Key Part of a Successful Bench Press Accessory Exercises
Achieving a strong bench press isn’t just about upper body strength. It’s also about energy transfer and core engagement. When you bench press, your body creates five key contact points for stability.
To improve these, add bench press accessory exercises to your routine. For example, tricep dips, chest flys, and overhead presses target supporting muscles. As a result, you'll see better form and more strength. Strengthening these muscles will help you lift heavier and improve overall performance.
1. Feet (firmly planted)
2. Glutes (squeezed into a bench)
3. Upper Back (retracted scapulae)
4. Head (neutral position)
5. Hands (tight grip)
Research shows proper contact increases force transfer by 28%, explaining why your glutes get sore after heavy sets—they're anchoring your power!
7 Exercises to Help Boost Your Bench Press
1-Barbell Row
Why: Strengthening the posterior chain, including the lats and erectors, supports a stronger bench press by improving stability and posture.
How: Start with an overhand grip on the barbell, feet shoulder-width apart. Hinge at the hips, maintaining a 45-degree angle with the ground. Pull the barbell towards your belly button, engaging your core throughout. Complete 4 sets of 10-12 reps twice a week.
2-Floor Glute Bridge
Why: It effectively engages the glutes, which are crucial for maintaining a rigid posture during bench presses and enhancing power transfer from the lower body.
How: Lie on your back with knees bent and feet flat on the floor. Drive through your heels to lift your hips towards the ceiling, focusing on full hip extension. Hold for 2 seconds at the top before lowering. Perform 4 sets of 15 reps, ideally 3-4 times a week.
3-Shoulder Press
Why: Targets the anterior deltoids, which are essential for stabilizing the bench press movement and preventing shoulder injuries.
How: Stand with dumbbells at shoulder height, palms facing each other. Press the dumbbells overhead while maintaining core engagement and a slight knee bend. Lower slowly to the starting position.
Aim for four sets of 8-10 reps once a week.
4- Close-Grip Pushup
Why: Focuses on the triceps and reinforces the lockout phase of the bench press, improving overall arm strength and stability.
How: Perform pushups with hands closer together than shoulder-width apart. Keep elbows close to your body as you lower and push back up.
Incorporate 4 sets of 12-15 reps into your routine.
5-Dumbbell Pullover
Why: Stretches the chest and engages the lats, enhancing flexibility and muscle activation during bench presses.
How: Lie on a bench with a dumbbell held above your chest. Lower the dumbbell back behind your head while keeping your elbows slightly bent. Return to the starting position and repeat for three sets of 12 reps.
6- Pull-Ups
Why: It builds upper body strength and reinforces back muscles, crucial for maintaining stability and control during bench presses.
How: Grip the bar with hands shoulder-width apart, palms facing away. Pull your body up until your chin clears the bar, then lower it with control. Aim for 3 sets of as many reps as possible.
7-Triceps Extensions & Variations
Why: Targets the triceps directly, improving lockout strength and endurance in the bench press.
How: Use dumbbells or a barbell to perform overhead extensions, skull crushers, or cable pushdowns. Include 4 sets of 12 reps each, focusing on controlled and full range of motion.
Where to Position Your Body for Bench Press
Proper bench press setup includes aligning your body with optimal foot placement, back arch, and grip width. This setup maximizes leverage and reduces strain on the shoulders and lower back.
Tips for Programming Bench Press Accessory Exercises
To integrate these exercises effectively:
1. Rotate exercises to prevent plateaus and overuse injuries.
2. Start with lighter weights and focus on form before increasing intensity.
3. Adjust repetitions and sets based on your fitness level and goals.
Boost Your Bench Press with the Right Support:
Achieving peak performance in your bench press regimen demands more than dedication—it also requires intelligent equipment. Body Reapers Wrist Wraps are meticulously crafted to offer unparalleled wrist support, enabling you to focus on lifting heavy weights with optimal form and without the risk of injury.
Whether striving for personal records or perfecting your technique with supplementary exercises, Body Reapers Wrist Wraps ensure your wrists remain stable, empowering you to surpass your limits confidently.
By incorporating these essential bench press accessory exercises into your training routine and utilizing the proper support, such as Body Reapers Wrist Wraps, you'll experience significant enhancements in your lifting performance. Keep training smart and strong with Body Reapers Wrist Wraps, the ultimate companion for your bench press endeavors.
Q: Why do my shoulders hurt when benching?
Solution:
Reduce flare to 45° elbow angle
Add band pull-apart (3x15 daily)
Replace flat bench with floor press for 2 weeks
Q: How often should I do these exercises?
Ideal Split:
Beginner: 2x/week full body
Intermediate: 4x/week upper/lower
Advanced: 6x/week specialized blocks
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