The bench press is a time-honored exercise that originated by lifting a barbell with weights attached, usually performed on a horizontal bench. Its roots can be traced back to the late 19th and early 20th centuries when bodybuilding and physical training began to gain prominence. It's a crucial strength training movement commonly utilized to develop the upper body muscle groups, especially the chest, deltoids, and triceps.
Fast forward to the present day, in this world filled with options, there are numerous machines available to assist us in performing the bench press. One of the most notable is the Smith Machine. I'm aware that there's ongoing debate among many regarding the use of the Smith Machine for bench press. Some view it as a beneficial apparatus, while others lean more towards the regular bench press. Now, it's time to set aside the confusion and delve into the respective advantages of the Smith Machine and the traditional barbell bench press. This exploration will help you make an informed decision for your fitness journey.
Whether you're a devotee of strength training, muscle growth, or simply striving for a healthy lifestyle, we're here to provide you with valuable insights to assist you in taking that successful step forward.


To be honest, we can't generalize and definitively say which one is better. The existence of each option is backed by its own rationale. Everyone's physical condition is unique, so I'll elaborate on a few points to discuss who the Smith Machine and regular bench press might be more suitable for:
  • Path Differences
  • Safety

Path Differences

We are all aware that the Smith Machine provides a fixed trajectory during training. This implies that you can only control the Smith barbell's upward or downward movement and not its lateral motion. Consequently, you're unable to make subtle adjustments to angles and trajectories to accommodate joint issues. This, in turn, leads to instances where you might feel awkward and unusual when performing certain exercises on the Smith Machine.
The Regular bench press, however, doesn't present such limitations. With just a flat bench, a barbell rack, a barbell, and some weights, you have all the equipment you need. Without a fixed trajectory, you can find the position/form that best suits your joints and natural range of motion while still engaging your supportive stabilizing muscles to ensure a smooth up-and-down movement of the weight.
So, what exactly does the trajectory bring us? Muscle isolation.
When you're engaged in training, you're aware that effective muscle growth and injury prevention demand mastery of proper movement patterns. For instance, during the bench press, adhering to proper form requires you to maintain the lowest point of the barbell's descent near your chest and its highest point directly above your shoulders. The path isn't a straight vertical line but follows a nuanced curve. Apart from the activation of your chest, shoulders, and triceps, supplementary muscles like the serratus anterior, rotator cuff muscles, posterior deltoid, and biceps come into play to maintain overall body balance and stability. When you use the Smith Machine, it guides the barbell's trajectory and diminishes the involvement of stabilizing muscles, directing all your focus onto your chest, shoulders, and triceps.
In simple terms, using the barbell bench press enables overall strength gains and facilitates better body stability when handling heavy weights. In contrast, utilizing the Smith bench press, due to its effective muscle isolation, leads to targeted muscles becoming stronger.

Major Lutie, Bench Press

So, does using the Smith Machine bench press make your chest, shoulders, and triceps stronger compared to free weight bench press?
According to research, there isn't any significant increase in muscle activation for the chest or anterior deltoids when using the Smith Machine. However, studies do suggest that the barbell bench press might lead to better activation of the middle portion of the deltoids. Nevertheless, the middle deltoids primarily function as stabilizers during the bench press. This means that whether you're doing free weight bench presses or Smith Machine bench presses, the training effects are essentially the same.


We all recognize that the Smith machine incorporates numerous safety features to protect individuals from harm. On the columns, there are safety catches positioned at intervals of a few inches, allowing you to simply rotate the barbell to engage them. Even in the event of a mishap where you fail to engage them, an Emergency Stop Device is present to limit the lowest point the Smith bar can descend to. This device permits you to halt the barbell before sustaining an injury, eliminating concerns about it dropping onto you. Consequently, you can independently undertake heavier impacts without the need for another person to supervise. Moreover, if you're in the process of rehabilitation, whether recovering from injury or surgery, the stability offered by the fixed path of the Smith machine might make it a favored choice.
As for free weights, the scenario appears to be more straightforward. However, there's a likelihood of tilting or losing balance during your training. If you're utilizing a heavy weight without an observer present, you might find yourself in a predicament. Returning the barbell safely to the rack could prove challenging. This situation could potentially lead to severe hazards.


Major Lutie Fitness, Barbell Bench Press


Let's put it simply, whether you're using free weight bench press or Smith machine bench press, the visual impact on your muscles is almost identical. The distinction lies in the fact that free weights require a certain level of stabilizing muscles and engagement, whereas the Smith machine, due to its higher degree of safety and stability, is more suitable for fitness beginners, individuals training alone, those aiming to push past plateaus, individuals undergoing recovery training, and possibly those constrained by certain physical limitations that prevent them from engaging in free barbell exercises. As I mentioned, there's no definitive answer as to which one is better. Your choice should be based on your current positioning and goals.

Final Words

Choosing the most suitable exercise approach involves taking into account multiple factors, including fitness goals, personal capabilities, and physical conditions. During my fitness journey, I've noticed a fascinating phenomenon: there seems to be a contrast in perspectives on the use of Smith machines and free weights between seasoned fitness veterans and younger generations. Some of the older, more experienced fitness enthusiasts tend to uphold traditional training methods. They believe that using Smith machines could dilute the purity of free weight workouts, and they perceive fitness as a pursuit traditionally associated with masculinity. Free weight exercises, from their standpoint, emphasize proper posture and technique, offering a more substantial challenge.
On the other hand, the younger demographic appears more willing to explore innovative training techniques and equipment. They prioritize efficiency and convenience, potentially regarding Smith machines as a means of assistance that also reduces the risk of injuries. Personal opinions and preferences naturally vary, leading to differing viewpoints among fitness enthusiasts. With the continuous evolution of the fitness industry, novel training approaches and equipment continue to emerge, influencing people's perceptions and utilization of Smith machines and free weights.
To sum up, choosing a specific bench press method requires consideration of one's individual situation. It's advisable to approach training with care, starting with lighter weights and gradually progressing from there.


Q: What are the benefits of doing bench press on a Smith machine vs free weights?

A: The Smith machine provides a guided path for the barbell, while the Smith machine is safer.

Q: Is a Smith machine good for a bench press?

A: For fitness beginners, people who train alone, etc., yes. For most people who already have some fitness experience, there's really no benefit.

Q: Is bench pressing harder on a Smith machine?

A: It's incorrect to think that the Smith machine amplifies the challenge of bench pressing. The integrated rails actually aid in regulating the weight, resulting in better control and adherence to proper form.

Q: What are the cons of bench pressing using a Smith Machine?

A: The Smith machine does not require as much skill and coordination to maintain proper form and balance as free weights. In terms of developing overall athleticism and functional strength perhaps such as free weights.

You May Also Like