10 Best Smith Incline Bench Press Alternatives for Limited Equipment
If you can't use the Smith incline press, use incline dumbbell press, barbell incline press, incline cable press/fly, landmine upper-chest press, or elevated-feet incline push-ups. Set the bench at 30–45°, retract the scapula, and press through the mid-palm to emphasize clavicular pec fibers while limiting anterior deltoid takeover.
Original Exercise: Smith Incline Bench Press
How to Perform Smith Incline Bench Press
- 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.
- Repeat for the desired number of repetitions.
Best Smith Incline Bench Press Alternatives
1. Cable Incline Bench Press
87.3% MatchHow to perform this exercise
- Adjust the bench to a 45-degree incline.
- Attach the cable handles to the high pulleys.
- Sit on the bench facing the cable machine with your feet flat on the ground.
- Grasp the handles with an overhand grip and bring them to shoulder height.
- Push the handles forward and upward until your arms are fully extended.
2. Dumbbell Incline Breeding
87.3% MatchHow to perform this exercise
- Set up an incline bench at a 45-degree angle.
- Sit on the bench with your back against the pad and feet flat on the ground.
- Hold a dumbbell in each hand with an overhand grip, palms facing forward.
- Start with your arms fully extended, perpendicular to the ground.
- Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle.
3. Barbell Incline Bench Press
86.6% MatchHow to perform this exercise
- Set up an incline bench at a 45-degree angle.
- Lie down on the bench with your feet flat 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 chest, keeping your elbows at a 45-degree angle.
- Pause for a moment at the bottom, then push the barbell back up to the starting position.
4. Dumbbell Incline Bench Press
86.6% MatchHow to perform this exercise
- Set up an incline bench at a 45-degree angle.
- Sit on the bench with your feet flat on the ground and your back pressed firmly against the bench.
- Hold a dumbbell in each hand, palms facing forward, and lift them to shoulder height.
- Slowly lower the dumbbells to the sides of your chest, keeping your elbows at a 90-degree angle.
- Push the dumbbells back up to the starting position, fully extending your arms.
5. Barbell Incline Bench Press - Medium Grip
86.6% MatchHow to perform this exercise
- Lie back on an incline 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.
- As you breathe in, come down slowly until you feel the bar on you 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, squeeze your chest, 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. Dumbbell Palms In Incline Bench Press
82.6% MatchHow to perform this exercise
- Set up an incline bench at a 45-degree angle.
- Sit on the bench with your back against the backrest and feet flat on the ground.
- Hold a dumbbell in each hand with an overhand grip, palms facing inwards.
- Extend your arms straight up above your chest, keeping a slight bend in your elbows.
- Lower the dumbbells slowly towards your shoulders, keeping your elbows close to your body.
7. Barbell Reverse Grip Incline Bench Press
82% MatchHow to perform this exercise
- Set up an incline bench at a 45-degree angle.
- Lie down on the bench with your feet flat on the ground.
- Grasp the barbell with a reverse grip, hands 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 when the barbell touches your chest.
8. Decline Barbell Bench Press
78.7% MatchHow to perform this exercise
- Secure your legs at the end of the decline bench and slowly lay down on the 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. The arms should be perpendicular to the floor. This will be your starting position. Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.
- As you breathe in, come down slowly until you feel the bar on your lower 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 and squeeze your chest 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.
9. Assisted Wide-grip Chest Dip (kneeling)
78.7% MatchHow to perform this exercise
- Adjust the machine to your desired height and secure your knees on the pad.
- Grasp the handles with a wide grip and keep your elbows slightly bent.
- Lower your body by bending your elbows until your upper arms are parallel to the floor.
- Push yourself back up to the starting position by extending your arms.
- Repeat for the desired number of repetitions.
10. Dumbbell Incline Hammer Press
78.3% MatchHow to perform this exercise
- Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, resting on your thighs.
- Lie back on the bench and position the dumbbells at shoulder level with your palms facing each other.
- Press the dumbbells up and away from your body until your arms are fully extended.
- Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
Why You Might Need a Smith Incline Bench Press Alternative
You may need substitutes because the Smith machine fixes the bar path, alters stabilizer recruitment, or aggravates shoulder pain. Free-weight incline presses restore natural bar path and increase pec and serratus activation by demanding scapular stability. Cables and landmine variations maintain constant tension and let you change line of pull to stress the upper pectorals without heavy shoulder extension. Bodyweight elevates core and scapular control for functionally relevant strength. Use cues like tucking elbows to 30–45° and keeping the scapula retracted to shift load onto the clavicular head rather than the anterior deltoid.
How to Choose the Right Substitute
Match the substitute to your goal, equipment, and injury status. Choose dumbbells if you want improved unilateral control and increased eccentric range; cue a slow 2–3 second descent and full scapular retraction to maximize pec stretch. Pick cables when you need constant tension and a horizontal line of pull; set handles high and press slightly upward to bias the upper chest. Use landmine presses for a safer arc and reduced shoulder extension, driving the elbow forward to load clavicular fibers. For bodyweight, elevate feet to increase upper-chest recruitment and maintain a rigid plank position.
Frequently Asked Questions
What muscles does Smith Incline Bench Press work?
The Smith incline press primarily targets the clavicular head of the pectoralis major, with secondary loading of the anterior deltoid and triceps. Using a 30–45° bench angle and pressing through the mid-palm shifts activation to the upper chest while limiting shoulder extension.
What is the best bodyweight alternative to Smith Incline Bench Press?
Elevated-feet incline push-ups are the most specific bodyweight substitute—place your feet on a bench or box so your torso is angled and hands slightly wider than shoulder width. Keep scapulae retracted, core braced, and descend until your chest approaches the floor to maximize upper-pec and anterior deltoid recruitment.
Can I build muscle without doing Smith Incline Bench Press?
Yes. Progressive overload with incline dumbbell presses, barbell inclines, cables, landmine presses, and elevated push-ups will stimulate the upper chest if you control tempo and full range of motion. Emphasize slow eccentrics, a 30–45° bench angle, and a strong mind-muscle focus on the clavicular fibers to optimize growth.
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