10 Best Smith Decline Bench Press Alternatives for Gym or Home

The Smith Decline Bench Press is done lying on your back with a Smith machine. Ranked closest by our scoring: the Smith Wide Grip Decline Bench Press, the Smith Machine Reverse Decline Close Grip Bench Press and the Smith Bench Press.

Smith Decline Bench PressWatch the Smith Decline Bench Press

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Smith Decline Bench Press

The steps for the Smith Decline Bench Press itself, so you can judge how close each substitute below really is.

Pectorals, with triceps, shoulders · Smith-machine · Intermediate · Compound

  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 an overhand grip slightly wider 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.

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Smith Wide Grip Decline Bench PressPlay demonstration

    1. Smith Wide Grip Decline Bench Press

    97% match

    Pectorals · Intermediate · Compound

    The same equipment, taken with a wide grip.

    • Smith-machine
    How to perform it
    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. Smith Machine Reverse Decline Close Grip Bench PressPlay demonstration

    2. Smith Machine Reverse Decline Close Grip Bench Press

    96% match

    Pectorals · Intermediate · Compound

    The same equipment, taken with an underhand grip.

    • Smith-machine
    How to perform it
    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. Smith Bench PressPlay demonstration

    3. Smith Bench Press

    90% match

    Pectorals · Intermediate · Compound

    It uses the same equipment and still works the pectorals.

    • Smith-machine
    How to perform it
    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
  5. Smith Machine Bench Press

    5. Smith Machine Bench Press

    90% match

    Pectorals · Intermediate · Compound

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

    • Machine
    How to perform it
    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
  7. Assisted Wide-grip Chest Dip (Kneeling)Play demonstration

    7. Assisted Wide-grip Chest Dip (Kneeling)

    89% match

    Pectorals · Beginner · Compound

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

    • Lever
    How to perform it
    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

Smith Decline Bench Press FAQ

What muscles does Smith Decline Bench Press work?

The Smith decline bench press primarily targets the lower fibers of the pectoralis major (sternocostal head), plus the anterior deltoids and triceps. The decline angle shifts the humeral adduction vector downward, increasing activation of the lower pecs and requiring scapular depression control from serratus anterior and lower traps.

Can I build muscle without doing Smith Decline Bench Press?

Yes. You can build lower-pectal mass using decline dumbbell presses, barbell decline presses, weighted dips, and cable presses by applying progressive overload, consistent volume, and correct decline angle. Focus on controlled eccentric tempo, full-range concentric contraction, and gradually increasing load to drive hypertrophy.

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