10 Best Decline Smith Press Alternatives for Limited Equipment
If you can't do the Decline Smith Press, use decline dumbbell presses, free-barbell decline bench, weighted chest dips (lean forward), feet-elevated push-ups, or low-to-high cable presses to target the lower pecs. Focus on slight scapular retraction, press through the sternum, and tuck elbows roughly 30–45° to maximize lower pectoralis activation.
Original Exercise: Decline Smith Press
How to Perform Decline Smith Press
- Place a decline bench underneath the Smith machine. Now place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Using a pronated grip that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms extended. This will be your starting position.
- As you inhale, lower the bar under control by allowing the elbows to flex, lightly contacting the torso.
- After a brief pause, bring the bar back to the starting position by extending the elbows, exhaling as you do so.
- Repeat the movement for the prescribed amount of repetitions.
- When the set is complete, lock the bar back in the rack.
Pro Tips
- Category: Strength
- Force: Push
- Movement type: Compound
Best Decline Smith Press Alternatives
1. Assisted Wide-grip Chest Dip (kneeling)
74.4% MatchHow to perform this exercise
- Adjust the machine to your desired height and secure your knees on the pad.
- Grasp the handles with a wide grip and keep your elbows slightly bent.
- Lower your body by bending your elbows until your upper arms are parallel to the floor.
- Push yourself back up to the starting position by extending your arms.
- Repeat for the desired number of repetitions.
2. Decline Barbell Bench Press
74.4% MatchHow to perform this exercise
- Secure your legs at the end of the decline bench and slowly lay down on the bench.
- Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. The arms should be perpendicular to the floor. This will be your starting position. Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.
- As you breathe in, come down slowly until you feel the bar on your lower chest.
- After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up).
- Repeat the movement for the prescribed amount of repetitions.
3. Dumbbell Decline One Arm Hammer Press
74.2% MatchHow to perform this exercise
- Lie on a decline bench with a dumbbell in one hand, resting on your chest.
- Extend your arm straight up, keeping your elbow slightly bent.
- Lower the dumbbell down towards your shoulder, keeping your elbow close to your body.
- Press the dumbbell back up to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
4. Dumbbell One Arm Decline Chest Press
73.7% MatchHow to perform this exercise
- Lie on a decline bench with a dumbbell in one hand, resting on your chest.
- Place your feet flat on the ground and keep your back pressed against the bench.
- Extend your arm and push the dumbbell up towards the ceiling, fully extending your elbow.
- Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
5. Dumbbell Lying Hammer Press
73.3% MatchHow to perform this exercise
- Lie flat on a bench with a dumbbell in each hand, palms facing each other and arms extended straight up.
- Lower the dumbbells to the sides of your chest, keeping your elbows at a 90-degree angle.
- Press the dumbbells back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
6. Dumbbell Decline Bench Press
72.3% MatchHow to perform this exercise
- Lie down on a decline bench with your feet secured and your head lower than your hips.
- Hold a dumbbell in each hand and extend your arms straight up above your chest, palms facing forward.
- Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle.
- Push the dumbbells back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
7. Dumbbell Incline Alternate Press
71.7% MatchHow to perform this exercise
- Sit on an incline bench with a dumbbell in each hand, resting on your thighs.
- Lean back on the bench and use your thighs to help raise the dumbbells to shoulder height, palms facing forward.
- Once at shoulder height, rotate your wrists so that the palms of your hands are facing forward.
- Push the dumbbells up with your chest and shoulders, extending your arms fully.
- Lower the dumbbells back down to the starting position, keeping your elbows slightly bent.
8. Barbell Decline Bench Press
71.1% MatchHow to perform this exercise
- Lie on a decline bench with your feet secured and your head lower than your hips.
- Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
- Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in.
- Pause for a moment at the bottom, then push the barbell back up to the starting position.
- Repeat for the desired number of repetitions.
9. Barbell Decline Wide-grip Press
71.1% MatchHow to perform this exercise
- Lie on a decline bench with your feet secured and your head lower than your hips.
- Grasp the barbell with a wide grip, slightly wider than shoulder-width apart.
- Lower the barbell to your chest, keeping your elbows out to the sides.
- Push the barbell back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
10. Dumbbell Incline Hammer Press On Exercise Ball
70.4% MatchHow to perform this exercise
- Sit on an exercise ball with a dumbbell in each hand, palms facing each other.
- Walk your feet forward and roll your body down the ball until your head, neck, and upper back are supported on the ball.
- Hold the dumbbells at shoulder level, elbows bent and pointing out to the sides.
- Press the dumbbells up and slightly inward, keeping your palms facing each other.
- Extend your arms fully, squeezing your triceps at the top of the movement.
Why You Might Need a Decline Smith Press Alternative
You might substitute the Decline Smith Press for injury, equipment limits, or to change stability demands. Smith machines fix the bar path and reduce stabilizer activation; switching to dumbbells or free barbell increases scapular motion and unilateral control, forcing greater rotator cuff engagement. Dips and elevated push-ups shift the loading plane to better recruit the sternocostal fibers of the pectoralis major. If you have shoulder pain, pick a movement with a narrower elbow angle and controlled eccentric to reduce impingement risk. Variations let you emphasize hypertrophy, strength, or motor control while maintaining decline-angle biomechanics.
How to Choose the Right Substitute
Choose a substitute based on available equipment, shoulder health, and your training goal. For maximal lower-pec activation and heavy loading, use decline barbell or dumbbell presses and progress with load and tempo; keep scapulae retracted and descend under control. If you lack weights, select weighted chest dips or feet-elevated push-ups to preserve the decline vector—lean about 20–30° forward to bias the lower pecs. Prioritize exercises that allow progressive overload, preserve a safe elbow angle (about 30–45°), and let you maintain full, controlled range of motion.
Frequently Asked Questions
What muscles does Decline Smith Press work?
The Decline Smith Press primarily targets the lower portion of the pectoralis major, with secondary load on the anterior deltoids and triceps. The decline angle shifts activation toward the sternocostal fibers while reducing shoulder flexion compared with flat presses.
What is the best bodyweight alternative to Decline Smith Press?
Weighted chest dips are the best bodyweight alternative because a forward lean loads the lower pecs and allows progressive resistance. If dips are unavailable, use feet-elevated push-ups with a controlled descent, keeping elbows tucked ~30° to emphasize the lower pectoralis.
Can I build muscle without doing Decline Smith Press?
Yes—you can build lower-pec mass using decline dumbbell or barbell presses, weighted dips, decline push-ups, and cable low-to-high presses. Focus on progressive overload, full range of motion, and consistent tension on the sternocostal fibers to stimulate hypertrophy.
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