Is the Smith Machine Bench Press Worth It?

Walk into any commercial gym, and you’ll likely see two camps—those who swear by the free-weight bench press and those parked under a Smith machine bar. The Smith machine bench press, often maligned by purists, still has its place. But is it the best choice for muscle growth, strength, and safety? Let’s take a closer look.

What is the Smith Machine Bench Press?

The Smith machine bench press involves pressing a barbell fixed on vertical rails. Unlike a free-weight barbell bench press, the Smith machine stabilizes the bar’s path, moving it only up and down. This eliminates the need for balancing the bar, allowing the lifter to focus purely on pressing.

Pros of the Smith Machine Bench Press

1. Increased Stability:
The bar path is locked, reducing the need for stabilizing muscles. This can be helpful for beginners learning the bench press movement or those returning from injury.

2. Safety Without a Spotter:
For solo lifters, the Smith machine’s built-in safety catches offer peace of mind. You can lift heavy without worrying about failing a rep.

3. Easier Isolation of Target Muscles:
Because stabilizer muscles are less involved, it becomes easier to focus on the chest, shoulders, or triceps, depending on grip and bench angle.

4. Controlled Range of Motion:
The fixed bar path ensures consistent form, which can be useful for those rehabbing injuries or aiming to minimize compensatory movements.

Cons of the Smith Machine Bench Press

1. Potential for Unnatural Movement Pattern:
The vertical bar path may force lifters into an uncomfortable or unnatural pressing angle, particularly if their limb length or joint mechanics don’t align well with the fixed trajectory.

3. Increased Joint Stress:
Because the machine dictates the movement path, some individuals may experience more stress on their shoulders or wrists, especially if forced into ranges of motion or positions they haven’t been exposed to before.

4. Plateau Potential:
Over-reliance on the Smith machine could lead to slower progress over time if you’re still using free weights as a metric to measure progress, as stabilizer muscles and coordination aren’t sufficiently challenged.

So, Is It Worth It?

The Smith machine bench press has clear advantages, particularly for beginners, bodybuilders isolating muscles, or anyone lifting alone without a spotter. It can serve as a solid tool for controlled hypertrophy work and injury rehab. However, for those chasing overall strength, athletic performance, or a more natural pressing movement, the free-weight bench press is still a fantastic option.

For most lifters, incorporating both into a routine can offer the best of both worlds—using the Smith machine strategically while continuing to build functional strength with free weights. Also, not all Smith machines or bench stations are built equal, so your experience may vary depending on the equipment you have access to.