The bench press is a fundamental exercise for building upper body strength and power.
However, to enhance your bench press performance and overall upper body development, incorporating accessory exercises into your training routine is essential.
In this article, we’ll explore five proven accessory exercises specifically designed to complement and improve your bench press.
Whether you’re a powerlifter, athlete, or fitness enthusiast, these exercises will help you break through plateaus and take your bench press to new heights. Let’s dive in!
The overhead press, also known as the military press, is an excellent accessory exercise for the bench press.
It targets the deltoids, triceps, and upper chest muscles, which are crucial for maintaining stability and generating power during the bench press.
By strengthening these muscle groups, you’ll enhance your ability to stabilize the bar and press it with greater force.
To perform the overhead press, start with the barbell at shoulder height in front of you. Press the bar overhead while keeping your core engaged and maintaining a neutral spine.
Lower the bar back down to shoulder level and repeat for the desired number of reps. If you don’t have access to a barbell, dumbbells or a seated overhead press machine can be effective alternatives.
Deadlift
While the deadlift primarily targets the posterior chain muscles, it also engages the upper back and grip strength, which are essential for maintaining proper form and stability during the bench press.
A strong back and grip will enable you to maintain a solid arch, control the weight, and prevent your shoulders from collapsing during the movement.
Incorporating deadlifts into your training routine will help improve your overall upper body strength and stability, leading to increased bench press performance.
Be sure to use proper form, gradually increase the weight, and focus on engaging the target muscle groups.
Dumbbell Floor Press
The dumbbell floor press is a fantastic accessory exercise that targets the chest, triceps, and shoulder muscles.
It mimics the bench press motion but eliminates the leg drive and excessive arching, allowing you to focus solely on the upper body pressing movement.
By performing the floor press, you can isolate and strengthen the pressing muscles, improving your bench press strength and stability.
To perform the dumbbell floor press, lie on your back with your knees bent and your feet flat on the floor. Hold a dumbbell in each hand and position your arms at a 90-degree angle.
Press the dumbbells upward until your arms are fully extended, and then lower them back down to the starting position. Focus on maintaining control throughout the movement and engaging the target muscles.
Close Grip Bench Press
The close grip bench press is an effective accessory exercise for developing tricep strength and improving lockout power in the bench press.
By placing your hands closer together on the barbell, you shift the emphasis from the chest to the triceps. Strengthening the triceps will enhance your ability to extend the arms and finish the bench press movement with force.
To perform the close grip bench press, lie on the bench with your hands placed shoulder-width apart or slightly narrower.
Lower the barbell to your chest while keeping your elbows tucked in, and then press it back up to full extension. Focus on maintaining proper form, keeping the elbows close to the body, and feeling the triceps working throughout the exercise.
Push-Ups
Push-ups are a versatile and accessible accessory exercise that targets the chest, shoulders, and triceps.
They can be performed anywhere, making them an excellent choice for improving bench press strength at home or when access to gym equipment is limited. Push-ups also engage the core muscles, contributing to overall stability and strength.
To perform a push-up, start in a plank position with your hands slightly wider than shoulder-width apart.
Lower your body by bending your elbows until your chest is just above the ground, and then push back up to the starting position.
Focus on maintaining a straight line from your head to your heels and engaging the target muscles throughout the movement.
To conclude; incorporating accessory exercises into your training routine is crucial for improving your bench press performance and overall upper body strength. The overhead press, deadlifts, dumbbell floor press, close grip bench press, and push-ups are all proven exercises that target the muscles involved in the bench press, enhance stability, and improve strength and power.
Remember to gradually increase the intensity and weight of these exercises, focusing on proper form and technique. As with any training program, consistency and patience are key to achieving long-term results. So, add these accessory exercises to your routine, stay dedicated, and watch your bench press soar to new heights!
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