When it comes to building a well-rounded fitness routine, most people gravitate toward big, show-stopping movements like squats, deadlifts, and bench presses. And while those compound lifts are essential for building strength and muscle, there's an unsung hero of fitness that often goes overlooked: accessory exercises.
So, what exactly are accessory exercises, and why should you include them in your workout plan? Let’s dive into the details of these powerful movements and how they can take your fitness journey to the next level.
What Are Accessory Exercises?
Accessory exercises are movements designed to complement your main lifts or address specific weaknesses in your training. They typically involve smaller muscle groups, allowing you to improve stability, balance, and overall performance in your primary lifts.
Think of them as the supporting actors in your fitness story. While they may not steal the spotlight, they play a crucial role in ensuring the star (your main lifts) shines as brightly as possible.
Examples of Accessory Exercises
Accessory exercises can vary depending on your goals, but here are some popular examples:
- For Squats: Bulgarian split squats, goblet squats, and walking lunges.
- For Deadlifts: Romanian deadlifts (RDLs), good mornings, and hamstring curls.
- For Bench Press: Dumbbell flyes, tricep dips, and push-ups.
- For Pull-Ups/Rows: Face pulls, bicep curls, and rear delt flyes.
Why Should You Do Accessory Exercises?
1. Address Weaknesses
No one is perfectly balanced when it comes to strength. Maybe your quads overpower your hamstrings, or your shoulders fatigue faster than your chest during bench presses. Accessory exercises target these weaker areas, helping you develop balanced strength and reducing your risk of injury.
For instance, if you struggle to lock out your deadlift, adding accessory exercises like deficit deadlifts or hip thrusts can strengthen the muscles responsible for the final portion of the lift.
2. Enhance Your Main Lifts
Accessory work doesn’t just make you stronger; it makes your lifts more efficient. By isolating specific muscle groups and improving their functionality, you can generate more power and control in compound movements.
Take squats, for example. Adding Bulgarian split squats to your routine builds single-leg strength and stability, which can translate into more confidence and control when tackling heavy loads.
3. Improve Muscle Imbalances
Life isn’t symmetrical, and neither are our bodies. Over time, poor posture, repetitive movements, or favoring one side can lead to imbalances. Accessory exercises help correct these issues by allowing you to train one side of your body at a time or focus on neglected muscles.
Single-arm dumbbell presses or single-leg Romanian deadlifts can be game-changers for addressing these imbalances, making you more resilient in and out of the gym.
4. Reduce Injury Risk
Overuse or compensating with stronger muscles can lead to injuries, especially as you increase weight on your main lifts. Accessory exercises strengthen stabilizing muscles and tendons, creating a more solid foundation for heavy lifting.
For example, adding face pulls to your routine can strengthen your rear delts and rotator cuff muscles, which are critical for shoulder health during pressing movements.
5. Add Variety and Fun
Let’s face it: doing the same handful of lifts every week can get monotonous. Accessory exercises bring variety to your workouts, keeping things fresh and exciting. Plus, they often require less weight, so you can focus on form and enjoy the process of mastering new movements.
How to Incorporate Accessory Exercises into Your Routine
Including accessory exercises in your program doesn’t mean overhauling your entire workout. It’s all about balance. Here’s how to make it work:
- Choose 2–3 Accessory Movements Per Session: Pick exercises that align with your goals or address weaknesses in your main lifts. For example, if your focus is on improving deadlifts, choose accessory movements that target your hamstrings, glutes, and lower back.
- Perform Them After Main Lifts: Start with your compound lifts when you’re fresh, then move on to accessory exercises. This ensures you’re still prioritizing strength and power while giving attention to smaller muscle groups.
- Adjust Sets and Reps: Accessory exercises typically require lighter weights and higher reps (8–12 per set), which allows you to focus on technique and control.
- Monitor Your Recovery: While accessory exercises don’t usually involve heavy loads, they can still fatigue your muscles. Ensure you’re not overloading your body to the point where it affects your performance in main lifts.
Who Can Benefit from Accessory Exercises?
The short answer: everyone.
- Beginners can use accessory work to build a solid foundation of strength and correct muscle imbalances early on.
- Intermediate Lifters can use these exercises to break through plateaus and address weaknesses in their main lifts.
- Advanced Lifters can fine-tune their performance and prevent injuries through targeted accessory training.
Even if your goal isn’t to lift heavy, accessory exercises are invaluable for functional fitness, athletic performance, and overall health.
Take Your Training Further with Accessory Work
Accessory exercises are more than just an add-on to your workout—they’re an essential tool for unlocking your full potential. By addressing weaknesses, improving muscle imbalances, and enhancing your main lifts, these movements ensure you’re training smarter, not just harder.
So the next time you’re tempted to skip those lunges or face pulls, remember: those small efforts pave the way for big results.
About UPPPER
At UPPPER, we’re passionate about helping you train smarter with premium fitness gear designed for every step of your journey. From supportive Lifting Belts to comfortable Ankle Straps, our products are crafted to enhance your performance and boost your confidence. Whether you're perfecting your accessory work or crushing PRs, UPPPER is here to support your goals in and out of the gym.