For chest growth
For chest growth, Smith machine bench press rates higher on our research criteria: easier to progress.
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
Single-Arm Cable Chest Press. One arm at a time under constant cable tension: kind to the shoulders, slower to load heavy.
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 to progress. 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.
About the same: both are easy to learn.
Single-arm cable chest press needs a cable station, 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.
About the same: both rate Excellent for joint and recovery cost in our research rubric.