10 Best Smith Machine Incline Bench Press Alternatives for Chest Pressing Strength

The Smith Machine Incline Bench Press is done lying on your back with a machine. Ranked closest by our scoring: the Incline Push-up, the Incline Push-up (On Box) and the Incline Push-up Medium.

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

Original Exercise: Smith Machine Incline Bench Press

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

Secondary muscles: Shoulders, Triceps

How to perform Smith Machine Incline Bench Press
  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.
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Ranked Smith Machine Incline Bench Press Alternatives

10 substitutes, ranked by how closely each one matches the Smith Machine Incline 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
    Incline Push-upPlay demonstration

    1. Incline Push-up

    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. Place your hands on an elevated surface, such as a bench or step, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
    3. Lower your chest towards the elevated surface by bending your elbows, keeping your body in a straight line.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    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: incline press, the same as the Smith Machine Incline Bench Press
    • Primary muscle: pectorals, the same as the Smith Machine Incline 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 Incline Bench Press
  2. Incline Push-up (On Box)Play demonstration

    2. Incline Push-up (On Box)

    80% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Place your hands on the edge of a box or elevated surface, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
    3. Lower your chest towards the box by bending your elbows, keeping your body in a straight line.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    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: incline press, the same as the Smith Machine Incline Bench Press
    • Primary muscle: pectorals, the same as the Smith Machine Incline 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 Incline Bench Press
  3. Incline Push-up Medium

    3. Incline Push-up Medium

    80% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
    2. Place your hands on the bar, with your hands about shoulder width apart.
    3. Position your feet back from the bar with arms and body straight. This will be your starting position.
    4. Keeping your body straight, lower your chest to the bar by bending the arms.
    5. Return to the starting position by extending the elbows, pressing yourself back up.

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

    Why this matches
    • Movement: incline press, the same as the Smith Machine Incline Bench Press
    • Primary muscle: pectorals, the same as the Smith Machine Incline 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 Incline Bench Press
  4. Kneeling Push-upPlay demonstration

    4. Kneeling Push-up

    80% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Start by kneeling on the ground with your hands shoulder-width apart, fingers pointing forward.
    2. Extend your legs behind you, resting on the balls of your feet, so that your body forms a straight line from head to heels.
    3. Engage your core and lower your body towards the ground by bending your elbows, keeping them close to your sides.
    4. Continue lowering until your chest is just above the ground, then push back up to the starting position by straightening your arms.
    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
    • Primary muscle: pectorals, the same as the Smith Machine Incline Bench Press
    • Equipment: bodyweight only, not a machine
    • Body position: kneeling, not lying on your back
    • Balance: harder to stay steady on than the Smith Machine Incline Bench Press
  5. Incline Push-up Wide

    5. Incline Push-up Wide

    78% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
    2. Place your hands on the bar, with your hands wider than shoulder width.
    3. Position your feet back from the bar with arms and body straight. Your arms should be perpendicular to the body. This will be your starting position.
    4. Keeping your body straight, lower your chest to the bar by bending the arms.
    5. Return to the starting position by extending the elbows, pressing yourself back up.

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

    Why this matches
    • Movement: incline press, the same as the Smith Machine Incline Bench Press
    • Primary muscle: pectorals, the same as the Smith Machine Incline 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 Incline Bench Press
  6. Push-up (Wall)Play demonstration

    6. Push-up (Wall)

    77% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand facing a wall, about arm's length away.
    2. Place your hands on the wall at shoulder height, slightly wider than shoulder-width apart.
    3. Step back a few feet, keeping your body straight and your feet hip-width apart.
    4. Bend your elbows and lower your chest towards the wall, keeping your body in a straight line.
    5. Push back up to the starting position, straightening your arms.
    6. 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
    • Primary muscle: pectorals, the same as the Smith Machine Incline Bench Press
    • Equipment: bodyweight only, not a machine
    • Body position: standing, not lying on your back
  7. Incline Reverse Grip Push-upPlay demonstration

    7. Incline Reverse Grip Push-up

    75% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Place your hands on the edge of a bench or elevated surface, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
    3. Lower your chest towards the bench by bending your elbows, keeping them close to your sides.
    4. Pause for a moment at the bottom, then 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: incline press, the same as the Smith Machine Incline Bench Press
    • Primary muscle: pectorals, the same as the Smith Machine Incline 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 Incline Bench Press
  8. Incline Push-up Reverse Grip

    8. Incline Push-up Reverse Grip

    75% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
    2. Place your hands on the bar palms up, with your hands about shoulder width apart.
    3. Position your feet back from the bar with arms and body straight. This will be your starting position.
    4. Keeping your body straight, lower your chest to the bar by bending the arms.
    5. Return to the starting position by extending the elbows, pressing yourself back up.

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

    Why this matches
    • Movement: incline press, the same as the Smith Machine Incline Bench Press
    • Primary muscle: pectorals, the same as the Smith Machine Incline 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 Incline Bench Press
  9. Incline Push Up Depth JumpPlay demonstration

    9. Incline Push Up Depth Jump

    73% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Find an elevated surface, such as a bench or step, and place your hands shoulder-width apart on the edge.
    2. Step your feet back, keeping your body in a straight line from head to heels.
    3. Lower your chest towards the edge of the surface, bending your elbows and keeping your body aligned.
    4. Push through your palms to extend your arms and return to the starting position.
    5. Jump off the edge of the surface, landing softly with your knees slightly bent.
    6. Repeat the push-up and depth jump for the desired number of repetitions.

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

    Why this matches
    • Movement: incline press, the same as the Smith Machine Incline Bench Press
    • Primary muscle: pectorals, the same as the Smith Machine Incline 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 Incline Bench Press
  10. Pushups

    10. Pushups

    70% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    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
    • Primary muscle: pectorals, the same as the Smith Machine Incline 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 Incline Bench Press Alternative

The usual reasons to swap the Smith Machine Incline Bench Press are that someone else is on the station, that you want the same fixed bar path at a different bench angle or grip, or that your gym has no smith machine at all. Some of these swaps use the exact same rails and let you change only the bench angle or grip, so you unrack, lower the bar toward your chest and push back up. Others hand you a free barbell, a cable pulley or a pair of dumbbells instead of the fixed rails, so your shoulders hold the bar path steady on their own. Either way you are still lowering to your chest and pushing back up with your chest muscles, the same motion you already know.

Smith Machine Incline Bench Press FAQ

Do these swaps still work the same muscles?

Yes. Every swap is a press where you lower a bar, a pair of handles or two dumbbells to your chest and push back up with your chest muscles, so the equipment in your hands changes but the muscles doing the pressing work do not.

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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