The regular bench press is a free weight exercise. The barbell can travel wherever it wants to because it's not connected by anything. The Smith machine is more along the lines of a cable machine because the motion of the bar is fixed. ... Overall, the Smith machine bench press is easier and better suited to beginners.

Is it bad to bench on a Smith machine?

The smith machine bench press is a safe and secure way to progress your lifting capabilities. Bench presses are great exercise movements as they seriously work out your triceps, shoulders, and chest. It's considered by some to be the most effective compound movement for a full upper-body workout.

Can Smith machine increase bench?

The best accessory exercises for increasing your bench press are exercises that allow you to use heavy weights in a similar movement pattern to the bench press, such as the . . . And while we're on the subject, don't use the Smith machine for any of your bench press accessory exercises.