It’s almost Monday again and you’re dreading going back to the gym.
Sure, the slight weekend bender doesn’t help your overall motivation, but the thought of seeing all of those beasts throwing up almost too much weight on their sets of flat bench press can make you feel a bit…inadequate.
I’ve been there and I know the feeling.
Whether you’re looking to increase your bench press because you want to get stronger for something like powerlifting or you simply want to really work your chest and triceps, I guarantee you that you can benefit from working a bench press variation or accessory (or two) into your routine is going to do wonders for your bench press strength and muscle gainz.
Today, we’re going to look at the most effective exercises to improve your bench pressing abilities. You work these in and…well…you probably won’t have a bigger bench press by this Monday…but maybe you will by next Monday.
Table of Contents
What are Bench Press Accessory Exercises?
When I mention accessory exercises, what exactly am I talking about?
Long story short, these are targeted movements that complement your current regimen to help you improve your bench press ability. By training additional muscles and working on specific aspects of your benching form/technique, these exercises help you push past (possibly current) plateaus.
Why is it Important to Include Accessory Exercises?
So…why not just bench press…more often?
It’s a relevant question, but while the bench press is a compound movement targeting multiple muscle groups, there are a number of muscles that aren’t hit when benching that need that extra attention.
Actually giving these muscles the attention they need has the following benefits:
- Muscle Growth: More exercises mean more angles hit (think incline bench press or decline dumbbell press) and more muscles worked, leading to more extensive growth.
- Strength: Should be obvious, but stronger complementary muscles contribute to an overall stronger bench press.
- Joints: Mixing up work can lead to less direct stress on the joints, which, in turn can lead to fewer injuries.
- Stability: Certain accessory lifts/exercises benefit regional (upper body) and overall stability, contributing to a more controlled bench press.
How to Best Incorporate Bench Press Accessory Exercises
I know what you’re going to do (that is, if you haven’t already done it yet). You’re going to plow down to the list of the top bench press accessory exercises, pick out 4 or 5 that look cool (or seem easy enough to perform) and throw them in to random places in your workout.
I know this because…it’s what I’d do (I’m human, after all!)
However, you’re not going to make too much progress running down to the list with reckless abandon. Officer Bob Hodges’ analogy applies here:
Guidelines for Incorporating Accessories
When it comes to elevating the barbell bench press game it’s pivotal to prioritize quality over quantity. Accessory exercises should be selected carefully, aiming to address personal weak points. For example, if your sticking point is the initial bar movement off of the chest, you might focus on paused push-ups to increase your control and strength in that range of motion.
(HINT: For an even bigger challenge, give paused, vested push-ups a try!)
Working on exercises that address weak points also implies that you’re selecting exercises that aren’t inherently easy for you. As such, especially when you’re first getting started, the accessory exercises might actually suck to perform.
Volume and reps should play an important role in how you plan accessory work. The goal should be to complement primary lifts (to include the bench press) and not to overwork yourself and risk overtraining.
Regarding timing. accessory exercises can be sprinkled in throughout the training week. For example, on a non-bench day, you can do some incline dumbbell presses to emphasize upper chest growth. This type of deliberate programming ensures that muscles are getting the necessary supplemental work, without compromising recovery.
A sample “week” of accessory programming might look like this:
- Accessory Day 1:
- Dumbbell Floor Press: 3 sets of 12 reps to build stability and control.
- High Cable Flye: 3 sets of 15 reps to target the chest from different angles.
- Accessory Day 2:
- TRX Inverted Row: 3 sets of 10 reps to strengthen the back muscles, crucial for a strong bench press.
- Dumbbell Bench Press: 4 sets of 8 reps with a focus on unilateral strength to address any imbalances.
Remember, every lifter (yes, to include you) has unique strengths and weaknesses so what you specifically need will differ from what some other random lifter needs.
The 15 Best Bench Press Accessory Exercises
Now we’ve come to the list…the best bench press accessory exercises!
