The bench press is a cornerstone of strength training, often used as a measure of upper body strength. But if you’ve hit a plateau or want to build raw power, simply pressing over and over won’t cut it. That’s where bench press accessory exercises come in. These movements target the muscles involved in the bench press, address weaknesses, and improve overall performance. Let’s explore the best accessory exercises to help you build a stronger bench press.
Why Accessory Exercises Matter for Bench Press
Accessory exercises work to enhance the bench press by targeting the key muscle groups involved: the chest, shoulders, triceps, and even your back. Additionally, they help improve muscle imbalances, enhance stability, and prevent injuries. Incorporating the right accessory exercises into your routine is a strategic way to optimize your training and learn how to improve bench press performance.
Top Bench Press Accessory Exercises
1. Close-Grip Bench Press
The close-grip bench press emphasizes the triceps, which are crucial for locking out heavy lifts. This variation reduces the load on the chest and increases tricep activation.
How to Perform: Lie on the bench and grip the barbell slightly narrower than shoulder-width. Lower the bar to your chest while keeping your elbows close to your body. Press back up to complete one rep.
2. Incline Dumbbell Press
The incline press targets the upper chest and shoulders, helping you build a well-rounded bench press.
How to Perform: Set a bench at a 30-45 degree incline. Hold a dumbbell in each hand, press them upward, and bring them together at the top of the lift. Lower them slowly back to the starting position.
3. Pause Bench Press
The pause bench press builds control and eliminates the use of momentum during the lift.
How to Perform: Lower the barbell to your chest and pause for 1-3 seconds at the bottom. Push the bar back up explosively to complete the rep.
4. Overhead Press
A strong overhead press translates into better shoulder strength and stability, both of which are essential for a powerful bench press.
How to Perform: Stand tall, and hold a barbell or dumbbells at shoulder height. Press upward until your arms are fully extended. Lower the weight under control.
5. Floor Press
The floor press limits your range of motion, focusing on the top half of the bench press movement.
How to Perform: Lie flat on the floor and perform a bench press with a barbell or dumbbells. Lower the weight until your elbows touch the ground, then press back up.
6. Chest Dips
Chest dips are an excellent bodyweight exercise that targets the lower chest, shoulders, and triceps.
How to Perform: Use parallel bars and lean slightly forward as you lower your body. Push back up until your arms are fully extended.
7. Face Pulls
Face pulls are an often-overlooked exercise that builds the rear delts and upper traps, improving posture and shoulder health.
How to Perform: Attach a rope to a cable machine at face height. Pull the rope towards your face while keeping your elbows high and squeezing your shoulder blades together.
8. Barbell Rows
The bench press requires a strong back for stability, and barbell rows are perfect for building it.
How to Perform: Grip a barbell with an overhand grip, hinge forward at the hips, and row the barbell towards your torso. Lower it back down with control.
9. Push-Ups
While simple, push-ups are a great accessory exercise to reinforce proper pressing mechanics and endurance.
How to Perform: Place your hands slightly wider than shoulder width, lower your chest to the floor, and push back up. Variations like weighted or incline push-ups can increase the difficulty.
10. Skull Crushers
Skull crushers are an isolation exercise targeting the triceps, ideal for improving bench press lockout strength.
How to Perform: Lie on a bench holding an EZ curl bar or dumbbells. Lower the weight towards your forehead, keeping your elbows stable, then press back up.11. Lat Pulldowns
Lat pulldowns build your lats and help improve stability during the bench press.
How to Perform: Use a cable machine with a wide grip bar. Pull the bar down to your chest and return it slowly to the starting position.Tips for Programming Bench Press Accessory Exercises
- Identify Weaknesses: If you struggle with lockout, focus on tricep-heavy exercises. If you struggle at the bottom, prioritize pause bench presses.
- Periodize Training: Rotate accessory exercises every 4-6 weeks to prevent plateaus and ensure balanced muscle development.
- Don’t Overdo It: Choose 2-3 accessory exercises per session and limit overall volume to avoid overtraining.
- Use Progressive Overload: Gradually increase weight, reps, or intensity to ensure continuous progress.
UPPPER Wrist Wraps: Your Bench Press Ally
Maximizing your bench press requires more than just hard work—it takes smart gear too. UPPPER Wrist Wraps are designed to provide unparalleled wrist support, allowing you to focus on pressing heavy without compromising form or risking injury. Whether you’re hitting PRs or dialing in technique with accessory exercises, UPPPER Wrist Wraps keep your wrists stable, giving you the confidence to push your limits.
Take your bench press and beyond to the next level with UPPPER. Because strength is in the details.
By integrating these bench press accessory exercises into your routine and using the right support, like UPPPER Wrist Wraps, you’ll see noticeable improvements in your lifts. Keep training smart and strong!