row Differ
| What differs | Smith Machine Overhead Press | Barbell Upright Row |
|---|---|---|
| Muscles worked | front delts, side delts, and triceps | side delts and traps |
| Equipment | a machine | a barbell |
| Difficulty | 3 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 13,000 sessions | 4,261 sessions |
How to 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 Comment
- 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.
If you want to know a detailed guide to Smith Machine Overhead Press, alternative exercises, and its benefits, check it out here. Check out the Smith Machine Overhead Press Guide page of our blog!
How to Barbell Upright Row
Barbell Upright Row muscles worked: Shoulder
Form
- 1. Please lift the barbell to shoulder height while keeping it close to your body.
- 2. Slowly return to the starting position.
Coach's Comment
- Since this exercise can put strain on the shoulders, please substitute it with another exercise if you hear any sounds or feel pain in your shoulders.
If you want to know a detailed guide to Barbell Upright Row, alternative exercises, and its benefits, check it out here. Check out the Barbell Upright Row Guide page of our blog!
Frequently Asked Questions
Which is better for Shoulder, Smith Machine Overhead Press or Barbell Upright Row?
Planfit users log Smith Machine Overhead Press more often — 13,000 sessions against 4,261 for Barbell Upright Row. 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 Barbell Upright Row work the same muscles?
Not quite. Smith Machine Overhead Press loads front delts, side delts, and triceps, and Barbell Upright Row loads side delts and traps.
What equipment do Smith Machine Overhead Press and Barbell Upright Row need?
Smith Machine Overhead Press needs a machine, and Barbell Upright Row needs a barbell.
Which is easier to start with?
Smith Machine Overhead Press is the easier place to start. Move to Barbell Upright Row once your form holds up.
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