10 Best Smith Bench Press Alternatives for Any Setup
If you can't use a Smith-machine, use barbell bench, dumbbell bench, floor press, cable chest press, or push-up variations. For each, focus on scapular retraction and a controlled eccentric to load the pectorals. For dumbbells, lower until elbows reach roughly 90° to maximize pec stretch and activation.
Original Exercise: Smith Bench Press
How to Perform Smith Bench Press
- 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.
- Push the bar back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Best Smith Bench Press Alternatives
1. Cable Bench Press
87.9% MatchHow to perform this exercise
- Adjust the cable machine to chest height and attach the handles.
- Stand facing away from the machine with your feet shoulder-width apart.
- Grasp the handles with an overhand grip and step forward to create tension in the cables.
- Position your feet firmly on the ground and engage your core.
- Bend your elbows and bring your hands to shoulder level, keeping your elbows at a 90-degree angle.
2. Band Bench Press
87.9% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the band handles with an overhand grip, slightly wider than shoulder-width apart.
- Extend your arms fully, pushing the bands away from your chest.
- Slowly lower the bands back down to your chest, keeping your elbows at a 90-degree angle.
- Repeat for the desired number of repetitions.
3. Bench Press - With Bands
87.3% MatchHow to perform this exercise
- Using a flat bench secure a band under the leg of the bench that is nearest to your head.
- Once the band is secure, grab it by both handles and lie down on the bench.
- Extend your arms so that you are holding the band handles in front of you at shoulder width.
- Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
- Bring down the handles slowly until your elbow forms a 90 degree angle. Keep full control at all times.
4. Bench Press - Powerlifting
87.3% MatchHow to perform this exercise
- Begin by lying on the bench, getting your head beyond the bar if possible. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement.
- However wide your grip, it should cover the ring on the bar. Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart.
- Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
- Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.
5. Bench Press With Chains
86.9% MatchHow to perform this exercise
- Adjust the leader chain, shortening it to the desired length.Place the chains on the sleeves of the bar.
- Lying on the bench, get your head beyond the bar if possible. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement. However wide your grip, it should cover the ring on the bar.
- Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart. Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
- Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.
6. Dumbbell Bench Press
86.6% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Hold a dumbbell in each hand, with your palms facing forward and your arms extended above your chest.
- Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle.
- Pause for a moment, then push the dumbbells back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
7. Barbell Bench Press - Medium Grip
86.6% MatchHow to perform this exercise
- Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
- From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
- After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the bar back in the rack.
8. Barbell Wide Bench Press
85.3% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the barbell with a wide grip, slightly wider than shoulder-width apart.
- Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
- Lower the barbell slowly towards your chest, keeping your elbows slightly flared out.
- Pause for a moment when the barbell touches your chest, then push it back up to the starting position.
9. Barbell Bench Press
85.3% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
- Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
- Lower the barbell slowly towards your chest, keeping your elbows tucked in.
- Pause for a moment when the barbell touches your chest.
10. Dumbbell Reverse Bench Press
82.6% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your knees bent.
- Hold a dumbbell in each hand with an overhand grip, palms facing towards your feet.
- Extend your arms straight up towards the ceiling, keeping a slight bend in your elbows.
- Slowly lower the dumbbells towards your chest, allowing your elbows to flare out to the sides.
- Pause for a moment at the bottom, then push the dumbbells back up to the starting position.
Why You Might Need a Smith Bench Press Alternative
You might substitute the Smith Bench Press for limited equipment, shoulder pain, or a need to correct strength imbalances. Smith machines lock the bar path and reduce stabilizer demand; free weights and cables restore natural scapulothoracic movement and recruit more rotator cuff and core stabilizers. If you feel anterior shoulder pinching, switch to neutral-grip dumbbell presses and keep the scapula pinned to the bench. For home or travel, floor presses and push-up variations preserve horizontal adduction of the pectorals while lowering load on the glenohumeral joint.
How to Choose the Right Substitute
Decide based on available gear, shoulder health, and your training goal. For maximal load and strength, choose barbell bench and emphasize leg drive and a tight scapular set; cue driving feet and bracing the core. For hypertrophy and fuller ROM, pick dumbbell presses and lower to just below parallel to increase pec stretch. If you need lower shoulder stress or greater time under tension, use cables or slow-tempo push-ups and maintain a 2–3 second eccentric while keeping elbows at ~45° to the torso.
Frequently Asked Questions
What muscles does Smith Bench Press work?
The Smith Bench Press primarily targets the pectoralis major, with secondary load on the anterior deltoids and triceps. Biomechanically it emphasizes horizontal adduction and elbow extension; keep your scapula retracted to maximize chest involvement.
What is the best bodyweight alternative to Smith Bench Press?
Standard or elevated push-ups are the best bodyweight options; they train horizontal adduction and trunk stability similarly to a press. For greater overload and chest activation, perform feet-elevated push-ups or ring push-ups while keeping elbows at about 45° to the torso.
Can I build muscle without doing Smith Bench Press?
Yes. You can build chest mass with barbell or dumbbell presses, cable flyes, floor presses, and progressive push-up variations. Emphasize progressive overload, full ROM, and controlled eccentrics while maintaining scapular control to stimulate hypertrophy.
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