10 Smith Wide Grip Decline Bench Press Alternatives (2026)

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

Smith Wide Grip Decline Bench PressWatch the Smith Wide Grip Decline 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 Wide Grip Decline Bench Press

The steps for the Smith Wide Grip Decline 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 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.

The 10 Best Smith Wide Grip Decline Bench Press Alternatives

10 substitutes, ranked by how closely each one matches the Smith Wide Grip Decline 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

    97% 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 Wide Grip Decline Bench Press
    • Primary muscle: pectorals, the same as the Smith Wide Grip Decline Bench Press
    • Equipment: a machine, the same as the Smith Wide Grip Decline Bench Press
    • Body position: lying on your back, the same as the Smith Wide Grip Decline Bench Press
  2. Smith Machine Reverse Decline Close Grip Bench PressPlay demonstration

    2. Smith Machine Reverse Decline Close Grip Bench Press

    95% match

    Pectorals · Intermediate · Compound

    The same equipment, taken with an underhand grip.

    • Smith-machine
    How to perform it
    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.

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

    Why this matches
    • Movement: decline press, the same as the Smith Wide Grip Decline Bench Press
    • Primary muscle: pectorals, the same as the Smith Wide Grip Decline Bench Press
    • Equipment: a machine, the same as the Smith Wide Grip Decline Bench Press
    • Body position: lying on your back, the same as the Smith Wide Grip Decline Bench Press
  3. Assisted Wide-grip Chest Dip (Kneeling)Play demonstration

    3. Assisted Wide-grip Chest Dip (Kneeling)

    91% 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 Wide Grip Decline Bench Press
    • Equipment: a machine, the same as the Smith Wide Grip Decline Bench Press
    • Body position: kneeling, not lying on your back
  4. Smith Wide Grip Bench PressPlay demonstration

    4. Smith Wide Grip Bench Press

    90% match

    Pectorals · Intermediate · Compound

    It uses the same equipment and still works the pectorals.

    • Smith-machine
    How to perform it
    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.
    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
    • Primary muscle: pectorals, the same as the Smith Wide Grip Decline Bench Press
    • Equipment: a machine, the same as the Smith Wide Grip Decline Bench Press
    • Body position: lying on your back, the same as the Smith Wide Grip Decline Bench Press
  7. Smith Machine Bench Press

    7. Smith Machine Bench Press

    87% 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 Wide Grip Decline Bench Press
    • Equipment: a machine, the same as the Smith Wide Grip Decline Bench Press
    • Body position: lying on your back, the same as the Smith Wide Grip Decline Bench Press

Why You Might Need a Smith Wide Grip Decline Bench Press Alternative

You might substitute the Smith decline for equipment limits, shoulder pain from the fixed bar path, or to increase stabilizer activation and range of motion. Free-weight declines and dips recruit more scapular stabilizers and force unilateral control, while cables keep constant tension across the arc. If a fixed Smith bar aggravates your shoulders, choose dips or dumbbell declines and focus on scapular retraction and a slow eccentric to reduce joint strain and maintain lower-pec activation.

How to Choose the Right Smith Wide Grip Decline Bench Press Substitute

Pick a substitute based on equipment, stability needs, and the specific lower-pec stimulus you want. Choose decline dumbbells for increased stretch and unilateral balance; select weighted dips for a vertical pressing pattern that shifts load to the lower sternal fibers; use low-to-high cables for continuous tension throughout the concentric and eccentric phases. Cue: maintain scapular retraction, tuck elbows ~30°, and press through the midline to maximize lower pectoralis major recruitment while protecting the anterior shoulder.

Smith Wide Grip Decline Bench Press FAQ

What muscles does Smith Wide Grip Decline Bench Press work?

It emphasizes the sternal (lower) head of the pectoralis major, with secondary recruitment of the anterior deltoids and triceps brachii. A wide grip increases lateral pec activation and reduces triceps involvement; cue a controlled eccentric to maximize pec tension.

Can I build muscle without doing Smith Wide Grip Decline Bench Press?

Yes. Progressive overload via decline dumbbell press, weighted dips, or cable low-to-high presses will stimulate the lower pecs effectively. Focus on full range of motion, deliberate eccentrics, and consistent load progression to drive hypertrophy.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.