10 Best Machine Bench Press Alternatives for Gyms and Home

Ranked Machine Bench Press Alternatives

10 substitutes, ranked by how closely each one matches the Machine Bench Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Smith Bench Press

   91% match

   • Pectorals
   • Smith-machine
   • Intermediate
   • Compound

   A good swap when you have a Smith machine to work with, and it still works the pectorals.

   How to perform this exercise

   1. Adjust the height of the smith machine bar to chest level.
   2. Lie flat on the bench with your feet firmly planted on the ground.
   3. Grip the bar with an overhand grip slightly wider than shoulder-width apart.
   4. Unrack the bar and lower it towards your chest, keeping your elbows tucked in.
   5. Pause for a moment when the bar touches your chest.
   6. Push the bar back up to the starting position, fully extending your arms.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: flat horizontal press, the same as the Machine Bench Press
   • Primary muscle: pectorals, the same as the Machine Bench Press
   • Equipment: a machine, the same as the Machine Bench Press
   • Body position: lying on your back, not seated
2. Play demonstration

   2. Smith Wide Grip Bench Press

   89% match

   • Pectorals
   • Smith-machine
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the bench to a comfortable position on the smith machine.
   2. Lie down on the bench with your feet flat on the ground.
   3. Grasp the barbell with a wide grip, slightly wider than shoulder-width apart.
   4. Unrack the barbell and lower it slowly towards your chest, keeping your elbows out to the sides.
   5. Pause for a moment when the barbell touches your chest.
   6. Push the barbell back up to the starting position, fully extending your arms.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: flat horizontal press, the same as the Machine Bench Press
   • Primary muscle: pectorals, the same as the Machine Bench Press
   • Equipment: a machine, the same as the Machine Bench Press
   • Body position: lying on your back, not seated
3. 

   3. Leverage Chest Press

   84% match

   • Pectorals
   • Machine
   • Beginner
   • Compound

   It still works the pectorals, through a different movement.

   How to perform this exercise

   1. Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the bottom or middle of the pectorals at the beginning of the motion.
   2. Your chest and head should be up and your shoulder blades retracted. This will be your starting position.
   3. Press the handles forward by extending through the elbow.
   4. After a brief pause at the top, return the weight just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Machine Bench Press
   • Equipment: a machine, the same as the Machine Bench Press
   • Body position: seated, the same as the Machine Bench Press
4. Play demonstration

   4. Lever Chest Press

   84% match

   • Pectorals
   • Lever
   • Beginner
   • Compound

   A good swap when you have a lever machine to work with, and it still works the pectorals.

   How to perform this exercise

   1. Adjust the seat height and position yourself on the machine with your back flat against the pad.
   2. Grasp the handles with an overhand grip and position your elbows at a 90-degree angle.
   3. Push the handles forward until your arms are fully extended, exhaling during the movement.
   4. Pause briefly at the end of the movement, then slowly return to the starting position, inhaling as you do so.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Machine Bench Press
   • Equipment: a machine, the same as the Machine Bench Press
   • Body position: seated, the same as the Machine Bench Press
5. 

   5. Smith Machine Incline Bench Press

   81% match

   • Pectorals
   • Machine
   • Intermediate
   • Compound

   The same equipment, done lying on your back instead.

   How to perform this exercise

   1. Place an incline bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the incline bench and make sure your upper chest is aligned with the barbell. Using a pronated grip (palms facing forward) that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
   2. As you breathe in, come down slowly until you feel the bar on your upper chest.
   3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
   4. Repeat the movement for the prescribed amount of repetitions.
   5. When you are done, place the bar back in the rack.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Machine Bench Press
   • Equipment: a machine, the same as the Machine Bench Press
   • Body position: lying on your back, not seated
6. Play demonstration

   6. Smith Decline Bench Press

   81% match

   • Pectorals
   • Smith-machine
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the decline bench to the desired angle.
   2. Lie down on the bench with your feet secured under the foot pads.
   3. Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
   4. Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in.
   5. Pause for a moment at the bottom, then push the barbell back up to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Machine Bench Press
   • Equipment: a machine, the same as the Machine Bench Press
   • Body position: lying on your back, not seated
7. Play demonstration

   7. Smith Incline Bench Press

   81% match

   • Pectorals
   • Smith-machine
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the bench to a 30-45 degree incline.
   2. Sit on the bench with your back flat against the pad and feet firmly on the ground.
   3. Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
   4. Unrack the barbell and lower it slowly towards your upper chest, keeping your elbows slightly tucked in.
   5. Pause for a moment at the bottom, then push the barbell back up to the starting position, fully extending your arms.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Machine Bench Press
   • Equipment: a machine, the same as the Machine Bench Press
   • Body position: lying on your back, not seated
8. Play demonstration

   8. Lever Seated Fly

   80% match

   • Pectorals
   • Lever
   • Beginner
   • Isolation

   How to perform this exercise

   1. Adjust the seat height and position yourself on the machine with your back against the pad.
   2. Grasp the handles with a pronated grip and keep your elbows slightly bent.
   3. Exhale and push the handles forward, bringing them together in front of your chest.
   4. Pause for a moment, squeezing your chest muscles.
   5. Inhale and slowly return to the starting position, allowing your chest muscles to stretch.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Machine Bench Press
   • Equipment: a machine, the same as the Machine Bench Press
   • Body position: seated, the same as the Machine Bench Press
9. 

   9. Butterfly

   80% match

   • Pectorals
   • Machine
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on the machine with your back flat on the pad.
   2. Take hold of the handles. Tip: Your upper arms should be positioned parallel to the floor; adjust the machine accordingly. This will be your starting position.
   3. Push the handles together slowly as you squeeze your chest in the middle. Breathe out during this part of the motion and hold the contraction for a second.
   4. Return back to the starting position slowly as you inhale until your chest muscles are fully stretched.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Machine Bench Press
   • Equipment: a machine, the same as the Machine Bench Press
   • Body position: seated, the same as the Machine Bench Press
10. Play demonstration

    10. Smith Wide Grip Decline Bench Press

    79% match

    • Pectorals
    • Smith-machine
    • Intermediate
    • Compound

    How to perform this exercise

    1. Adjust the decline bench to the desired angle.
    2. Lie down on the bench with your feet secured under the foot pads.
    3. Grasp the barbell with a wide grip, slightly wider than shoulder-width apart.
    4. Unrack the barbell and lower it slowly towards your chest, keeping your elbows pointed outwards.
    5. Pause for a moment when the barbell touches your chest.
    6. Push the barbell back up to the starting position, fully extending your arms.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Primary muscle: pectorals, the same as the Machine Bench Press
    • Equipment: a machine, the same as the Machine Bench Press
    • Body position: lying on your back, not seated