10 Best Smith Bench Press Alternatives for Any Setup

Ranked 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. 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

   

   1. Smith Machine Bench Press

   99% match

   • Pectorals
   • Machine
   • Intermediate
   • Compound

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

   How to perform this exercise

   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. Play demonstration

   2. Smith Wide Grip Bench Press

   97% match

   • Pectorals
   • Smith-machine
   • Intermediate
   • Compound

   The same equipment, taken with a wide grip.

   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 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. Play demonstration

   3. Smith Decline Bench Press

   90% match

   • Pectorals
   • Smith-machine
   • Intermediate
   • Compound

   It uses the same equipment and still works the pectorals.

   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 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
4. Play demonstration

   4. Smith Incline Bench Press

   90% 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 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
5. 

   5. Smith Machine Incline Bench Press

   90% match

   • Pectorals
   • Machine
   • Intermediate
   • Compound

   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 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. Play demonstration

   6. Band Bench Press

   88% match

   • Pectorals
   • Band
   • Intermediate
   • Compound

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

   How to perform this exercise

   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
7. Play demonstration

   7. Smith Wide Grip Decline Bench Press

   87% 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 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
8. 

   8. Bench Press - Powerlifting

   87% match

   • Pectorals
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. 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.
   2. 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.
   3. Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
   4. 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.

   Sets and reps: 3 to 5 sets of 5 to 8 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: free weights, 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
9. 

   9. Bench Press - With Bands

   87% match

   • Pectorals
   • Band
   • Intermediate
   • Compound

   How to perform this exercise

   1. Using a flat bench secure a band under the leg of the bench that is nearest to your head.
   2. Once the band is secure, grab it by both handles and lie down on the bench.
   3. Extend your arms so that you are holding the band handles in front of you at shoulder width.
   4. 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.
   5. Bring down the handles slowly until your elbow forms a 90 degree angle. Keep full control at all times.
   6. As you breathe out, bring the handles up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
   7. Repeat the movement for the prescribed amount of repetitions of your training program.

   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
10. 

    10. Bench Press With Chains

    87% match

    • Pectorals
    • Barbell
    • Advanced
    • Compound

    How to perform this exercise

    1. Adjust the leader chain, shortening it to the desired length.Place the chains on the sleeves of the bar.
    2. 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.
    3. 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.
    4. 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.

    Sets and reps: 3 to 5 sets of 5 to 8 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: free weights, 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