10 Alternatives to Smith Machine Reverse Decline Close Grip Bench Press

The Smith Machine Reverse Decline Close Grip Bench Press is done lying on your back with a Smith machine. Ranked closest by our scoring: the Smith Decline Bench Press, the Smith Wide Grip Decline Bench Press and the Assisted Wide-grip Chest Dip (Kneeling).

Smith Machine Reverse Decline Close Grip Bench PressWatch the Smith Machine Reverse Decline Close Grip 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 Machine Reverse Decline Close Grip Bench Press

The steps for the Smith Machine Reverse Decline Close Grip 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 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.

The 10 Best Smith Machine Reverse Decline Close Grip Bench Press Alternatives

10 substitutes, ranked by how closely each one matches the Smith Machine Reverse Decline Close Grip 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 Decline Bench PressPlay demonstration

    1. Smith Decline Bench Press

    96% match

    Pectorals · Intermediate · Compound

    The same equipment, taken with an overhand 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 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.

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

    Why this matches
    • Movement: decline press, the same as the Smith Machine Reverse Decline Close Grip Bench Press
    • Primary muscle: pectorals, the same as the Smith Machine Reverse Decline Close Grip Bench Press
    • Equipment: a machine, the same as the Smith Machine Reverse Decline Close Grip Bench Press
    • Body position: lying on your back, the same as the Smith Machine Reverse Decline Close Grip Bench Press
  2. Smith Wide Grip Decline Bench PressPlay demonstration

    2. Smith Wide Grip Decline Bench Press

    95% 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 Machine Reverse Decline Close Grip Bench Press
    • Primary muscle: pectorals, the same as the Smith Machine Reverse Decline Close Grip Bench Press
    • Equipment: a machine, the same as the Smith Machine Reverse Decline Close Grip Bench Press
    • Body position: lying on your back, the same as the Smith Machine Reverse Decline Close Grip Bench Press
  3. Assisted Wide-grip Chest Dip (Kneeling)Play demonstration

    3. Assisted Wide-grip Chest Dip (Kneeling)

    87% 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 Machine Reverse Decline Close Grip Bench Press
    • Equipment: a machine, the same as the Smith Machine Reverse Decline Close Grip Bench Press
    • Body position: kneeling, not lying on your back
  4. Barbell Reverse Grip Decline Bench PressPlay demonstration

    4. Barbell Reverse Grip Decline Bench Press

    86% match

    Pectorals · Intermediate · Compound

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

    • Barbell
    How to perform it
    1. Lie on a decline bench with your feet secured and your head lower than your hips.
    2. Grasp the barbell with a reverse grip, slightly wider than shoulder-width apart.
    3. Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in.
    4. Pause for a moment at the bottom, then push the barbell back up 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 Machine Reverse Decline Close Grip Bench Press
    • Primary muscle: pectorals, the same as the Smith Machine Reverse Decline Close Grip Bench Press
    • Equipment: free weights, not a machine
    • Body position: lying on your back, the same as the Smith Machine Reverse Decline Close Grip Bench Press
    • Balance: harder to stay steady on than the Smith Machine Reverse Decline Close Grip Bench Press
  5. Smith Bench PressPlay demonstration

    5. Smith Bench Press

    86% 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 Machine Reverse Decline Close Grip Bench Press
    • Equipment: a machine, the same as the Smith Machine Reverse Decline Close Grip Bench Press
    • Body position: lying on your back, the same as the Smith Machine Reverse Decline Close Grip Bench Press
  7. Smith Machine Bench Press

    7. Smith Machine Bench Press

    86% 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 Machine Reverse Decline Close Grip Bench Press
    • Equipment: a machine, the same as the Smith Machine Reverse Decline Close Grip Bench Press
    • Body position: lying on your back, the same as the Smith Machine Reverse Decline Close Grip Bench Press

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.

Smith Machine Reverse Decline Close Grip Bench Press FAQ

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.

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