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).

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

Original Exercise: Smith Wide Grip Decline Bench Press

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

Secondary muscles: Triceps, Shoulders

How to perform Smith Wide Grip Decline Bench Press
  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.
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Ranked 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. 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
    Smith Decline Bench PressPlay demonstration

    1. Smith Decline Bench Press

    97% match
    • Pectorals
    • Smith-machine
    • Intermediate
    • Compound

    The same equipment, taken with an overhand grip.

    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.
    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
    • Smith-machine
    • Intermediate
    • Compound

    The same equipment, taken with an underhand grip.

    How to perform this exercise
    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
    • Lever
    • Beginner
    • Compound

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

    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.

    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
    • Smith-machine
    • Intermediate
    • Compound

    It uses the same equipment and still works the pectorals.

    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.
    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
  5. Smith Bench PressPlay demonstration

    5. Smith Bench Press

    87% match
    • Pectorals
    • Smith-machine
    • Intermediate
    • Compound
    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.
    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 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
  6. Smith Incline Bench PressPlay demonstration

    6. Smith Incline Bench Press

    87% match
    • Pectorals
    • Smith-machine
    • Intermediate
    • Compound
    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.
    6. 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
    • Machine
    • Intermediate
    • Compound

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

    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.

    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
  8. Smith Machine Incline Bench Press

    8. Smith Machine Incline Bench Press

    87% match
    • Pectorals
    • Machine
    • Intermediate
    • Compound
    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.

    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
  9. Barbell Decline Bench PressPlay demonstration

    9. Barbell Decline Bench Press

    87% match
    • Pectorals
    • Barbell
    • Intermediate
    • Compound
    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 an overhand 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 Wide Grip Decline Bench Press
    • Primary muscle: pectorals, the same as the Smith Wide Grip Decline Bench Press
    • Equipment: free weights, not a machine
    • Body position: lying on your back, the same as the Smith Wide Grip Decline Bench Press
    • Balance: harder to stay steady on than the Smith Wide Grip Decline Bench Press
  10. Barbell Decline Wide-grip PressPlay demonstration

    10. Barbell Decline Wide-grip Press

    87% match
    • Pectorals
    • Barbell
    • Intermediate
    • Compound
    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 wide grip, slightly wider than shoulder-width apart.
    3. Lower the barbell to your chest, keeping your elbows out to the sides.
    4. Push the barbell back up to the starting position, fully 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
    • 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: free weights, not a machine
    • Body position: lying on your back, the same as the Smith Wide Grip Decline Bench Press
    • Balance: harder to stay steady on than 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.

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