Choosing the Smith machine bench vs barbell bench

If you’re looking to develop a stronger upper body, whether you’re a man or a woman, chest exercises will help you increase your muscle mass and strength. Pushing movements such as the bench press is one of the most popular exercises for developing the upper body.

When turning to the chest, lifters usually turn to two of the most common exercises for building a stronger upper body, the bench press and the chest press.

There are several ways you can perform a bench press including free weights and the Smith machine.

Chest training: Strengthening your chest

The chest muscles are made up of the pectoralis major and, underneath that, the pectoralis minor. Together they are often referred to as the “pecs.”

They are responsible for moving the arms across the body and up and down, as well as other movements like flexion, adduction and rotation. Most chest exercises involve pushing the arms away from the body or the body away from the arms.

You should change the grip and the incline of the bench press to target your chest muscles in a variety of ways—flat barbell bench presses, incline presses, close grip bench press, wide-grip, narrow-grips and reverse grips.

You’ll target the upper portion of your chest more using an incline position. Lowering the bench shifts the focus to the lower chest.

The bench press is a compound exercise, meaning it recruits multiple muscle groups in the body for ultimate upper body muscle activation.

It targets not just the chest, but the shoulders (anterior deltoid) and the triceps, and it has the ability to improve other pressing movements, such as the overhead press or even tricep dips.

Smith machine exercises

The Smith bench press machine has the same movement as a regular bench press. Using the Smith machine can help you break through training plateaus, strengthen the pecs and lift heavy loads without a spotter.

You can train with heavier weights alone because of the safety function of the Smith machine.

Smith machine bench press

1. Place a flat or adjustable incline bench in the middle of the Smith Machine. Position the bar, so that your arms need to fully extend to reach it from the bench.
2. Lie flat on the bench so that the middle of your chest lines up with the barbell. 
3. Grab the barbell with your hands slightly wider than shoulder-width apart and press the bar to un-rack it. 
4. Slowly lower the bar, keeping your elbows slightly tucked in to avoid putting too much strain on your shoulders. 
5. Stop when the bar is at your chest or a few inches above, depending on your mobility, but your elbows should bend to about 90 degrees. 
6. Press the bar all the way back up until your arms are fully extended, and your elbows are locked out.
7. Slowly lower back down in the same path to the starting position.  

Incline smith machine bench press

1. Place an adjustable incline bench angled slights to about 15-30 degrees in the middle of the Smith Machine.
2. Lie back on the bench so that the middle of your chest lines up with the barbell. 
3. Grab the barbell with your hands slightly wider than shoulder-width apart and press the bar to un-rack it. 
4. Slowly lower the bar, keeping your elbows slightly tucked in to avoid putting too much strain on your shoulders. 
5. Stop when the bar is at your chest or a few inches above, depending on your mobility, but your elbows should bend to about 90 degrees. 
6. Press the bar all the way back up until your arms are fully extended, and your elbows are locked out.
7. Slowly lower back down in the same path to the starting position.  

*This angle of the bench can help target more of your upper chest and shoulders.

Bench press exercises

The bench press is a common strength training exercise that can help develop your chest’s mass and strength. The bench press also works the anterior deltoids (shoulders) and triceps. When performed correctly, the lats, lower back and glutes are also activated.

The barbell is a very simple tool and easy to learn.

Regular bench press/Free weight bench press

1. Lay back on the bench press with your feet firmly planted on the floor
2. Grip the bar slightly wider than shoulder-width, and lift it out from the rack.
3. Lower it down to your chest with control.
4. Press it back up to straight arms.

Incline bench press

1. Lay back on an incline bench with your feet firmly planted on the floor
2. Grip the bar slightly wider than shoulder-width, and lift it out from the rack.
3. Lower it down to your chest with control between the collarbone and nipples.
4. Press it back up to straight arms.

Other bench press variations

Dumbbell bench press

1. Lie on a flat bench, holding the dumbbells in your hands.
2. Stretch your arms over your shoulder, shoulder-width apart.
3. From this starting position, inhale and descend slowly until your elbows are parallel to the floor at a 90°angle.
4. Then push the weights back up while exhaling to return to the starting position.

Dumbbell incline bench press

1. Lie on a bench with an incline with a dumbbell in each hand.
2. Then lift the dumbbells shoulder-width apart, arms extended and rotate your wrists so that the palms of your hands are facing each other.
3. Stay in control of the dumbbells at all times and slowly lower the weights while inhaling.
4. Then exhale pushing the dumbbells upwards with the help of your chest. 

Wrap up

If you want to develop stronger and bigger pecs you should add chest training. Bench presses are a compound exercise that can help you build muscle.

Does it matter if you use a Smith machine or a barbell?

The Smith machine can be of great use for a move like the bench press because it helps eliminate the need for a spotter, helps you focus on your chest over the other stabilizing muscles, and provides similar benefits to that of a conventional press.

The barbell bench press is a common exercise that will can be seen any day you walk into the gym by advanced lifters and beginner lifters. You probably won’t be able to lift as much weight as with the Smith machine, but both are quite effective in making improvements.