Is Smith Machine Bench Press Good?
I’d say… yeah, sometimes. Not always—but in the right situation, it’s actually pretty useful.
I mean, that’s not what I thought at first. I’ve definitely asked myself that exact question before.
You walk into the gym. The bench press is taken. The Smith machine’s open. You think, “Should I just use that?” It looks easy. Feels safer. No spotter needed. But is it actually good, or just a lazy option?
I used to avoid it. Felt too stiff. Too fake. Like I wasn’t really lifting. But after training alone more, and tweaking my shoulder once, I started using it differently.
It’s not perfect. But it’s not useless either. For me, it all depends on how I use it.
Let me walk you through how I think about it.
Simple. It’s bench pressing on rails.
Smith machine bench press looks like regular bench press — but the bar moves on a fixed track. You don’t control the path. The machine does. Just up and down.
🔸 What muscles do I feel working?
🔸 Who should use it?
Is Smith machine bench press good? I mean… yeah, sometimes. Not always. But in certain situations? It really does the job. I wouldn’t build my whole routine around it, but I’ve found a few solid reasons to keep it in the mix.
✅ It’s just easier when I’m by myself
Most days I lift alone. And let’s be honest—getting stuck under a bar is not fun. With the Smith machine, I don’t even think about it. If I can’t finish the rep, I twist the bar and boom, it’s locked. That peace of mind is worth it.
✅ I can just focus on pushing
When I use the Smith, I’m not thinking about balance. I’m just pushing the weight up. That’s kinda nice when I’m tired or not in the mood to “fight the bar.” The fixed path keeps things simple.
✅ It helped a lot when I started out
Back when I had no idea what I was doing, this machine made things easier. I didn’t have to stress about keeping the bar level or anything. I could just lie down and figure it out. It gave me time to learn.
✅ It’s nice on sore days
Some days, my shoulders feel weird. Not injured, just off. On those days, I’d rather not risk it. Smith machine feels smoother, more controlled. Doesn’t beat up my joints as much.
So yeah—it’s not perfect. But when I use it right, the Smith machine bench press is actually pretty useful. Next, I’ll be real with you about what I don’t like.
I wouldn’t say the Smith machine bench press is bad, but it does have issues. I still use it sometimes, but honestly, there are things about it that bug me. After using it a bunch, a few things really stood:
⚠️ The bar path is locked—and that’s not always a good thing
The bar only moves in one straight line. It doesn’t follow the natural curve your body might want. For me, that means my shoulders sometimes feel off during the press. It’s like my body wants to move one way, but the machine forces another.
⚠️ It makes things feel easier than they really are
Yeah, it’s smooth. But maybe too smooth. I can push heavier weight on the Smith than with a real barbell—but that doesn’t mean I’m stronger. I’ve definitely fooled myself before. Go back to free weights and boom—reality check.
⚠️ It skips the small stabilizer muscles
Since I’m not balancing the bar, my body isn’t working as hard overall. My core? Barely involved. Shoulders and triceps don’t stabilize like they do with a free bar. Long term, I feel like I lose that “real-world” strength.
⚠️ It can hide bad form
Because the machine controls the path, I can cheat without realizing. My elbows flare, or my back arches weird—and I don’t notice until I go back to free weights and feel the difference.
I mean, it’s definitely useful—but every time I overdo it, I feel like my progress slows down.
I’ve used both. A lot. And over time, I’ve figured out how different they actually feel. I mean, yeah, both are bench presses. But for me, they don’t hit the body the same—and I don’t treat them the same either.
Let me show you how I think about the two.
| Smith Machine Bench Press | Free Weight Bench Press | |
|---|---|---|
| Bar path | Fixed, straight (machine guides it) | Natural, follows my body’s movement |
| Muscle activation | Focused on chest, less stabilizers | Full-body engagement, more stabilizer work |
| Safety (alone) | Feels safer when training alone | Risky without a spotter |
| Setup & convenience | Fast, easy to jump in | Takes more time, needs balance |
| Flexibility | Limited movement, less natural | More freedom, more control required |
| Best for | Isolation, rehab, high reps, solo sessions | Strength building, full control, athletic feel |
I don’t really see one as better than the other. Some days I grab the barbell, some days I go straight to the Smith. Just depends what kind of session I’m in the mood for.
Yeah, I’ve had my complaints—but that doesn’t mean I’ve stopped using it. The truth is, there are specific moments when the Smith machine bench press just makes more sense for me.
It’s not my main lift, but in the right situations, it’s a super useful backup.
Here’s when I usually turn to it:
| When I Use It | Why It Works |
|---|---|
| Training alone | No spotter needed. Safer for heavy sets. |
| Burnout or high-rep sets | I can push hard without worrying about balance. |
| Feeling sore or recovering | Easier on my shoulders and joints. |
| Low-energy or lazy gym days | Fast setup. I can still get the work in. |
I’ve hit those kinds of days plenty—when I’m not at 100%, or I just want to get through the workout without any drama. That’s when the Smith machine earns its spot.
I wouldn’t say it replaces the barbell. It’s just a thing I use now and then when it feels right. Honestly, it helps me show up on the rough days.
So, Is Smith Machine Bench Press Good?
It works—sometimes. I don’t use it all the time, and I wouldn’t base my whole plan on it. But on those off days when I just want to move some weight? Yeah, it helps.
Like when I’m lifting alone, feeling sore, or just want a clean, focused chest session.
It’s not better than free weights. It’s not better or worse—it just does its own thing. And honestly, I use it when it fits, nothing more.
Nothing complicated. If it helps, cool. If not, move on.
I’m Jessica Camp, a passionate fitness enthusiast and the creative force behind Inpek Fitness’s content. With over a decade in the fitness industry, I combine my expertise in exercise science with a deep knowledge of commercial gym equipment. I’m dedicated to promoting health and wellness by sharing valuable tips, training techniques, and the latest trends in Pin Loaded Machines, Plate Loaded Machines, Multi Function Gym Machines, Gym Multi, and Free Weights. Whether you’re a gym owner or a fitness enthusiast, my articles are crafted to inspire and empower you to reach your fitness goals. When I’m not writing, I love working out and exploring innovative fitness solutions.
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