Bench Press
Accessories
We've focused heavily on the barbell bench press, covering its mechanics, execution, and how to evolve and adapt our technique to get the most out of this lift. However, another way to support our bench press is by incorporating accessory exercises into our routine. These accessories enhance mobility, balance, muscle growth, and strength in the relevant muscle groups and joints used primarily in the bench press. Below is a selection of potential weighted accessories that can be used to support your bench press.
Flat dumbbell bench press: The mechanics of this exercise closely resemble those of a barbell bench press. However, the use of dumbbells offers a greater range of motion, allowing you to fully extend your arms at the top of the movement. This extended range of motion can enhance muscle activation and stability. When setting up for the lift, it's important to bring the weights into position, which can be achieved by placing them on your thighs and rolling back in a controlled manner. To perform a repetition, press the weights upward, similar to a barbell press, then lower them back down until they make contact with your chest.
Incline dumbbell bench press/incline bench press: Similar to flat and dumbbell bench presses, the mechanics and setup for the incline bench press are comparable. However, the incline bench press targets the upper chest more effectively than the flat bench press, aiding in overall chest development. Additionally, this exercise can promote shoulder health by placing the shoulders in a more externally rotated position, reducing the risk of injury or impingement.
Chest flys: An excellent accessory exercise for building the pectoral muscles, chest flys can be performed using dumbbells, cable flies, or a dedicated machine. Unlike some compound movements that engage the shoulders and triceps, flys isolate the chest muscles more effectively. This isolation helps develop a defined chest while reducing the risk of injury.
Push-ups: A classic bodyweight exercise ideal for chest training when access to equipment is limited or when on the go. Push-ups strengthen the upper body and core muscles. While it may be challenging to achieve the same level of progressive overload as with other exercises, push-ups should not be underestimated and can be a valuable addition to any strength training routine.
Overhead Tricep Extensions: Hold a dumbbell or EZ bar overhead with your arms fully extended. Bend your elbows to lower the weight behind your head, then press it back up to the starting position. Keep your upper arms stationary to ensure the triceps are doing the work, enhancing overall pressing power.
Roped Cable Tricep Extensions: Attach a rope handle to the high pulley of a cable machine. Stand facing away, grab the rope with both hands, and extend your arms overhead. Lower the rope behind your head by bending your elbows, then press it back up, spreading the rope slightly at the top for maximum tricep engagement. This variation maintains consistent tension on the triceps.
Dumbbell Shoulder Press: Sit on a bench with dumbbells at shoulder height. Press them overhead until your arms are fully extended, then lower them back down. This movement targets the deltoids and improves shoulder stability. This can also be performed standing with a barbell or seated with a shoulder press machine.
Dumbbell Lateral Raise: Stand with dumbbells at your sides. Raise the weights out to your sides until your arms are parallel to the ground, then lower them slowly. This exercise targets the lateral deltoids, building shoulder width and definition.
Mobility for Bench Press
Perfecting our bench press technique requires attention to mobility just as much as strength training. Enhancing mobility not only aids in executing the bench press effectively but also contributes to injury prevention and overall performance. Incorporating mobility-focused exercises into our routine alongside bench press accessories is essential for achieving optimal results and ensuring long-term progress. Below is a selection of mobility movements that can complement and enhance our bench press.
Resistance Bands
Resistance Band Bench Press: Attach a resistance band to a secure anchor point behind you and hold the ends while performing bench press movements. The band provides additional resistance, activating the stabilising muscles in your shoulders and chest, which helps improve overall strength and stability.
Banded Pull-Aparts: Hold a resistance band with both hands at shoulder height. Pull the band apart until your arms are fully extended to your sides, then return to the starting position. This exercise strengthens the upper back and shoulders, helping to improve posture and balance during the bench press.
Banded Shoulder Dislocations: Hold a resistance band with a wide grip and raise it above your head, then lower it behind your back while keeping your arms straight. This exercise increases shoulder flexibility and mobility, which is crucial for a safe and effective bench press.
Dynamic Movements
Dynamic movements involve continuous motion through a range of movements, which can be beneficial for preparing and supporting our bench press. Here are some examples of dynamic movements you can try:
Arm Circles: Extend your arms out to the sides and perform small circular motions, gradually increasing the size of the circles. This exercise warms up the shoulder joints and increases blood flow to the upper body muscles.
Scapular Push-Ups: Get into a push-up position and focus on moving your shoulder blades together and apart without bending your elbows. This exercise activates the scapular muscles, which play a crucial role in stabilising the shoulders during the bench press.
Empty Barbell Bench Press: Warming up with the movement at a lighter intensity is a great way to prepare for heavier lifts. Performing reps with an empty bar is an ideal warm-up, allowing you to refine your technique and assess how your body feels on the day.
Static Movements
Static movements are about holding still without significant movement. They have benefits for strengthening, balance, and flexibility, complementing the dynamic movements in your warm-up routine.
Child's Pose: Kneel with your shins on the ground, then lean forward, resting your forehead on the ground and extending your arms in front of you. This pose stretches and relaxes the back, shoulders, and chest.
Chest Stretch: Stand next to a wall or doorway, place your forearm against the surface, and gently lean forward to stretch your chest and shoulder muscles. Hold the stretch for 20-30 seconds on each side to improve flexibility and range of motion.
Scapular Wall Slides: Stand with your back against a wall, elbows bent at 90 degrees, and forearms pressed against the wall. Slide your arms up and down the wall while maintaining contact, focusing on moving your shoulder blades smoothly. This exercise enhances shoulder mobility and stability, which are crucial for a safe and effective bench press.
There is a broad arsenal of weighted and mobility exercises that exist to support your bench press. The above list is not definitive but provides guidance on supporting movements you can implement into a workout program alongside your compound lift (the barbell bench press). By incorporating these mobility exercises, you can enhance your bench press performance, prevent injuries, and ensure long-term progress.