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

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

Original Exercise: Smith Machine Reverse Decline Close Grip Bench Press

Smith Machine Reverse Decline Close Grip Bench PressPlay demonstration
Primary muscle
Pectorals
Equipment
Smith-machine
Difficulty
Intermediate
Type
Compound

Secondary muscles: Triceps, Shoulders

How to perform Smith Machine Reverse Decline Close Grip Bench Press
  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.
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Ranked 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. 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

    74% 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 Machine Reverse Decline Close Grip 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

    73% 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 Reverse Decline Close Grip 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 Machine Reverse Decline Close Grip Bench Press
  3. Chest Dip (On Dip-pull-up Cage)Play demonstration

    3. 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 Machine Reverse Decline Close Grip 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 Machine Reverse Decline Close Grip Bench Press
  4. Korean DipsPlay demonstration

    4. 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 Machine Reverse Decline Close Grip 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 Machine Reverse Decline Close Grip Bench Press
  5. Incline Reverse Grip Push-upPlay demonstration

    5. Incline Reverse Grip Push-up

    69% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Place your hands on the edge of a bench 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 bench by bending your elbows, keeping them close to your sides.
    4. Pause for a moment at the bottom, then 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: 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 Reverse Decline Close Grip Bench Press
  6. Decline Push-upPlay demonstration

    6. Decline Push-up

    69% 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 Machine Reverse Decline Close Grip Bench Press
    • Primary muscle: pectorals, the same as the Smith Machine Reverse Decline Close Grip 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 Machine Reverse Decline Close Grip Bench Press
  7. Incline Push-up Reverse Grip

    7. Incline Push-up Reverse Grip

    69% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • 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 palms up, 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 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: 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 Reverse Decline Close Grip Bench Press
  8. Incline Push-upPlay demonstration

    8. Incline Push-up

    66% 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 Reverse Decline Close Grip 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 Machine Reverse Decline Close Grip Bench Press
  9. Incline Push-up (On Box)Play demonstration

    9. Incline Push-up (On Box)

    66% 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 Reverse Decline Close Grip 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 Machine Reverse Decline Close Grip Bench Press
  10. Incline Push-up Medium

    10. Incline Push-up Medium

    66% 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 Reverse Decline Close Grip 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 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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