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

Smith Bench Press
Primary Muscle
Pectorals
Equipment
Smith-machine
Difficulty
Intermediate
Type
Compound
Secondary Muscles: Triceps, Shoulders
How to Perform Smith Bench Press
  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.

Ranked Smith Bench Press Alternatives

Best Match
Smith Machine Bench Press

1. Smith Machine Bench Press

99.9% Match
Pectorals Machine Intermediate Isolation
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.
Smith Wide Grip Bench Press

2. Smith Wide Grip Bench Press

97.4% Match
Pectorals Smith-machine Intermediate Isolation
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.
Smith Decline Bench Press

3. Smith Decline Bench Press

90% Match
Pectorals Smith-machine Intermediate Isolation
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.
Smith Incline Bench Press

4. Smith Incline Bench Press

90% Match
Pectorals Smith-machine Intermediate Isolation
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.
Smith Machine Incline Bench Press

5. Smith Machine Incline Bench Press

90% Match
Pectorals Machine Intermediate Isolation
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.
Band Bench Press

6. Band Bench Press

87.9% Match
Pectorals Band Intermediate Isolation
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.
Smith Wide Grip Decline Bench Press

7. Smith Wide Grip Decline Bench Press

87.4% Match
Pectorals Smith-machine Intermediate Isolation
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.
Bench Press - Powerlifting

8. Bench Press - Powerlifting

87.3% Match
Pectorals Barbell Advanced Isolation
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.
Bench Press - With Bands

9. Bench Press - With Bands

87.3% Match
Pectorals Band Intermediate Isolation
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.
Bench Press With Chains

10. Bench Press With Chains

86.9% Match
Pectorals Barbell Advanced Isolation
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.

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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