Bench Press Accessory Work
Isolating each side of your chest and improving potential weak points.
Bench press accessory work. A pushup utilizes just about all of your muscles and if you do them well you smash your abs. The movement freedom of dumbbells also creates the need for more stability than a barbell bench press. In powerlifting we often see lifters push their accessory lifts to bring up their weak points for a main movement.
Zercher squats and zercher squats from pins. It s a very simple way to program. Dumbbell bench will increase your stability and help you smash barbell bench pr s.
Board work usually with a 2 or 3 boards. The first set is to a 2 board anywhere from a single to a triple and the 2 nd set will be to a 3 board normally for a double or triple. The assistant movers are your lats upper back and biceps.
Bench press accessory lifts. Start with your main lifts like the bench press. Even though your back is resting soundly on a pad looseness promotes energy leaks that demote power output.
The wb lpa leg press accessory takes your workbench and your leg training to new heights. My top 6 bench press accessory exercises 1. A technically sound bench press rests solidly on a foundation built by tension.
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 dumbbell chest press is far superior to the barbell bench press in terms of actual chest development.
And this was all done in an era before bench shirts and squat suits having achieved these feats nearly 50 years ago before the proliferation of bands chains and specialized bars casey had some serious knowledge that we can all learn form. He was the first man in history to bench press 600 lbs squat 800 lbs and total 2000 lbs. With a 400lb weight capacity you are sure to see results.
It adds a whole new exercise station to your existing work bench. After benching heavy to my chest with pauses i will do 2 sets of board work after. This is one of the best exercises you can do.
Since the body is a large piece of equipment and the bench requires a great deal of technical tightness let s examine full body tension in list form. The secondary movement should be similar but focus on building a weak point like a two board close grip bench. Dbell cable flye or pec deck.
The dumbbell bench is an excellent way to increase the volume on the pecs and triceps without increasing shoulder and elbow stress. Dbell flat and incline press. These have helped out my bench a lot especially my lock outs.
