Maximize Your Bench Press Progress with These Tools

The bench press is one of the most iconic lifts in strength training—but if you're not supplementing it with the right accessory work, you’re leaving serious gains on the table. Whether you're hitting a plateau, struggling with lockout, or just trying to build a bigger chest, accessory exercises for bench press are the key to pushing past your limits.

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Why Accessory Work Matters for Bench Press Progress

A well-structured bench press program isn’t just about pressing heavy every week. It’s about targeting weak links. Accessory lifts and equipment can help:

• Strengthen lagging muscle groups (triceps, shoulders, upper back)

• Improve pressing technique and bar path

• Enhance stability and reduce injury risk

• Support overall chest and upper-body hypertrophy

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Best Accessory Exercises for Bench Press Strength

Here are time-tested assistance exercises that support every phase of the bench press:

1. Close-Grip Bench Press

Targets triceps while keeping your bench pattern specific. Perfect for improving lockout power.

2. Paused Bench Press

Builds control and eliminates momentum. Helps lifters struggling off the chest.

3. Dumbbell Press (Flat or Incline)

Increases range of motion and activates stabilizers. Great for hypertrophy and shoulder health.

4. Floor Press

Removes leg drive, forcing upper-body activation. Especially useful for lifters who lose tightness at the bottom.

5. Spoto Press

Pause just off the chest without resting—this builds eccentric control and eliminates bouncing.

6. Dips (Weighted if Possible)

Excellent for chest and triceps engagement, and helps build pressing volume without overloading the shoulders.

7. Overhead Press

Often overlooked, but essential for stronger shoulders and lockout stability.

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Targeted Chest Accessory Exercises

For those chasing size as well as strength, include:

• Incline Cable Flys – Keeps tension through the entire movement.

• Machine Presses – Let you isolate the chest with minimal joint strain.

• Push-ups (weighted or band-resisted) – Great bodyweight volume builder.

• Chest Dips with Lean Forward – Adds a deep stretch and serious muscle activation.

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Accessory Lifts for Triceps and Upper Back Support

The triceps and back are bench press support muscles, and strengthening them pays off big:

• Skull Crushers or Rolling Triceps Extensions

• JM Press

• Band Pushdowns (high-rep finisher)

• Barbell Rows, Seal Rows, and T-Bar Rows

• Face Pulls and Rear Delt Flys for scapular balance and shoulder health

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The Best Accessories and Tools for Bench Press Training

When it comes to physical tools that support your bench, a few key pieces stand out:

• Wrist Wraps – Improve joint stability under heavy loads

• Elbow Sleeves – Keep joints warm and reduce inflammation

• Slingshot/Bench Press Assist Bands – Allows overloading and teaches bar path

• Adjustable Benches – Provide incline/decline variety

• Bands and Chains – Add accommodating resistance to lockout zones

• Blocks/Boards – Perfect for partial reps and overload

• Chest Isolators – Help enforce strict form and reduce shoulder flare

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My Personal Take

When I hit a long plateau on my bench a few years ago, it wasn’t from lack of effort—it was lack of focus. I had ignored triceps work and never thought to train my upper back seriously. Once I added paused bench, heavy rows, and Spoto presses twice a week, things started to click. I also swapped out flat barbell pressing on accessory days for dumbbell work, which gave my shoulders some much-needed relief. The result? My bench press jumped 25 pounds in 10 weeks without changing my main lift.

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Final Thoughts: Train Smart, Not Just Heavy

Bench press accessory work isn’t about fluff—it’s strategic. The right assistance exercises and training tools help you address weaknesses, avoid injury, and build long-term strength. Rotate your accessory lifts based on where you’re breaking down: off the chest, in the mid-range, or at lockout. Stay consistent, train with intention, and your bench will thank you.