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: Pushups, the Push-up and the Wide Hand Push Up.

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.
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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
    Pushups

    1. Pushups

    80% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound

    Use this when you have nothing to train with, because it works the pectorals with bodyweight alone.

    How to perform this exercise
    1. Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
    2. Next, lower yourself downward until your chest almost touches the floor as you inhale.
    3. Now breathe out and press your upper body back up to the starting position while squeezing your chest.
    4. After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    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: bodyweight only, not a machine
    • Body position: lying face down, not lying on your back
  2. Push-upPlay demonstration

    2. Push-up

    79% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
    2. Engage your core and lower your body towards the ground by bending your elbows, keeping your body in a straight line.
    3. Pause for a moment when your chest is just above the ground, then push yourself back up to the starting position by straightening your arms.
    4. 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: bodyweight only, not a machine
    • Body position: lying face down, not lying on your back
  3. Wide Hand Push UpPlay demonstration

    3. Wide Hand Push Up

    78% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands wider than shoulder-width apart.
    2. Keep your body in a straight line from head to toe.
    3. Lower your chest towards the ground by bending your elbows, keeping them close to your sides.
    4. Push through your palms to extend your arms and return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    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: bodyweight only, not a machine
    • Body position: lying face down, not lying on your back
  4. Push-up On Lower ArmsPlay demonstration

    4. Push-up On Lower Arms

    78% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Start in a plank position with your forearms on the ground and elbows directly below your shoulders.
    2. Engage your core and keep your body in a straight line from head to toe.
    3. Lower your chest towards the ground by bending your elbows, keeping them close to your body.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    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: bodyweight only, not a machine
    • Body position: lying face down, not lying on your back
  5. Modified Hindu Push-upPlay demonstration

    5. Modified Hindu Push-up

    78% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
    2. Lower your body towards the ground, bending your elbows and keeping your core engaged.
    3. As you lower your body, shift your weight back and lift your hips up towards the ceiling, creating an inverted V shape with your body.
    4. Continue to lower your body until your chest is just above the ground, then reverse the movement, pushing your hips back down and extending your arms to return to the starting position.
    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: bodyweight only, not a machine
    • Body position: standing, not lying on your back
    • Balance: harder to stay steady on than the Smith Machine Bench Press
  6. Push-up Wide

    6. Push-up Wide

    78% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. With your hands wide apart, support your body on your toes and hands in a plank position. Your elbows should be extended and your body straight. Do not allow your hips to sag. This will be your starting position.
    2. To begin, allow the elbows to flex, lowering your chest to the floor as you inhale.
    3. Using your pectoral muscles, press your upper body back up to the starting position by extending the elbows. Exhale as you perform this step.
    4. After pausing at the contracted position, repeat the movement for the prescribed amount of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    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: bodyweight only, not a machine
    • Body position: lying face down, not lying on your back
  7. Push-up PlusPlay demonstration

    7. Push-up Plus

    78% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels.
    2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
    3. Once your chest is just above the ground, push through your hands to extend your arms and lift your upper body up.
    4. At the top of the movement, protract your shoulder blades by pushing your upper back towards the ceiling.
    5. Pause for a moment, then reverse the movement by retracting your shoulder blades and lowering your body back down 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
    • Movement: flat horizontal press, the same as the Smith Machine Bench Press
    • Primary muscle: pectorals, the same as the Smith Machine Bench Press
    • Equipment: bodyweight only, not a machine
    • Body position: lying face down, not lying on your back
  8. Chest Dip On Straight BarPlay demonstration

    8. Chest Dip On Straight Bar

    77% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Grab the parallel bars with your palms facing down and your arms fully extended.
    2. Bend your knees and cross your ankles.
    3. Lower your body by bending your arms until your shoulders are below your elbows.
    4. Push yourself back up to the starting position by straightening your arms.
    5. 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: bodyweight only, not a machine
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Smith Machine Bench Press
  9. Push And Pull BodyweightPlay demonstration

    9. Push And Pull Bodyweight

    77% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your body in a straight line.
    2. Lower your chest towards the ground by bending your elbows, keeping your body straight.
    3. Push through your palms to extend your arms and return to the starting position.
    4. From the push-up position, pull your chest towards the ground by bending your elbows, keeping your body straight.
    5. Push through your palms to extend your arms and return 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: bodyweight only, not a machine
    • Body position: lying face down, not lying on your back
    • Balance: harder to stay steady on than the Smith Machine Bench Press
  10. Drop Push UpPlay demonstration

    10. Drop Push Up

    77% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart.
    2. Lower your chest towards the ground, keeping your elbows close to your body.
    3. Once your chest is just above the ground, quickly drop your knees to the ground.
    4. Push yourself back up to the starting position by extending your arms.
    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: bodyweight only, not a machine
    • Body position: lying face down, not lying on your back

Why You Might Need a Smith Machine Bench Press Alternative

You may substitute the Smith Machine because of shoulder pain, limited equipment, or a desire for better stabilization work. The Smith locks the bar path, which can shift load onto the anterior deltoid and reduce scapular motion; that alters how the sternal and clavicular heads of the pectoralis major activate. Free-weight presses and unilateral moves restore natural shoulder tracking and force recruitment of rotator cuff and serratus anterior stabilizers. If you have impingement, choose a neutral-grip dumbbell press and tuck elbows to ~45° to lower subacromial stress. If access is the issue, push-ups or a seated machine press let you progress safely with similar pec loading.

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.

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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