How to Increase Bench Press: Accessory Movements

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This is the Part Two: Accessory Movements. Click through to >>Part One Here<<.>


Once you have mastered the technique of the benchpress, you will notice that pressing feels much easier already.

The reason for that is that you have become far more efficient at the exercise.

This is part two of the series. And if you want to learn How to Increase Bench Press, than this is a key article. Here we are going to layout the Accessory Movements to build a bigger bench.

Most people have a very simple approach to bench pressing, they focus solely on the pecs, and forget about all the supporting muscle groups which are critical to building a big bench.

The three main accessory muscle groups are:


The triceps are responsible for the explosiveness of the bench. They are activated in the eccentric phase of the lift as we try and explosively push the weight off the chest.

Latissimus Dorsi

Bigger back = bigger bench, simple. Ever noticed that the one thing all big benchers have in common? Its their barrel type appearance. Big, strong lats can not only help keep you physically stable on the bench. But also help stabilise the weight on the eccentric phase.


The deltoids are going to act as stabilisers in the benchpress. If your deltoids are weak, you are more prone to injury while pressing.

Top Accessory Movements

So with the muscle groups needed identified heres three exercises for each:


  1. Close Grip Bench Press
  2. Dips.
  3. Tricep Pushdowns.

When leaning How to Increase Bench Press, tricep exercises should be performed with somewhat of an explosive nature. Slow movements = slow bench press.

Latissimus Dorsi

  1. Barbell Bent Over Row.
  2. Seated Row.
  3. Wide Grip High Row.

Hitting the lats with lower reps of 8 and under will help develop the strength needed to stabilise heavy pressing.


  1. Barbell Shoulder Press.
  2. Face Pulls.
  3. Barbell Front Raise.

Hitting the Deltoid on all heads will ensure maximum growth and stability in pressing movements.

Further Reading:

Once you start incorporating these movements into your training program you should notice some decent bench press gains!

Read our other two How to Increase Bench Press below!

Part One: "How to Increase Bench Press"

Part Two: "How to Increase Bench Press: Recovery"


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