10 Best Smith Machine Bench Press Alternatives for Gym & Home

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

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Smith Machine Bench Press

Smith Machine Bench Press
Primary muscle
Pectorals
Equipment
Machine
Difficulty
Intermediate
Type
Compound

Secondary muscles: Shoulders, Triceps

How to perform Smith Machine Bench Press
  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.
Filter Smith Machine Bench Press alternatives by your equipmentTell us what you have and we'll hide exercises you can't do.

Quick presets

Equipment you can use
20 more equipment types

Sign in to remember your equipment on every page.

Ranked Smith Machine Bench Press Alternatives

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

    1. Smith Bench Press

    99% match
    • Pectorals
    • Smith-machine
    • Intermediate
    • Compound

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

    How to perform this exercise
    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.

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

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

    2. Smith Wide Grip Bench Press

    97% match
    • Pectorals
    • Smith-machine
    • Intermediate
    • Compound
    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 Machine Bench Press
    • Primary muscle: pectorals, the same as the Smith Machine Bench Press
    • Equipment: a machine, the same as the Smith Machine Bench Press
    • Body position: lying on your back, the same as the Smith Machine Bench Press
  3. Smith Machine Incline Bench Press

    3. Smith Machine Incline Bench Press

    90% match
    • Pectorals
    • Machine
    • Intermediate
    • Compound

    It uses the same equipment and still works the pectorals.

    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 Machine Bench Press
    • Equipment: a machine, the same as the Smith Machine Bench Press
    • Body position: lying on your back, the same as the Smith Machine Bench Press
  4. Smith Decline Bench PressPlay demonstration

    4. Smith Decline Bench Press

    90% 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 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 Machine Bench Press
    • Equipment: a machine, the same as the Smith Machine Bench Press
    • Body position: lying on your back, the same as the Smith Machine Bench Press
  5. Smith Incline Bench PressPlay demonstration

    5. 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 Machine Bench Press
    • Equipment: a machine, the same as the Smith Machine Bench Press
    • Body position: lying on your back, the same as the Smith Machine Bench Press
  6. Band Bench PressPlay 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 Machine Bench Press
    • Primary muscle: pectorals, the same as the Smith Machine Bench Press
    • Equipment: a band, not a machine
    • Body position: lying on your back, the same as the Smith Machine Bench Press
    • Balance: harder to stay steady on than the Smith Machine Bench Press
  7. Smith Wide Grip Decline Bench PressPlay 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 Machine Bench Press
    • Equipment: a machine, the same as the Smith Machine Bench Press
    • Body position: lying on your back, the same as the Smith Machine Bench Press
  8. Bench Press - Powerlifting

    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 Machine Bench Press
    • Primary muscle: pectorals, the same as the Smith Machine Bench Press
    • Equipment: free weights, not a machine
    • Body position: lying on your back, the same as the Smith Machine Bench Press
    • Balance: harder to stay steady on than the Smith Machine Bench Press
  9. Bench Press - With Bands

    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 Machine Bench Press
    • Primary muscle: pectorals, the same as the Smith Machine Bench Press
    • Equipment: a band, not a machine
    • Body position: lying on your back, the same as the Smith Machine Bench Press
    • Balance: harder to stay steady on than the Smith Machine Bench Press
  10. Bench Press With Chains

    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 Machine Bench Press
    • Primary muscle: pectorals, the same as the Smith Machine Bench Press
    • Equipment: free weights, not a machine
    • Body position: lying on your back, the same as the Smith Machine Bench Press
    • Balance: harder to stay steady on than the Smith Machine Bench Press

Smith Machine Bench Press FAQ

What muscles does Smith Machine Bench Press work?

The Smith Machine bench press primarily targets the pectoralis major (sternal and clavicular heads), with secondary loading of the anterior deltoid and triceps. Because the bar path is fixed, you get less rotator-cuff and serratus anterior stabilization compared with free-weight presses; retract the scapulae to emphasize pec recruitment.

Can I build muscle without doing Smith Machine Bench Press?

Yes. You can build chest mass using barbell bench, dumbbell presses, dips, and progressive overload via reps, load, or tempo. Track progressive increases, pause reps at the bottom to boost time under tension, and focus on pec contraction to ensure hypertrophy.

Find Alternatives for Any Exercise

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

Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology