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  1. #1
    Registered User Fische35's Avatar
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    Bench Press Accessory lifts?

    Just wondering what Lifts people here do to help improve certain aspects of thier bench press. I'm pretty new to PL and am wondering what lifts would be good to help with each aspect of the lift. What order do you usually do them in? For instance, if I have a problem with the bottom of the lift, should I do some pausr sets, and would I do the
    before or after just flat bench. Also, what's the vernal concensus for incline press?


    Note: typed this on my iPod so sorry for the ****ty grammar and such.
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  2. #2
    SPF World Record Holder strongozilla's Avatar
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    Bench press lifts I do as ME or accessory :-

    Flat bench
    Incline bench
    CGBP
    Board press (varying number of boards from 2-5)
    Floor press
    JM press
    JM floor press
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  3. #3
    's gonna fall A_Hard_Rain's Avatar
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    close grip bench is my favorite
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  4. #4
    SPF World Record Holder strongozilla's Avatar
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    Originally Posted by A_Hard_Rain View Post
    close grip bench is my favorite
    Accessory or ME?
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  5. #5
    Registered User Ahlim's Avatar
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    Originally Posted by Fische35 View Post
    Just wondering what Lifts people here do to help improve certain aspects of thier bench press. I'm pretty new to PL and am wondering what lifts would be good to help with each aspect of the lift. What order do you usually do them in? For instance, if I have a problem with the bottom of the lift, should I do some pausr sets, and would I do the
    before or after just flat bench. Also, what's the vernal concensus for incline press?


    Note: typed this on my iPod so sorry for the ****ty grammar and such.
    Bottom part : paused bench press

    lock out : pin presses (using power rack, set the bar on the safety pins somewhere in the mid-portion of your bench press range of motion), board presses (put one or more boards on your chest while you bench press)

    For the pin presses and board presses, you usually are able to use weights more than your bench, because you are doing a partial range of motion (upper part).

    Of course, if your sticking point is usually three inches off the chest and you consider it to be a problem at the bottom of your lift, then not only will paused presses help, but board presses will also help. You could put a board or something on your chest that is maybe 1.5 inches high and do presses to eliminate the sticking point. If your problem is at the last few inches to lock out, then just pile the boards to somewhere below that sticking point and do the presses. I do not have boards so I do book presses (with books on my chest)

    Regarding whether to do paused presses before or after touch and go bench press, I just have to say, there are many ways. Since paused presses are essentially bench presses, just with a pause, to bear in mind. You might want to do touch and go presses on one workout, then try some paused presses on another workout, and switch between workouts. Or if you are putting tng and paused presses in one single workout, maybe do some sets of tng then lower the weight and do some paused presses, then call it a day.

    I tend to only bench press haha..with minimal accessory bench-variation lifts like inclines and so on. But if I were to say a general statement, a good thing is to train the upper back, shoulders and triceps as they are important elements in the lift. Also, generally speaking, performing compound lifts like squats and deadlifts has a good chance to improve your bench press. Someone used to say something along the lines of: you cannot possibly not bench a good amount if you squat 800; you are already a strength machine when you are able to squat 800. (I know no one is able to magically press up hundreds of pounds without ever working on benching and technique, but yea you got the point)
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  6. #6
    Veggie. Judo. Squats. fitlover's Avatar
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    CGBP, rolling tricep extensions, dips.
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  7. #7
    Registered User muscle_g's Avatar
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    For my lockout
    2 & 3 Board Press
    Rack Lockouts
    Reverse-Band Bench Press
    Tricep work

    off the chest
    Flat & Incline DB Press(for high reps)
    Lats/Upper Back work
    Chest Flyes

    Mid-Range
    Shoulder work
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  8. #8
    Casual Hulk Doollas's Avatar
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    Originally Posted by strongozilla View Post
    Bench press lifts I do as ME or accessory :-

    Flat bench
    Incline bench
    CGBP
    Board press (varying number of boards from 2-5)
    Floor press
    JM press
    JM floor press
    How do you do JM Floor press?...do you just use like 35's or 45's so you don't crush your face/neck?
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  9. #9
    SPF World Record Holder strongozilla's Avatar
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    Originally Posted by Doollas View Post
    How do you do JM Floor press?...do you just use like 35's or 45's so you don't crush your face/neck?
    Look at this EFS vid youtube.com/watch?v=5QZwlwkQBWI
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  10. #10
    Casual Hulk Doollas's Avatar
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    Originally Posted by strongozilla View Post
    Look at this EFS vid youtube.com/watch?v=5QZwlwkQBWI
    Gotcha, thats awesome, but it's kind of a mix between a JM and CGBP.
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  11. #11
    Registered User BEhave's Avatar
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    Close grip bench (do rep work with this)
    Floor press (rep work)
    Incline bench
    db shoulder press
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  12. #12
    SFW! Drew23's Avatar
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    ME work is usually a 1 or 2 board or a full ROM bench for a 1 rep max (or close). Sometimes I'll add bands or chains, but not on any regular basis, just if everyone else wants to do it. 2 out of 3 weeks I will do shirt work. This could be anywhere from 1 to 5 sets of 1-3 reps depending on what I'm working on.

    For accessory work I typically will do pullups, overhead press, some sort of rows and a lot of light shoulder work. Lately I've been adding a few sets of hammer curls and very light db extensions because my elbows are hurting.
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