10 Best Machine Bench Press Alternatives for Gyms and Home

The Machine Bench Press is done seated with a machine. Ranked closest by our scoring: the Smith Bench Press, the Smith Wide Grip Bench Press and the Leverage Chest Press.

Machine Bench Press

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Machine Bench Press

The steps for the Machine Bench Press itself, so you can judge how close each substitute below really is.

Pectorals, with shoulders, triceps · Machine · Intermediate · Compound

  1. Sit down on the Chest Press Machine and select the weight.
  2. Step on the lever provided by the machine since it will help you to bring the handles forward so that you can grab the handles and fully extend the arms.
  3. Grab the handles with a palms-down grip and lift your elbows so that your upper arms are parallel to the floor to the sides of your torso. Tip: Your forearms will be pointing forward since you are grabbing the handles. Once you bring the handles forward and extend the arms you will be at the starting position.
  4. Now bring the handles back towards you as you breathe in.
  5. Push the handles away from you as you flex your pecs and you breathe out. Hold the contraction for a second before going back to the starting position.
  6. Repeat for the recommended amount of reps.
  7. When finished step on the lever again and slowly get the handles back to their original place.

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Smith Bench PressPlay demonstration

    1. Smith Bench Press

    91% match

    Pectorals · Intermediate · Compound

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

    • Smith-machine
    How to perform it
    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
  3. Leverage Chest Press

    3. Leverage Chest Press

    84% match

    Pectorals · Beginner · Compound

    It still works the pectorals, through a different movement.

    • Machine
    How to perform it
    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. Lever Chest PressPlay demonstration

    4. Lever Chest Press

    84% match

    Pectorals · Beginner · Compound

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

    • Lever
    How to perform it
    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. Smith Machine Incline Bench Press

    5. Smith Machine Incline Bench Press

    81% match

    Pectorals · Intermediate · Compound

    The same equipment, done lying on your back instead.

    • Machine
    How to perform it
    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

Machine Bench Press FAQ

What muscles does Machine Bench Press work?

The Machine Bench Press primarily targets the pectoralis major (sternal and clavicular fibers), with secondary loading of the anterior deltoid and triceps brachii. Biomechanically it emphasizes horizontal adduction and elbow extension to drive the load away from the chest.

Can I build muscle without doing Machine Bench Press?

Yes. Progressive overload across barbell, dumbbell, cable, and bodyweight chest movements produces hypertrophy if you manage volume and load. Prioritize full but safe range of motion, controlled eccentrics, and consistent load increases to stimulate pectoral growth.

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