10 Best Machine Bench Press Alternatives for Gyms and Home
If you can’t use the Machine Bench Press, use barbell or dumbbell bench press, standing cable chest press, incline dumbbell press, or push-ups. Focus on scapular retraction and a controlled eccentric to load the pectorals. For dumbbells, lower until your elbows reach about 90 degrees and keep elbows ~45 degrees relative to the torso.
Original Exercise: Machine Bench Press
How to Perform Machine Bench Press
- Sit down on the Chest Press Machine and select the weight.
- 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.
- 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.
- Now bring the handles back towards you as you breathe in.
- 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.
- Repeat for the recommended amount of reps.
- When finished step on the lever again and slowly get the handles back to their original place.
Pro Tips
- Category: Strength
- Force: Push
- Movement type: Compound
Ranked Machine Bench Press Alternatives
1. Smith Bench Press
90.9% MatchHow to perform this exercise
- Adjust the height of the smith machine bar to chest level.
- Lie flat on the bench with your feet firmly planted on the ground.
- Grip the bar with an overhand grip slightly wider than shoulder-width apart.
- Unrack the bar and lower it towards your chest, keeping your elbows tucked in.
- Pause for a moment when the bar touches your chest.
2. Smith Wide Grip Bench Press
89.4% MatchHow to perform this exercise
- Adjust the bench to a comfortable position on the smith machine.
- Lie down on the bench with your feet flat on the ground.
- Grasp the barbell with a wide grip, slightly wider than shoulder-width apart.
- Unrack the barbell and lower it slowly towards your chest, keeping your elbows out to the sides.
- Pause for a moment when the barbell touches your chest.
3. Leverage Chest Press
84.4% MatchHow to perform this exercise
- 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.
- Your chest and head should be up and your shoulder blades retracted. This will be your starting position.
- Press the handles forward by extending through the elbow.
- 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.
4. Lever Chest Press
84.4% MatchHow to perform this exercise
- Adjust the seat height and position yourself on the machine with your back flat against the pad.
- Grasp the handles with an overhand grip and position your elbows at a 90-degree angle.
- Push the handles forward until your arms are fully extended, exhaling during the movement.
- Pause briefly at the end of the movement, then slowly return to the starting position, inhaling as you do so.
- Repeat for the desired number of repetitions.
5. Smith Machine Incline Bench Press
80.9% MatchHow to perform this exercise
- 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.
- As you breathe in, come down slowly until you feel the bar on your upper chest.
- 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.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the bar back in the rack.
6. Smith Decline Bench Press
80.9% MatchHow to perform this exercise
- Adjust the decline bench to the desired angle.
- Lie down on the bench with your feet secured under the foot pads.
- Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
- Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in.
- Pause for a moment at the bottom, then push the barbell back up to the starting position.
7. Smith Incline Bench Press
80.9% MatchHow to perform this exercise
- Adjust the bench to a 30-45 degree incline.
- Sit on the bench with your back flat against the pad and feet firmly on the ground.
- Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
- Unrack the barbell and lower it slowly towards your upper chest, keeping your elbows slightly tucked in.
- Pause for a moment at the bottom, then push the barbell back up to the starting position, fully extending your arms.
8. Lever Seated Fly
80.4% MatchHow to perform this exercise
- Adjust the seat height and position yourself on the machine with your back against the pad.
- Grasp the handles with a pronated grip and keep your elbows slightly bent.
- Exhale and push the handles forward, bringing them together in front of your chest.
- Pause for a moment, squeezing your chest muscles.
- Inhale and slowly return to the starting position, allowing your chest muscles to stretch.
9. Butterfly
80.3% MatchHow to perform this exercise
- Sit on the machine with your back flat on the pad.
- 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.
- 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.
- Return back to the starting position slowly as you inhale until your chest muscles are fully stretched.
- Repeat for the recommended amount of repetitions.
10. Smith Wide Grip Decline Bench Press
79.4% MatchHow to perform this exercise
- Adjust the decline bench to the desired angle.
- Lie down on the bench with your feet secured under the foot pads.
- Grasp the barbell with a wide grip, slightly wider than shoulder-width apart.
- Unrack the barbell and lower it slowly towards your chest, keeping your elbows pointed outwards.
- Pause for a moment when the barbell touches your chest.
Why You Might Need a Machine Bench Press Alternative
You may substitute the Machine Bench Press due to gym equipment limits, shoulder pain from fixed machine arcs, or a goal to increase stabilizer activation. Barbell and dumbbell presses improve transverse horizontal adduction and increase triceps engagement; cue scapular retraction and a tight midline to transfer force into the sternum. Cables and push-ups let you vary line of pull to emphasize clavicular or sternal fibers. If a machine’s fixed path aggravates the shoulder, pick free weights and limit external rotation by keeping elbows slightly tucked (about 45 degrees) to reduce impingement while preserving pectoral activation.
How to Choose the Right Substitute
Match the substitute to your goal, equipment, and shoulder health. For maximal loading choose barbell bench press and cue scapular retraction, feet planted, and controlled descent to the sternum. For unilateral balance and greater range of motion pick dumbbell presses and lower until the chest is loaded while keeping wrist neutral. Choose cables or band presses to maintain continuous tension and vary line of pull; set handles at shoulder height and squeeze the chest at peak contraction. If shoulder pain is the limiter, use floor presses or push-ups with elbows tucked to shorten range of motion and reduce shear across the glenohumeral joint.
Frequently Asked Questions
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.
What is the best bodyweight alternative to Machine Bench Press?
Push-ups are the top bodyweight substitute; perform them with hands slightly wider than shoulder-width and maintain a rigid plank to maximize pec activation. To increase intensity, elevate your feet or use slow eccentrics, lower for 3 seconds and press up explosively while keeping elbows at about 45 degrees.
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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