10 Best Smith Decline Bench Press Alternatives for Gym or Home

Ranked Smith Decline Bench Press Alternatives

10 substitutes, ranked by how closely each one matches the Smith Decline Bench Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Smith Wide Grip Decline Bench Press

   97% match

   • Pectorals
   • Smith-machine
   • Intermediate
   • Compound

   The same equipment, taken with a wide grip.

   How to perform this exercise

   1. Adjust the decline bench to the desired angle.
   2. Lie down on the bench with your feet secured under the foot pads.
   3. Grasp the barbell with a wide grip, slightly wider than shoulder-width apart.
   4. Unrack the barbell and lower it slowly towards your chest, keeping your elbows pointed outwards.
   5. Pause for a moment when the barbell touches your chest.
   6. Push the barbell back up to the starting position, fully extending your arms.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: decline press, the same as the Smith Decline Bench Press
   • Primary muscle: pectorals, the same as the Smith Decline Bench Press
   • Equipment: a machine, the same as the Smith Decline Bench Press
   • Body position: lying on your back, the same as the Smith Decline Bench Press
2. Play demonstration

   2. Smith Machine Reverse Decline Close Grip Bench Press

   96% match

   • Pectorals
   • Smith-machine
   • Intermediate
   • Compound

   The same equipment, taken with an underhand grip.

   How to perform this exercise

   1. Adjust the smith machine to a decline position.
   2. Lie down on the bench with your feet secured under the foot pads.
   3. Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
   4. Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in.
   5. Pause for a moment at the bottom, then push the barbell back up to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: decline press, the same as the Smith Decline Bench Press
   • Primary muscle: pectorals, the same as the Smith Decline Bench Press
   • Equipment: a machine, the same as the Smith Decline Bench Press
   • Body position: lying on your back, the same as the Smith Decline Bench Press
3. Play demonstration

   3. Smith Bench Press

   90% match

   • Pectorals
   • Smith-machine
   • Intermediate
   • Compound

   It uses the same equipment and still works the pectorals.

   How to perform this exercise

   1. Adjust the height of the smith machine bar to chest level.
   2. Lie flat on the bench with your feet firmly planted on the ground.
   3. Grip the bar with an overhand grip slightly wider than shoulder-width apart.
   4. Unrack the bar and lower it towards your chest, keeping your elbows tucked in.
   5. Pause for a moment when the bar touches your chest.
   6. Push the bar back up to the starting position, fully extending your arms.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Smith Decline Bench Press
   • Equipment: a machine, the same as the Smith Decline Bench Press
   • Body position: lying on your back, the same as the Smith Decline Bench Press
4. Play demonstration

   4. Smith Incline Bench Press

   90% match

   • Pectorals
   • Smith-machine
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the bench to a 30-45 degree incline.
   2. Sit on the bench with your back flat against the pad and feet firmly on the ground.
   3. Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
   4. Unrack the barbell and lower it slowly towards your upper chest, keeping your elbows slightly tucked in.
   5. Pause for a moment at the bottom, then push the barbell back up to the starting position, fully extending your arms.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Smith Decline Bench Press
   • Equipment: a machine, the same as the Smith Decline Bench Press
   • Body position: lying on your back, the same as the Smith Decline Bench Press
5. 

   5. Smith Machine Bench Press

   90% match

   • Pectorals
   • Machine
   • Intermediate
   • Compound

   A good swap when you have a machine to work with, and it still works the pectorals.

   How to perform this exercise

   1. Place a flat 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. Once the weight you need is selected, lie down on the flat bench. 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 locked. This will be your starting position.
   2. As you breathe in, come down slowly until you feel the bar on your middle chest.
   3. 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 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.
   4. Repeat the movement for the prescribed amount of repetitions.
   5. When you are done, lock the bar back in the rack.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Smith Decline Bench Press
   • Equipment: a machine, the same as the Smith Decline Bench Press
   • Body position: lying on your back, the same as the Smith Decline Bench Press
6. 

   6. Smith Machine Incline Bench Press

   90% match

   • Pectorals
   • Machine
   • Intermediate
   • Compound

   How to perform this exercise

   1. Place an incline bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the incline bench and make sure your upper chest is aligned with the barbell. Using a pronated grip (palms facing forward) that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
   2. As you breathe in, come down slowly until you feel the bar on your upper chest.
   3. 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 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.
   4. Repeat the movement for the prescribed amount of repetitions.
   5. When you are done, place the bar back in the rack.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Smith Decline Bench Press
   • Equipment: a machine, the same as the Smith Decline Bench Press
   • Body position: lying on your back, the same as the Smith Decline Bench Press
7. Play demonstration

   7. Assisted Wide-grip Chest Dip (Kneeling)

   89% match

   • Pectorals
   • Lever
   • Beginner
   • Compound

   A good swap when you have a lever machine to work with, and it still works the pectorals.

   How to perform this exercise

   1. Adjust the machine to your desired height and secure your knees on the pad.
   2. Grasp the handles with a wide grip and keep your elbows slightly bent.
   3. Lower your body by bending your elbows until your upper arms are parallel to the floor.
   4. Push yourself back up to the starting position by extending your arms.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Smith Decline Bench Press
   • Equipment: a machine, the same as the Smith Decline Bench Press
   • Body position: kneeling, not lying on your back
8. 

   8. Decline Barbell Bench Press

   89% match

   • Pectorals
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Secure your legs at the end of the decline bench and slowly lay down on the bench.
   2. 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.
   3. As you breathe in, come down slowly until you feel the bar on your lower chest.
   4. 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).
   5. Repeat the movement for the prescribed amount of repetitions.
   6. When you are done, place the bar back in the rack.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: decline press, the same as the Smith Decline Bench Press
   • Primary muscle: pectorals, the same as the Smith Decline Bench Press
   • Equipment: free weights, not a machine
   • Body position: lying on your back, the same as the Smith Decline Bench Press
9. Play demonstration

   9. Smith Wide Grip Bench Press

   87% match

   • Pectorals
   • Smith-machine
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the bench to a comfortable position on the smith machine.
   2. Lie down on the bench with your feet flat on the ground.
   3. Grasp the barbell with a wide grip, slightly wider than shoulder-width apart.
   4. Unrack the barbell and lower it slowly towards your chest, keeping your elbows out to the sides.
   5. Pause for a moment when the barbell touches your chest.
   6. Push the barbell back up to the starting position, fully extending your arms.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Smith Decline Bench Press
   • Equipment: a machine, the same as the Smith Decline Bench Press
   • Body position: lying on your back, the same as the Smith Decline Bench Press
10. Play demonstration

    10. Dumbbell Decline Bench Press

    87% match

    • Pectorals
    • Dumbbell
    • Intermediate
    • Compound

    How to perform this exercise

    1. Lie down on a decline bench with your feet secured and your head lower than your hips.
    2. Hold a dumbbell in each hand and extend your arms straight up above your chest, palms facing forward.
    3. Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle.
    4. Push the dumbbells back up to the starting position, fully extending your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Movement: decline press, the same as the Smith Decline Bench Press
    • Primary muscle: pectorals, the same as the Smith Decline Bench Press
    • Equipment: free weights, not a machine
    • Body position: lying on your back, the same as the Smith Decline Bench Press
    • Balance: harder to stay steady on than the Smith Decline Bench Press