For chest growth
For chest growth, Smith machine bench press rates higher on our research criteria: easier on the joints.
Both are good choices that train the chest the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Barbell Bench Press. Easiest press to load progressively, but the bar stops at your chest and limits the stretch.
Smith Machine Bench Press. The bench press without the balance or a spotter: easy to push hard safely.
For chest growth, Smith machine bench press rates higher on our research criteria: easier on the joints. Both are good choices that train the chest the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
Smith machine bench press is easier: it’s easy to learn, while barbell bench press takes some practice.
Barbell bench press needs a barbell, a bench and a squat rack, so for most people it’s a gym exercise. Smith machine bench press needs a Smith machine and a bench, so for most people it’s a gym exercise.
Smith machine bench press: it rates Excellent for joint and recovery cost in our research rubric, against Strong for barbell bench press.