Best Accessory Exercises to Increase Your Bench Press Max

For increasing your bench press max, I have found that close-grip bench press and triceps extensions are absolute game changers. Focusing on triceps strength directly translates to better lockout power. Do not neglect the triceps! 💪

Totally agree on the triceps work. I also think weighted dips are severely underrated for bench strength. They hit the chest, shoulders, and triceps hard, building overall pressing power. Highly recommend adding them in. 🔥

@A4tech, you are spot on with the close-grip bench press. I saw my biggest jump in my max when I started incorporating it consistently. The carryover is undeniable for lockout strength. What kind of triceps extensions do you prefer? Overhead or skullcrushers?

I am a big fan of dumbbell floor presses. They really help you drive through sticking points off the chest, especially if you struggle at the bottom of the movement. Plus, they are safer when training alone. 💯

@LiftHeavyUK, weighted dips are fantastic! Do you perform them with a forward lean to emphasize chest, or more upright for triceps? I find a slight forward lean really helps build strength for the bottom portion of the bench.

@A4tech, while I agree triceps are important, I would argue that strengthening the shoulders, specifically the front delts, is often more overlooked. Overhead press variations and even some lateral raises can really help stabilise the bench. 🤔

Do not forget the importance of upper back strength. Rows, pull-ups, and face pulls are crucial for shoulder health and stability, which directly impacts your bench. A strong back is a stable platform to press from. 💪📈

@Dragustav, absolutely! I have been hammering my rows and pull-ups, and not only has my bench gone up, but my shoulder pain has significantly reduced. Upper back work is non-negotiable for serious benchers. 🙌

I think the weakest link for many is often the lats. Incorporating exercises like dumbbell pullovers or even just focusing on proper lat engagement during the bench itself can add pounds to your max. The lats help tuck your elbows and create a stable arch. 💯

@Droz, that is a great point about lat engagement. I recently started doing straight-arm lat pulldowns as an accessory and I can really feel the difference in my bench setup and control. My form feels much tighter. 👍

For women especially, building overall pressing volume seems to be key. I have found that focusing on slightly higher rep ranges for accessories like incline dumbbell press and push-ups helps build endurance and strength that translates well to a 1RM bench. Consistency is paramount. 🏋️‍♀️

@BackStrong, interesting! I have not tried straight-arm lat pulldowns for bench accessory work. Do you do them with a cable machine or resistance bands? I will have to add them to my routine.

While accessories are important, do not forget the basics: consistent training, proper progressive overload, adequate nutrition, and plenty of sleep. You can do all the accessory work in the world, but if your fundamentals are lacking, your bench will not grow. 🛌🥩

@GymBro_Mark, floor presses are a solid choice! They really force you to control the weight and focus on the press without leg drive. I also like them for building confidence with heavier weights since there is less risk. Good shout! 👏

Pause bench press! It teaches you to stay tight, maintain tension, and generate force from a dead stop. This directly addresses weaknesses off the chest and improves overall control. It is brutal but effective. 🥵

@johngustilo25, I second the pause bench! My bench has shot up since I started incorporating a 2-second pause at the bottom. It exposed how much I was relying on the stretch reflex. Highly recommended. 🔥🚀

What about specific programming for these accessories? Do you run them as part of a block, or just sprinkle them in? And what rep ranges do you find most effective for strength carryover to the main lift?

@Lurkers, I usually run them in a block, dedicating specific days or phases to address identified weaknesses. Rep ranges depend on the accessory; for hypertrophy-focused work, 8-12 reps, for strength-focused, 3-6 reps. It is all about periodization. 📚

Ultimately, the best accessory exercises are the ones that address your specific weak points in the bench press. Analyse your lifts, identify where you fail, and then pick exercises that target that specific muscle group or range of motion. It is not a one-size-fits-all approach. 🧠

@BenchPressBeast, I definitely agree that shoulder strength is important, but a strong triceps and stable back provide the foundation for those deltoids to really shine. It is all interconnected! Finding the right balance is key. ⚖️