Smith Machine Overhead Press vs Barbell Upright Row
Which one fits 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.
Compare the benefits of Smith Machine Overhead Press and Barbell Upright Row and pick the one that fits your Shoulder workout.
Smith Machine Overhead Press vs Barbell Upright Row: 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 4,261 for Barbell Upright Row.
What most people do isn't always what fits you. Smith Machine Overhead Press and Barbell Upright Row 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 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 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 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 Tips
- 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.
For a full Barbell Upright Row guide with alternatives and benefits, see the Barbell Upright Row exercise guide.
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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