Dumbbell Bench Press
These engage more muscles than the barbell variant while enhancing range of motion, which is particularly beneficial for shoulder health and chest development.
Close-Grip Bench Press
Targeting the triceps, the close-grip bench press reinforces lockout strength. Great for working through those sticking points on the bench.
Floor Press
This partial range of motion exercise focuses on the triceps and lockout capabilities by removing leg drive and reducing shoulder strain. We compared the floor press to the bench press in a previous article.
Pin Press
By setting the pins at a sticking point in the range of motion, the pin press helps improve strength at this specific weak spot, also allowing for controlled overload.
Incline Bench Press
Changing the angle hits the upper pecs and anterior deltoids harder, contributing to an overall stronger pressing motion.
Dips
These not only activate the lower pecs but also the triceps and deltoids (and a bunch of other muscles), essential for a powerful bench press finish.
JM Press
A hybrid between a skull crusher and a close-grip bench press, the JM press offers a unique triceps stimulus.
Single-Arm Dead Stop Row
While not a chest exercise, developing lat strength via upper back exercises provides a necessary foundation for a stable bench press.
TRX Inverted Rows
Yeah…we’re going there. Incorporating instability with TRX rows can strengthen your core and back muscles, assisting your pressing muscles.
High Cable Flye
Focusing on the pec muscles with constant tension, this exercise can result in a serious chest pump.
Overhead Press
Shoulders play a key role in pressing, and the overhead press strengthens the whole shoulder girdle. The overhead press has a number of accessory movements in itself; we covered these, too.
Push-Ups with Bands
Adding resistance bands to push-ups increases difficulty and contributes to overall muscle endurance and explosiveness.
Rotator Cuff Exercises
Healthy shoulder rotators are vital for a pain-free and efficient bench press; stronger shoulder joints = strongerc bench press.
Swiss Bar Press
With a neutral grip, engaging the triceps and sparing the shoulders, the Swiss bar press can be a good alternative to those with compromised shoulder joints.
Flyes with Bands or Chains
Flyes expand the chest’s range of motion and chains look cool (plus, they provide resistance throughout the entire range of motion)…so…this is a winner.
Frequently Asked Questions
Now we’re going to go over some…”accessory” questions (zing!) about these accessories.
Can you recommend equipment additions that support better bench pressing?
Certainly! Adding a weight bench with adjustable settings allows for variations in incline, which can target different muscle groups in the upper body. Quality barbell clamps ensure safety when increasing weights, and wrist wraps lend extra support for your joints during heavy lifts.
How do triceps workouts benefit your bench press routine?
The triceps are key players in the bench press. Strengthening them with exercises like close grip bench presses or tricep pushdowns can greatly enhance the lockout strength during a bench press. This means you're likely to push through those sticking points more effectively and potentially increase your maximum lift.
Are there any other effective pressing movements to help boost your bench press?
Yes, there are! The overhead press targets your deltoids and can contribute to overall shoulder health and strength. Additionally, push-ups are a versatile exercise that can be done almost anywhere and modified to increase difficulty, providing a solid foundation for bench press skills. Work both of these movements into training and you have some solid shoulder and elbow movements in your routine!
Conclusion
Whether you have trouble with your start position, need some more time under tension, or have a “trouble” sticking point in the bench press, were confident that these accessory exercises will help you in these areas.
In some cases, “accessory” movements can be practices like employing a lower rep range in your sets or actually going through a full range of motion in your core lifts (believe it or not, bench press technique is a thing!)
Ultimately, the best exercises to increase your bench press strength are the ones that you actually do…
..just make sure you get your bench press max up soon…it’s almost Monday again…
If you’re actually pretty good to go on your bench press skills, but your press needs…work, check out our breakdown of the top overhead press accessory exercises. Remember, the bench press isn’t in the CrossFit total, but the standing press is…
