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: Push-ups With Feet Elevated, the Wide-grip Chest Dip On High Parallel Bars and the Decline Push-up.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Smith Decline Bench Press

Smith Decline Bench PressPlay demonstration
Primary muscle
Pectorals
Equipment
Smith-machine
Difficulty
Intermediate
Type
Compound

Secondary muscles: Triceps, Shoulders

How to perform Smith Decline Bench Press
  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.
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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
    Push-ups With Feet Elevated

    1. Push-ups With Feet Elevated

    78% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound

    Use this when you have nothing to train with, because it works the pectorals with bodyweight alone.

    How to perform this exercise
    1. Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.
    2. Place your toes on top of a flat bench. This will allow your body to be elevated. Note: The higher the elevation of the flat bench, the higher the resistance of the exercise is.
    3. Lower yourself until your chest almost touches the floor as you inhale.
    4. Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
    5. After a second pause at the contracted position, repeat the movement for the prescribed amount 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: bodyweight only, not a machine
    • Body position: lying face down, not lying on your back
  2. Wide-grip Chest Dip On High Parallel BarsPlay demonstration

    2. Wide-grip Chest Dip On High Parallel Bars

    75% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Position yourself on the parallel bars with your arms fully extended and your body suspended in the air.
    2. Lean forward slightly and lower your body by bending your elbows until your chest is just above the bars.
    3. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
    4. 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: bodyweight only, not a machine
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Smith Decline Bench Press
  3. Decline Push-upPlay demonstration

    3. Decline Push-up

    73% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Place your hands on the ground slightly wider than shoulder-width apart, with your feet elevated on a stable surface.
    2. Keep your body in a straight line from head to toe, engaging your core muscles.
    3. Lower your chest towards the ground by bending your elbows, keeping them close to your body.
    4. Push through your palms to extend your arms and return to the starting position.
    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: bodyweight only, not a machine
    • Body position: lying face down, not lying on your back
    • Balance: harder to stay steady on than the Smith Decline Bench Press
  4. Chest Dip (On Dip-pull-up Cage)Play demonstration

    4. Chest Dip (On Dip-pull-up Cage)

    72% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the dip bars to a height that allows you to comfortably grip them.
    2. Stand between the bars and place your hands on each bar, slightly wider than shoulder-width apart.
    3. Jump up and straighten your arms, supporting your body weight on the bars.
    4. Bend your knees and cross your ankles behind you.
    5. Lower your body by bending your elbows, keeping your chest up and your shoulders down.
    6. Continue lowering until your shoulders are below your elbows or until you feel a stretch in your chest.
    7. Push through your palms and extend your elbows to raise your body back up to the starting position.
    8. 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: bodyweight only, not a machine
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Smith Decline Bench Press
  5. Korean DipsPlay demonstration

    5. Korean Dips

    71% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Position yourself between two parallel bars with your arms extended and supporting your body weight.
    2. Lower your body by bending your elbows until your upper arms are parallel to the ground.
    3. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
    4. 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: bodyweight only, not a machine
    • Body position: standing, not lying on your back
    • Balance: harder to stay steady on than the Smith Decline Bench Press
  6. Incline Push-upPlay demonstration

    6. Incline Push-up

    70% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Place your hands on an elevated surface, such as a bench or step, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
    3. Lower your chest towards the elevated surface by bending your elbows, keeping your body in a straight line.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, the same as the Smith Decline Bench Press
    • Equipment: bodyweight only, not a machine
    • Body position: lying face down, not lying on your back
    • Balance: harder to stay steady on than the Smith Decline Bench Press
  7. Incline Push-up (On Box)Play demonstration

    7. Incline Push-up (On Box)

    70% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Place your hands on the edge of a box or elevated surface, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
    3. Lower your chest towards the box by bending your elbows, keeping your body in a straight line.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, the same as the Smith Decline Bench Press
    • Equipment: bodyweight only, not a machine
    • Body position: standing, not lying on your back
    • Balance: harder to stay steady on than the Smith Decline Bench Press
  8. Incline Push-up Medium

    8. Incline Push-up Medium

    70% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
    2. Place your hands on the bar, with your hands about shoulder width apart.
    3. Position your feet back from the bar with arms and body straight. This will be your starting position.
    4. Keeping your body straight, lower your chest to the bar by bending the arms.
    5. Return to the starting position by extending the elbows, pressing yourself back up.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, the same as the Smith Decline Bench Press
    • Equipment: bodyweight only, not a machine
    • Body position: lying face down, not lying on your back
    • Balance: harder to stay steady on than the Smith Decline Bench Press
  9. Kneeling Push-upPlay demonstration

    9. Kneeling Push-up

    70% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Start by kneeling on the ground with your hands shoulder-width apart, fingers pointing forward.
    2. Extend your legs behind you, resting on the balls of your feet, so that your body forms a straight line from head to heels.
    3. Engage your core and lower your body towards the ground by bending your elbows, keeping them close to your sides.
    4. Continue lowering until your chest is just above the ground, then push back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, the same as the Smith Decline Bench Press
    • Equipment: bodyweight only, not a machine
    • Body position: kneeling, not lying on your back
    • Balance: harder to stay steady on than the Smith Decline Bench Press
  10. Pushups

    10. Pushups

    70% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
    2. Next, lower yourself downward until your chest almost touches the floor as you inhale.
    3. Now breathe out and press your upper body back up to the starting position while squeezing your chest.
    4. After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, the same as the Smith Decline Bench Press
    • Equipment: bodyweight only, not a machine
    • Body position: lying face down, not lying on your back

Why You Might Need a Smith Decline Bench Press Alternative

You might substitute the Smith decline for shoulder pain, lack of a Smith machine, travel, or to train unilateral strength. A free-barbell decline or dumbbell decline increases stabilizer activation and forces your pecs and serratus anterior to control the bar path. Dips and decline push-ups shift the humeral adduction and scapular depression pattern to load lower pec fibers with less machine constraint. If you have clavicular discomfort, choose a slightly shallower decline angle or a neutral-grip dumbbell press to reduce anterior deltoid over-recruitment. Match the movement pattern and loading method to your injury profile and training goals.

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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