10 Best Smith Bench Press Alternatives for Any Setup

The Smith Bench Press is done lying on your back with a Smith machine. Ranked closest by our scoring: the Smith Machine Bench Press, the Smith Wide Grip Bench Press and the Smith Decline Bench Press.

Smith Bench PressWatch the Smith Bench Press

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

How to Do the Smith Bench Press

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

Pectorals, with triceps, shoulders · Smith-machine · Intermediate · Compound

  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.

The 10 Best Smith Bench Press Alternatives

10 substitutes, ranked by how closely each one matches the Smith 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 Machine Bench Press

    1. Smith Machine Bench Press

    99% match

    Pectorals · Intermediate · Compound

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

    • Machine
    How to perform it
    1. Place a flat bench underneath the smith machine. Now 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 flat bench. Using a pronated grip 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 middle 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, lock the bar back in the rack.

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

    Why this matches
    • Movement: flat horizontal press, the same as the Smith Bench Press
    • Primary muscle: pectorals, the same as the Smith Bench Press
    • Equipment: a machine, the same as the Smith Bench Press
    • Body position: lying on your back, the same as the Smith Bench Press
  2. Smith Wide Grip Bench PressPlay demonstration

    2. Smith Wide Grip Bench Press

    97% match

    Pectorals · Intermediate · Compound

    The same equipment, taken with a wide grip.

    • Smith-machine
    How to perform it
    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 Smith Bench Press
    • Primary muscle: pectorals, the same as the Smith Bench Press
    • Equipment: a machine, the same as the Smith Bench Press
    • Body position: lying on your back, the same as the Smith Bench Press
  3. Smith Decline Bench PressPlay demonstration

    3. Smith Decline Bench Press

    90% match

    Pectorals · Intermediate · Compound

    It uses the same equipment and still works the pectorals.

    • Smith-machine
    How to perform it
    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 Smith Bench Press
    • Equipment: a machine, the same as the Smith Bench Press
    • Body position: lying on your back, the same as the Smith Bench Press
  6. Band Bench PressPlay demonstration

    6. Band Bench Press

    88% match

    Pectorals · Intermediate · Compound

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

    • Band
    How to perform it
    1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
    2. Grasp the band handles with an overhand grip, slightly wider than shoulder-width apart.
    3. Extend your arms fully, pushing the bands away from your chest.
    4. Slowly lower the bands back down to your chest, keeping your elbows at a 90-degree angle.
    5. 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 Smith Bench Press
    • Primary muscle: pectorals, the same as the Smith Bench Press
    • Equipment: a band, not a machine
    • Body position: lying on your back, the same as the Smith Bench Press
    • Balance: harder to stay steady on than the Smith Bench Press

Smith Bench Press FAQ

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.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.