A lot goes into perfecting and progressing your bench press; practicing your bench press alone is not enough. Luckily, there’s a range specific accessory lifts to help get you there.
In this article, I will be going over what makes a good bench press accessory exercise and sharing with you 16 of the most beneficial ones. So, whether you’re new to benching, or looking to get out of your bench press rut and hit some new PB’s, this article is for you!
Why Your Bench Needs Accessory Exercises
As you know, accessory exercises can be done in addition to a major lift to help condition and develop the required muscles for better overall performance. When it comes to accessory exercises for the bench press, we need to consider both the muscles that are used and what the elements of a good bench press are.
The primary muscles used in a bench press are your chest, shoulders and triceps. The assistant movers are your lats, upper back and biceps. The front of your body creates the strength and power needed for your bench press, and the back of your body creates the required stability, as does your core.
There are four elements that make up a technically sound and, therefore, effective bench press:
- Full body tension
- Shoulder positioning
- Push power
- Solid lockout
To perform each of these elements optimally, a mix of strength, activation and mobility/postural exercises need to be performed.
The bench accessory movements that will be discussed below can be done on separate days to your bench press day, or on the same day. If done on the same day, the activation/mobility exercises should be done prior to your bench press, and the strength-based exercises should be done afterwards.
16 Accessory Exercises for Bench Press
Each exercise you find below will contribute to your bench press in some way. I have split the exercises into two categories: strength and stability.
Of course, all these exercises will increase your overall strength, but the categories are specific to the bench press, i.e. strength required for the bench press and stability required for the bench press. I would recommend that you include a few exercises from each category into each of your bench press workout days.
STABILITY
A stable bench press comes from your shoulders, lats and back.
Your shoulders need to be able to hold their position throughout your lift, without rotating forwards and your scapular should maintain resistance from separating. Having a strong and wide upper back creates a stable foundation to press from.
In addition to this, good activation of the lats provides a stable base to unrack the barbell from and pull it over your chest into starting position.
1. Prone “Y-T-W-L” Scapular Stabilization
Objective: shoulder stability
How to:
- Lie face down on a bench set at a 10-degree incline.
- This exercise has 4 phases, you will do each one for the set amount of reps before moving onto the next.
- Keep your forehead down for the entire exercise.
- Firstly, extend both arms out in front of you to create a “Y” shape, driving your scapular upwards, then bring them back to your sides.
- Secondly, extend both arms out to your sides to create a “T” shape, moving your scapular upward and inwards, then bring them back to your sides.
- Thirdly, bend at the elbows and draw your arms out wide, squeezing your scapular together, then bring them back to your sides.
- Lastly, have a 90-degree bend in your elbows with your arms out by your sides. Rotate downwards through the shoulder joint to lower your hands towards the ground, then rotate upwards through the shoulder joint to bring them back up to starting position.
Suggested reps: 5 to 8 repetition of each ‘letter’.
Pro tip: add a light weight plate or dumbbell to each hand once you have mastered each movement.
2. Scapular Protractions & Retractions
Objective: shoulder and core stability
How to:
- Go into the top of a push up position with your arms fully extended and your body in a strong, straight line from your head to your toes.
- Keeping your arms straight, push up into your scapular, separating them and creating a slight stretch through the middle of them.
- Hold in that position for a second then (keeping your arms straight) lower back down into your scapular, retracting them.
- Each protraction (push up into your scapular) counts as 1 repetition.
Suggested repetitions: 15 to 20
Pro tip: make sure you are protracting and retracting your shoulder blades as opposed to just rounding through your thoracic spine and returning to a neutral spine position.
3. Banded Pull Aparts
Objective: shoulder stability, scapular activation
How to:
- Stand with your feet shoulder-width apart and hold a side of the resistance band in each hand.
- Have your arms out in front of you, parallel to the ground. Your arms should be just over shoulder-width apart and there should be tension on the band.
- From here, keeping your arms straight and shoulders back, pull the band apart until your arms are out wide, your shoulder blades are squeezed together, and the band is against your chest.
- Hold here for the count of 3 and then return slowly to starting position where there should still be slight tension on the band.
- The repetitions should be slow with no jerking movements or slack in the resistance band.
