Smith Machine Bench Press alternatives
If the Smith Machine Bench Press isn't happening today — the equipment is taken, you don't have it, or the movement doesn't feel right — here are 8 substitutes for the same job, each with what changes.
Which one when
- The equipment is taken or missing. Take the same movement on other equipment — Barbell: Barbell Bench Press, Wide-Grip Barbell Bench Press, Barbell Floor Press, Incline Barbell Bench Press; Dumbbells: Neutral-Grip Dumbbell Bench Press, Dumbbell Bench Press, Incline Dumbbell Press; Bodyweight: Dips.
- It hurts. If it's uncomfortable, try a substitute with a different grip or a machine and go lighter. Sharp pain, or pain that doesn't go away, is a reason to see a doctor, not to search for a substitute on a list.
- Different equipment: Barbell instead of Machines and cables.
- Same muscle: Chest.
- A higher entry bar: 2 of 3 versus 1 — start light.
2Wide-Grip Barbell Bench Press
- Different equipment: Barbell instead of Machines and cables.
- Same muscle: Chest.
- Different equipment: Barbell instead of Machines and cables.
- Same muscle: Chest.
- A higher entry bar: 2 of 3 versus 1 — start light.
4Neutral-Grip Dumbbell Bench Press
- Different equipment: Dumbbells instead of Machines and cables.
- Same muscle: Chest.
- Different equipment: Dumbbells instead of Machines and cables.
- Same muscle: Chest.
- Same entry bar: 1 of 3.
- Different equipment: Barbell instead of Machines and cables.
- Same muscle: Chest.
- A higher entry bar: 2 of 3 versus 1 — start light.
- Different equipment: Dumbbells instead of Machines and cables.
- Same muscle: Chest.
- Same entry bar: 1 of 3.
8Dips
- Different equipment: Bodyweight instead of Machines and cables.
- Same muscle: Chest.
- A higher entry bar: 2 of 3 versus 1 — start light.
- The load is your bodyweight: progress with reps, or a belt and a plate.
These are the same substitutes I show in the bot under "Alternatives", plus catalog exercises for the same muscle and movement. Difficulty is shown where I've broken the exercise down on its own page.
Swapping in the diary
In the bot, substitutes live on the exercise card: Exercises → the exercise → Alternatives. If one isn't in your list yet, I'll add it with one tap. A substitute keeps its own history and records — I don't mix them with the main exercise, so progress on each stays honest.
Log the substitute as its own exercise — I'll remember the weight and reps and give you a target next time.
Prefer Telegram? Open the bot — same diary.
Read next
Position photos from the open free-exercise-db.