10 Best Smith Machine Decline Press Alternatives for Home & Gym

The Smith Machine Decline Press is done lying on your back with a Smith machine. Ranked closest by our scoring: the Decline Push-up, Push-ups With Feet Elevated and the Wide-grip Chest Dip On High Parallel Bars.

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

Original Exercise: Smith Machine Decline Press

Smith Machine Decline Press
Primary muscle
Pectorals
Equipment
Smith-machine
Difficulty
Intermediate
Type
Compound

Secondary muscles: Shoulders, Triceps

How to perform Smith Machine Decline Press
  1. Position a decline bench in the rack so that the bar will be above your chest. Load an appropriate weight and take your place on the bench.
  2. Rotate the bar to unhook it from the rack and fully extend your arms. Your back should be slightly arched and your shoulder blades retracted. This will be your starting position.
  3. Begin the movement by flexing your arms, lowering the bar to your chest.
  4. Pause briefly, and then extend your arms to push the weight back to the starting position.
  5. After completing the desired number of repetitions, rotate the bar to rack the weight.
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Ranked Smith Machine Decline Press Alternatives

10 substitutes, ranked by how closely each one matches the Smith Machine Decline 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
    Decline Push-upPlay demonstration

    1. Decline Push-up

    63% 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. 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
    • Primary muscle: pectorals, the same as the Smith Machine Decline 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 Machine Decline Press
  2. Push-ups With Feet Elevated

    2. Push-ups With Feet Elevated

    63% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    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 Machine Decline Press
    • Equipment: bodyweight only, not a machine
    • Body position: lying face down, not lying on your back
  3. Wide-grip Chest Dip On High Parallel BarsPlay demonstration

    3. Wide-grip Chest Dip On High Parallel Bars

    60% 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 Machine Decline Press
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Smith Machine Decline Press
  4. Chest Dip (On Dip-pull-up Cage)Play demonstration

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

    57% 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 Machine Decline Press
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Smith Machine Decline Press
  5. Korean DipsPlay demonstration

    5. Korean Dips

    56% 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 Machine Decline Press
    • Equipment: bodyweight only, not a machine
    • Body position: standing, not lying on your back
    • Balance: harder to stay steady on than the Smith Machine Decline Press
  6. Incline Push-upPlay demonstration

    6. Incline Push-up

    55% 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 Machine Decline 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 Machine Decline Press
  7. Incline Push-up (On Box)Play demonstration

    7. Incline Push-up (On Box)

    55% 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 Machine Decline Press
    • Equipment: bodyweight only, not a machine
    • Body position: standing, not lying on your back
    • Balance: harder to stay steady on than the Smith Machine Decline Press
  8. Incline Push-up Medium

    8. Incline Push-up Medium

    55% 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 Machine Decline 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 Machine Decline Press
  9. Kneeling Push-upPlay demonstration

    9. Kneeling Push-up

    55% 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 Machine Decline Press
    • Equipment: bodyweight only, not a machine
    • Body position: kneeling, not lying on your back
    • Balance: harder to stay steady on than the Smith Machine Decline Press
  10. Pushups

    10. Pushups

    55% 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 Machine Decline Press
    • Equipment: bodyweight only, not a machine
    • Body position: lying face down, not lying on your back

Why You Might Need a Smith Machine Decline Press Alternative

You may substitute the Smith Machine Decline Press because of shoulder pain, lack of a smith rig, or to improve stabilization and motor pattern variety. The fixed bar path of a smith machine limits natural scapular rotation and can increase anterior shoulder stress; free weights or cables restore a natural arc and better recruit stabilizers. Choose alternatives when you need a different loading vector, reduced joint compression, or progressive overload options. Cue scapular retraction, lower the load to the lower sternum, and pause briefly to increase time under tension and target the lower pec fibers more effectively.

How to Choose the Right Smith Machine Decline Press Substitute

Pick a substitute based on equipment, joint tolerance, and desired muscle emphasis. If you lack a machine, decline dumbbell presses or weighted dips provide a similar decline vector while engaging stabilizers; cue elbows at 30–45° and full chest contact. If you need lower joint stress, use cables or a decline bench with controlled eccentrics to keep constant tension on the pecs. For beginners, start with bodyweight decline push-ups to reinforce movement patterns before adding load. Prioritize range of motion, progressive overload, and movement patterns that bias the lower pectoralis without excessive anterior deltoid dominance.

Smith Machine Decline Press FAQ

What muscles does Smith Machine Decline Press work?

The Smith Machine Decline Press primarily targets the lower fibers of the pectoralis major, with secondary loading of the anterior deltoids and triceps. The decline angle shifts the line of pull toward the lower pecs and reduces clavicular-head activation; cue a chest-focused squeeze at lockout to maximize pec recruitment.

What is the best bodyweight alternative to Smith Machine Decline Press?

Weighted or bodyweight dips are the best bodyweight alternative because leaning the torso forward shifts load to the lower pecs. Cue a forward lean, elbows at roughly 30–45°, and lower until your sternum reaches bar level to maximize lower-pec engagement and scapular stability.

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