Suggested repetitions: 15 to 20
4. Single Arm Cable Chest Press
Objective: shoulder stability, core stability, chest strength
How to:
- Set a single handle attachment at shoulder height on the cable tower.
- Hold the handle in the hand of your starting side and go into a split stance with your opposite leg to your working side forward.
- Have your weight in your front foot, without angling your body too far forwards.
- Start with your arm by your side out at about 45-degrees, elbow bent and your palm facing downwards. Your hand should be just in front of your chest.
- Stabilize through your core to avoid any movement through your torso and push the cable forwards until your arm is fully extended and elbow locked out.
- Return to starting position without rotating or moving through your upper body, then drive the cable forward again into your next repetition.
Suggested repetitions: 12 to 15
5. Rear Delt Fly Machine
Objective: shoulder stability, back strength and width
How to:
- Make sure the seat on the rear delt machine is set up appropriately for you. You should be able to have your feet flat on the floor and your arms should be in a straight line in front of you from your shoulders when you hold the handles.
- Sit on the front of the seat, allowing you to lean forward slightly into the chest plate.
- Hold each handle, preferably with your palms facing downwards, if your machine allows for that option.
- Lock a slight bend in each elbow and pull your arms outwards, fuelling the movement through the back of your shoulders, until your arms are in line with or just behind your chest.
- Your chest shouldn’t come off the chest plate at any point.
- Hold for a second and return to starting position (just before the weight plates touch).
Suggested repetitions: 12 to 15
Read more: 10 Best Rear Delts Exercises for Bigger & Better Shoulders
6. Pull Ups
Objective: lat activation, back strength and width
How to:
- Grip a pull up bar over shoulder-width apart with an overhand grip.
- Keep your core engaged to reduce swing through your body.
- Activate through your lats and then pull yourself up towards the bar, retracting your shoulder blades – downwards and together.
- When your chest reaches the bar, hold for a second.
- Lower down slowly until your arms are fully extended before pulling up into your next repetition.
Suggested repetitions: 8 to 10
Pro tip: add a weight plate to a chained waist belt for some extra weight to pull!
7. Kneeling High Cable Row
Objective: shoulder stability, core stability, back strength and width
How to:
- Attach a rope handle to the top of a cable machine tower.
- Take a few steps out from the cable machine and holding one side of the rope in each hand, go into a kneeling position. You have the option to be in a half-kneeling position in this exercise, if that works better for you.
- Your arms should be fully extended in front of you, above your head for starters.
- Stabilize through your core.
- Pull the rope attachment to your face, sending your elbows our wide.
- At the end of the movement, your shoulder blades should be fully retracted and you should hold in this position for the count of 2.
- Go back to starting position which is where you should feel a stretch through your rear delts.
Suggested repetitions: 12 to 15
8. Bent Over Row
Objective: shoulder stability, core stability, back strength and width
How to:
- Rack a barbell just above knee height and stand in front of it.
- Hinge at the hips with a slight bend in your knees and a neutral spine to grasp the barbell with both hands, just over shoulder-width apart.
- Retract your shoulders, engage your lats and keep your core tight and then pull the barbell up to the bottom of your rib cage.
- Your elbows should skim passed your sides.
- Hold for a second with your upper back contracted and then lower back down to starting position. Don’t rack the bar or let it touch the catches, keep the tension on your upper back.
Suggested repetitions: 12 to 15
STRENGTH
The main driving forces for the push power of your bench press are your chest and shoulders, followed by your triceps and biceps. The initial starting power is primarily fuelled by your chest and shoulders. The mid-range of the push is fuelled by your chest, shoulders and biceps. And the lockout and initial lowering down phase, your chest and triceps.
You will see that I have included few isolated tricep and bicep exercises, as their strengthening is better acquired, for the purpose of your bench press, through playing the antagonist muscle in a range of chest and back exercises.
9. Isometric Bench Press
Objective: Chest, shoulder, bicep and tricep strength
How to:
- This exercise involves you completing a hold for 5 seconds at the weakest point of your bench press.
- Unrack the barbell and pull it over your chest into the starting position.
- Lower down to, for example, half way, and hold in this position for 5 seconds.
- Push back up to starting position, locking out your elbows, then lower down to half way for another 5 seconds.
- Repeat until you have completed 3 lots of 5 second holds at your weakest point.
