The bench press is a staple exercise in the routines of both strongmen and powerlifters it serves as a fundamental measure of upper body strength. While the bench press primarily targets the chest, shoulders and triceps, incorporating accessory exercises into your training can help address weaknesses and enhance overall performance.
In this blog post we’re going to explore five accessory exercises using free weights that can contribute to strength and greater gains in your bench press.
Dumbbell Floor Press:
The dumbbell floor press is a variation of the traditional bench press that eliminates the leg drive, placing greater emphasis on upper body strength.
To perform this exercise:
– Lie on your back on the floor with a dumbbell in each hand.
– Lower the dumbbells until your elbows touch the floor, then press them back up to the starting position.
The dumbbell floor press targets the triceps and chest muscles, helping to improve the lockout phase of the bench press.
Close-Grip Bench Press:
The close-grip bench press is a variation that involves gripping the barbell with hands shoulder-width apart or slightly narrower.
Perform this exercise:
– Lie on a flat bench and grip the barbell with hands close together.
– Lower the barbell to your chest, then press it back up to the starting position.
The close-grip bench press places greater emphasis on the triceps, enhancing lockout strength and overall pressing power.
Dumbbell or Barbell Floor Skullcrushers:
Skullcrushers are a great accessory exercise for targeting the triceps, which are crucial for the lockout phase of the bench press.
Here’s how to perform them:
– Lie on your back on the floor or a bench with a dumbbell or barbell held overhead.
– Bend your elbows to lower the weight towards your forehead, then extend them to return to the starting position.
Skullcrushers isolate the triceps, helping to strengthen this muscle group and thereby improve pressing strength.
Dumbbell or Barbell Rows:
While rows primarily target the back muscles, they also engage the muscles of the upper back and rear delts, which contribute to stability during the bench press.
To perform rows:
– Stand with a dumbbell or barbell in hand, hinge at the hips and lower your torso until it’s nearly parallel to the floor.
– Pull the weight towards your torso, retracting your shoulder blades, then lower it back down.
Incorporating rows into your training routine can improve shoulder stability and overall bench press performance.
Band Pull-Aparts:
Band pull-aparts target the rear delts and upper back muscles, which play a crucial role in maintaining proper shoulder positioning during the bench press.
To perform band pull-aparts:
– Hold a resistance band in front of you with both hands, arms extended.
– Pull the band apart by spreading your arms to the sides until your hands are at shoulder level, then return to the starting position.
Band pull-aparts are an effective way to strengthen the muscles involved in shoulder stability, reducing the risk of injury during the bench press.