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

Smith Machine Reverse Decline Close Grip Bench Press
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.

Ranked Smith Machine Reverse Decline Close Grip Bench Press Alternatives

Best Match
Smith Decline Bench Press

1. Smith Decline Bench Press

96% Match
Pectorals Smith-machine Intermediate Isolation
How to perform this exercise
  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.
Smith Wide Grip Decline Bench Press

2. Smith Wide Grip Decline Bench Press

95.4% Match
Pectorals Smith-machine Intermediate Isolation
How to perform this exercise
  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.
Assisted Wide-grip Chest Dip (kneeling)

3. Assisted Wide-grip Chest Dip (kneeling)

86.7% Match
Pectorals Lever Beginner Isolation
How to perform this exercise
  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.
Barbell Reverse Grip Decline Bench Press

4. Barbell Reverse Grip Decline Bench Press

86% Match
Pectorals Barbell Intermediate Isolation
How to perform this exercise
  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.
Smith Bench Press

5. Smith Bench Press

86% Match
Pectorals Smith-machine Intermediate Isolation
How to perform this exercise
  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.
Smith Incline Bench Press

6. Smith Incline Bench Press

86% Match
Pectorals Smith-machine Intermediate Isolation
How to perform this exercise
  1. Adjust the bench to a 30-45 degree incline.
  2. Sit on the bench with your back flat against the pad and feet firmly on the ground.
  3. Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
  4. Unrack the barbell and lower it slowly towards your upper chest, keeping your elbows slightly tucked in.
  5. Pause for a moment at the bottom, then push the barbell back up to the starting position, fully extending your arms.
Smith Machine Bench Press

7. Smith Machine Bench Press

86% Match
Pectorals Machine Intermediate Isolation
How to perform this exercise
  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.
Smith Machine Incline Bench Press

8. Smith Machine Incline Bench Press

86% Match
Pectorals Machine Intermediate Isolation
How to perform this exercise
  1. Place an incline bench underneath the smith machine. 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 incline bench and make sure your upper chest is aligned with the barbell. Using a pronated grip (palms facing forward) 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 upper 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, place the bar back in the rack.
Smith Wide Grip Bench Press

9. Smith Wide Grip Bench Press

85.4% Match
Pectorals Smith-machine Intermediate Isolation
How to perform this exercise
  1. Adjust the bench to a comfortable position on the smith machine.
  2. Lie down on the bench with your feet flat on the ground.
  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 out to the sides.
  5. Pause for a moment when the barbell touches your chest.
Decline Barbell Bench Press

10. Decline Barbell Bench Press

84.7% Match
Pectorals Barbell Intermediate Isolation
How to perform this exercise
  1. Secure your legs at the end of the decline bench and slowly lay down on the bench.
  2. 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.
  3. As you breathe in, come down slowly until you feel the bar on your lower chest.
  4. 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).
  5. Repeat the movement for the prescribed amount of repetitions.

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.

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