5 Smith Machine Incline Bench Press Alternatives for Limited Gyms
If you can’t use the Smith Machine Incline Bench Press, use exercises that load the clavicular pecs and keep an upward pressing line. Try incline dumbbell press, incline barbell press, elevated-feet push-ups, landmine press, or incline cable press — set bench to 30–45° and retract the scapula to bias the upper chest.
Original Exercise: Smith Machine Incline Bench Press
How to Perform Smith Machine Incline Bench Press
- 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.
- As you breathe in, come down slowly until you feel the bar on your 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, 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.
Pro Tips
- Category: Strength
- Force: Push
- Movement type: Compound
Best Smith Machine 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 Machine Incline Bench Press Alternative
You might substitute the Smith Machine Incline Bench Press because of equipment limits, shoulder pain from fixed bar path, or a need for greater scapular mobility. Machine guides reduce stabilizer activation and can create uncomfortable shoulder torque; switching to free weights or cables increases rotator cuff and serratus anterior engagement. For example, switching to an incline dumbbell press lets you rotate the wrist to reduce impingement and increase clavicular head activation while forcing scapular control.
How to Choose the Right Substitute
Choose a substitute based on available equipment, injury history, and training goal. If you lack a spotter, use dumbbells with a moderate incline (30–45°) and start lighter to master scapular retraction and controlled eccentric. For hypertrophy pick slow tempo cables or dumbbells to maximize time under tension; for strength prioritize barbell incline with stable foot drive and tight torso. If you have shoulder pain, opt for neutral-grip presses or landmine presses that allow natural upward arc and decrease anterior shoulder shear.
Frequently Asked Questions
What muscles does Smith Machine Incline Bench Press work?
The exercise emphasizes the clavicular head of the pectoralis major (upper chest) with assistance from the anterior deltoid and triceps. The fixed bar limits scapular movement, reducing serratus anterior and rotator cuff stabilizer activation compared with free-weight presses.
What is the best bodyweight alternative to Smith Machine Incline Bench Press?
Elevated-feet push-ups are the top bodyweight substitute because they shift the pressing line upward to target the upper chest. Place feet on a bench 12–18 inches high, keep the body in a straight plank, and lower with elbows at a 30–45° angle to load the clavicular fibers.
Can I build muscle without doing Smith Machine Incline Bench Press?
Yes — you can achieve equal or better hypertrophy using incline dumbbell presses, incline barbell presses, cables, or progressive push-up variations. Focus on progressive overload, full range of motion with scapular retraction, and consistent tension on the upper pecs to drive growth.
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