Suggested repetitions: 3 to 5 repetitions of 5-second holds
10. Dumbbell Chest Flyes
Objective: chest and shoulder strength
How to:
- Lie on your back on a bench with a dumbbell in each hand.
- Have your feet firmly on the floor.
- Start with the dumbbells together above your chest, palms facing each other, on extended arms with only a small bend in your elbows.
- Lock this position in your elbows and open your arms until they are parallel to the ground.
- Engage through your pecs and pull the dumbbells back together over the top of your chest, where you started.
Suggested repetitions: 10 to 12
Pro tip: Don’t overstretch your shoulders in the bottom phase of this movement. Be sure to monitor your end point, especially under extra heavy load.
11. Dumbbell Chest Press
Objective: Chest, shoulder, bicep and tricep strength
How to:
- Lie on your back on a bench with your feet on the floor.
- Start with a dumbbell in each hand and your arms out wide, 60-degrees to your body with your elbows bent.
- The dumbbells should be roughly at chest height for starters.
- Drive your feet into the ground whilst pressing the dumbbells up and together to meet over the middle of your chest on fully extended arms.
- Squeeze your pecs in this top phase of the movement for a second or 2, then lower back down to starting position.
Suggested repetitions: 10 to 12
12. Single Arm Floor Press
Objective: balanced chest, tricep and bicep strength, shoulder strength and stability, core strength
How to:
- Lie on the floor with your knees bent and feet flat on the floor.
- Have a dumbbell in one hand with your arm on the floor at 45-degrees to your body.
- You should have your elbow bent at around 90-degrees and the dumbbell should be in line with your upper arm.
- Have your other arm out wide with your palm face down on the ground for stability.
- Engage through your core to resist leaning towards one side.
- Press the dumbbell up to full extension and then lower back down to starting position.
Suggested repetitions: 10 to 12
Pro tip: Try a powerful 2-second push up and a slow 4-second eccentric phase.
13. Narrow Grip Incline Press
Objective: chest, shoulder, tricep and bicep strength
How to:
- Set up a bench in the power rack at just over a 45-degree incline.
- Assume a close, overhand grip on the barbell, roughly shoulder-width apart.
- Unrack the barbell and pull it over to above your chest.
- Make sure your wrists are not flexed.
- Lower the barbell down to your chest, elbows going close by your sides.
- Push back up until your arms are fully extended.
Suggested repetitions: 10 to 12
14. Dead Stop Push Ups
Objective: chest, shoulder, tricep and bicep strength
How to:
- Start face down on the floor with your body in a straight line and arms by your sides with your palms flat on the floor.
- From this dead stop position, push your body up as one unit into the top of a push up on fully extended arms.
- Lower back down to the ground so that your whole body is resting on the ground and your hands are resting gently on the floor (dead stop position).
- Push back up into your next repetition.
Suggested repetitions: 10 to 12
15. Barbell Curls
Objective: bicep strength
How to:
- Grip a barbell with a shoulder-width apart, underhand grip.
- Start with your arms fully extended by your sides.
- Keeping your elbows by your sides and your torso still, curl the barbell upwards towards your chest.
- Squeeze your biceps for a second at the top of the curl and then lower down over a few seconds until your arms are fully extended again.
Suggested repetitions: 10 to 12
16. Wide Dips
Objective: chest and tricep strength
How to:
- Set the dip handles on the wider of the dip settings.
- Start with a hand on each handle on fully extended arms and your body hanging in a straight, stable line.
- Lower your body down by bending at the elbows, sending them in a neutral plane of movement (45-degrees to your body).
- Once you reach a 90-degree bend in the elbows, hold for a second and then push back up until your arms are fully extended and your elbows are locked.
Suggested repetitions: 10 to 12
Pro tip: add a weight plate to a chained waist belt for some extra resistance.
Wrapping Up
Most people eventually hit a plateau in progressing their bench press. Accessory exercises, especially those contained in this article, avoid that from happening. Not only do they keep you hitting those PB’s, but they allow for a technically safe, and biomechanically sound bench press.
The bench press is a complex lift which recruits a lot of muscles in both the front and back of your upper body. Paying individual attention, through bench press assistance exercises, to each of these muscles is the best way to improve your bench press… in addition to practicing your bench press, of course!
I hope you have learned something new and can find a place for some of these exercises in your next chest day.
