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

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
    Wide-grip Chest Dip On High Parallel BarsPlay demonstration

    1. Wide-grip Chest Dip On High Parallel Bars

    77% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound

    Use this when you have nothing to train with, because it works the pectorals with bodyweight alone.

    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 Wide Grip Decline 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 Wide Grip Decline Bench Press
  2. Push-ups With Feet Elevated

    2. Push-ups With Feet Elevated

    75% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    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 Wide Grip Decline Bench Press
    • Equipment: bodyweight only, not a machine
    • Body position: lying face down, not lying on your back
  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 Wide Grip Decline 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 Wide Grip Decline Bench Press
  4. Decline Push-upPlay demonstration

    4. Decline Push-up

    70% 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 Wide Grip Decline Bench Press
    • Primary muscle: pectorals, the same as the Smith Wide Grip Decline 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 Wide Grip Decline Bench Press
  5. Korean DipsPlay demonstration

    5. Korean Dips

    70% 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 Wide Grip Decline 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 Wide Grip Decline Bench Press
  6. Incline Push-up Wide

    6. Incline Push-up Wide

    70% 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 wider than shoulder width.
    3. Position your feet back from the bar with arms and body straight. Your arms should be perpendicular to the body. 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 Wide Grip Decline 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 Wide Grip Decline Bench Press
  7. Wide Hand Push UpPlay demonstration

    7. Wide Hand Push Up

    70% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands wider than shoulder-width apart.
    2. Keep your body in a straight line from head to toe.
    3. Lower your chest towards the ground by bending your elbows, keeping them close to your sides.
    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 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, the same as the Smith Wide Grip Decline Bench Press
    • Equipment: bodyweight only, not a machine
    • Body position: lying face down, not lying on your back
  8. Push-up Wide

    8. Push-up Wide

    69% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. With your hands wide apart, support your body on your toes and hands in a plank position. Your elbows should be extended and your body straight. Do not allow your hips to sag. This will be your starting position.
    2. To begin, allow the elbows to flex, lowering your chest to the floor as you inhale.
    3. Using your pectoral muscles, press your upper body back up to the starting position by extending the elbows. Exhale as you perform this step.
    4. After pausing at the contracted position, repeat the movement for the prescribed amount 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 Wide Grip Decline Bench Press
    • Equipment: bodyweight only, not a machine
    • Body position: lying face down, not lying on your back
  9. Incline Push-upPlay demonstration

    9. Incline Push-up

    68% 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 Wide Grip Decline 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 Wide Grip Decline Bench Press
  10. Incline Push-up (On Box)Play demonstration

    10. Incline Push-up (On Box)

    68% 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 Wide Grip Decline 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 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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