Smith Machine Bench Press vs Standing Dumbbell Fly
Maximizing Your Chest Workout Plan
Dec 31, 2025Contents
Deciding between Smith Machine Bench Press and Standing Dumbbell Fly for your chest training? Curious about which yields greater gains or the ideal moment to include each for peak performance?
Customize Your Chest Workout: Explore the Benefits of Smith Machine Bench Press and Standing Dumbbell Fly for Better Comparison.
Planfit Users' Choice about Smith Machine Bench Press vs Standing Dumbbell Fly : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users seem to prefer Smith Machine Bench Press with a total of 12704 compared to 322 for Standing Dumbbell Fly
However, this is just a matter of preference for the majority. If you are wondering which of the two exercises to do right away, please read the text below. Compare the pros and cons of each exercise and choose the one that suits you better to proceed with.
How to Smith Machine Bench Press
Smith Machine Bench Press muscles worked: Chest
Form
- 1. Begin by inhaling deeply and then exhaling while pushing the bar away from your chest.
- 2. Keep your arms slightly bent and your elbows tucked in close to your body as you lower the bar towards your chest.
- 3. Once the bar touches your chest, pause for a moment and then inhale as you press the bar back up to the starting position.
- 4. Repeat the movement for the desired number of repetitions.
Coach's Comment
- 1. Make sure that your feet are firmly planted on the floor at all times.
- 2. Don_ lock your elbows when pressing the bar away from your chest.
- 3. Don_ lower the bar too quickly or too slowly.
- 4. Don_ let the bar bounce off your chest.
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 Dumbbell Fly
Standing Dumbbell Fly muscles worked: Chest
Form
- 1. 팔꿈치 각도를 유지한 채 양팔을 옆·뒤로 벌리며 가슴을 열어 주세요.
- 2. 가슴이 늘어나는 느낌이 들면 멈췄다가, 팔을 안으로 모으며 덤벨을 가슴 앞에서 가까워지게 가져오세요.
- 3. 가슴 중앙 수축을 느끼며 잠시 유지한 후, 다시 천천히 벌려 시작 자세로 돌아오세요.
- 4. 상체가 뒤로 젖혀지지 않도록 코어를 잡고 반복하세요.
Coach's Comment
- 1. 가슴 플라이는 무거운 중량보다 가벼운 무게로 자극에 집중하는 게 좋아요.
- 2. 허리를 과도하게 젖히지 말고, 몸통은 정면을 향하게 유지하세요.
- 3. 어깨 관절에 무리가 가지 않도록 팔꿈치를 너무 펴지 말고 약간 굽힌 상태를 유지하세요.
If you want to know a detailed guide to Standing Dumbbell Fly, alternative exercises, and its benefits, check it out here. Check out the Standing Dumbbell Fly Guide page of our blog!
Get free AI personalized workout plan
Choosing exercises that align with your goals and body type is as important as consistency in your workout regime. Its about smart training that targets your specific fitness aspirations.
To create a routine that incorporates the right exercises for you, explore our [workout generator] It's a straightforward way to customize a workout plan to meet your unique needs and objectives, ensuring every effort contributes to your fitness journey.
