5 Alternatives to Smith Machine Reverse Decline Close Grip Bench Press
If you can’t perform the Smith Machine Reverse Decline Close Grip Bench Press, use decline dumbbell presses, feet-elevated close-grip push-ups, decline barbell presses, weighted dips, or floor presses. Cue a narrow grip and tuck elbows to ~45° to bias the sternal pecs; retract the scapulae and control the eccentric to keep chest tension.
Original Exercise: Smith Machine Reverse Decline Close Grip Bench Press
How to Perform Smith Machine Reverse Decline Close Grip Bench Press
- Adjust the smith machine to a decline position.
- Lie down on the bench with your feet secured under the foot pads.
- Grasp the barbell with a close grip, slightly narrower 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.
Best Smith Machine Reverse Decline Close Grip Bench Press Alternatives
1. Assisted Wide-grip Chest Dip (kneeling)
86.7% 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. Barbell Reverse Grip Decline Bench Press
86% 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 reverse 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.
3. Decline Barbell Bench Press
84.7% 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.
4. Barbell Decline Wide-grip Press
83.3% 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.
5. Barbell Decline Bench Press
83.3% 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.
6. Dumbbell Decline Hammer Press
82.6% MatchHow to perform this exercise
- Lie on a decline bench with your feet secured and your head lower than your hips.
- Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest.
- Lower the dumbbells to the sides of your chest, keeping your elbows slightly bent.
- Press the dumbbells back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
7. Decline Dumbbell Bench Press
82.6% MatchHow to perform this exercise
- Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
- Once you are laying down, move the dumbbells in front of you at shoulder width.
- Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
- Bring down the weights slowly to your side as you breathe out. Keep full control of the dumbbells at all times. Tip: Throughout the motion, the forearms should always be perpendicular to the floor.
- As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up..
8. Dumbbell Decline Bench Press
82.6% 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.
9. Decline Smith Press
80.2% MatchHow to perform this exercise
- 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.
10. Dumbbell Reverse Bench Press
76.6% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your knees bent.
- Hold a dumbbell in each hand with an overhand grip, palms facing towards your feet.
- Extend your arms straight up towards the ceiling, keeping a slight bend in your elbows.
- Slowly lower the dumbbells towards your chest, allowing your elbows to flare out to the sides.
- Pause for a moment at the bottom, then push the dumbbells back up to the starting position.
Why You Might Need a Smith Machine Reverse Decline Close Grip Bench Press Alternative
You might substitute this exercise because of shoulder pain, no Smith machine access, a desire for unilateral work, or to vary stimulus. Decline angles change the line of pull and preferentially load the lower sternal fibers of the pectoralis major; a close grip increases triceps involvement. Choose alternatives that preserve a declined torso or a similar elbow path. For pain, reduce the decline angle or use neutral-grip dumbbells to allow natural wrist rotation and less impingement. For progression, switch from bodyweight to loaded dips or weighted decline presses and emphasize a 2–3 second eccentric to increase mechanical tension and hypertrophy.
How to Choose the Right Substitute
Base your choice on equipment, pain tolerance, and the movement pattern you need. If you lack a Smith machine but want the same decline vector, use a decline bench with dumbbells—keep palms neutral and lower the dumbbells to your lower chest while retracting scapulae. For limited equipment, use feet-elevated close-grip push-ups; keep elbows tucked and press through the midline to engage the sternal pecs. If triceps are limiting, pick dips or close-grip floor presses to build lockout strength. Prioritize exercises that let you maintain a consistent elbow path and progressive overload to preserve pec activation and mechanical tension.
Frequently Asked Questions
What muscles does Smith Machine Reverse Decline Close Grip Bench Press work?
It primarily targets the sternal head of the pectoralis major with secondary recruitment of the triceps brachii and anterior deltoids. Use a narrow grip and tuck elbows ~45° to increase triceps involvement while maintaining chest activation by keeping the scapulae retracted.
What is the best bodyweight alternative to Smith Machine Reverse Decline Close Grip Bench Press?
A feet-elevated close-grip push-up closely reproduces the decline angle and narrow hand position; place your feet on a bench so your torso declines and keep elbows tucked to ~45°. Focus on a full range of motion and a controlled 2-second descent to maximize lower pec activation.
Can I build muscle without doing Smith Machine Reverse Decline Close Grip Bench Press?
Yes. You can build the same chest mass using decline dumbbell presses, weighted dips, or progressive push-up variations while applying the principles of progressive overload. Maintain chest activation by controlling the eccentric, pausing at the bottom, and ensuring a consistent elbow path to keep tension on the pectoralis major.
More Exercise Alternatives
Find Alternatives for Any Exercise
Use our free tool to discover the best substitute exercises based on your available equipment and goals.
Try the Exercise Substitution Finder →