3 Acessories to Boost Your Bench Press Strength
A strong bench press isn’t just about pressing heavy weight, it’s about building a well rounded foundation of muscle, technique, and stability. As a coach, I like incorporating specific accessory movements into my programs to help lifters target weak points and develop the necessary strength to push past plateaus. Here are three of my favorite accessories for increasing bench press performance and why they’re so effective.
Incline Dumbbell Press
The incline dumbbell press is a fantastic movement for building upper chest strength, shoulder stability, and tricep endurance. Unlike the flat bench press, the incline position places more emphasis on the clavicular portion of the pecs, which I’ve found can be a weak point for many lifters. Using dumbbells also allows for a greater range of motion and helps improve muscular imbalances. By strengthening these muscles, lifters can improve their starting position and overall pressing power.
Why I Like It:
• Strengthens the upper chest for a more powerful press
• Enhances shoulder stability and mobility
• Increases range of motion for better lockout strength
Close Grip Bench Press
The close grip bench press is a staple for tricep development, making it one of the most direct ways to improve bench press lockout strength. By bringing the hands closer together (roughly shoulder width), the triceps take on more of the workload, reinforcing the pressing mechanics needed to finish heavy lifts. This movement also helps lifters stay tight and controlled throughout the press, reducing excessive strain on the shoulders.
Why I Like It:
• Targets the triceps for a stronger lockout
• Reinforces proper pressing mechanics
• Helps lifters maintain tightness and control
Smith Machine JM Press
A hybrid between a close grip bench press and a skull crusher, the JM press is one of the best movements for building massive tricep strength and after seeing so much success with it in my own training, this was a no brainer to include into my lifter’s programs. Being that it can be a somewhat awkward movement to learn, when done on the Smith machine, lifters can better isolate the triceps without worrying about stabilization, allowing them to focus entirely on pushing heavier loads. This variation is particularly useful for lifters who struggle with elbow pain since it minimizes unnecessary strain while still providing a high level of muscle activation.
Why I Like It:
• Maximizes triceps activation for bench press carryover
• Provides stability, allowing for heavier overload
• Reduces elbow strain compared to traditional skull crushers
How to Incorporate These Accessories
I like to program these movements 1-2 times per week, depending on the lifter’s needs and training volume. Rotating between these variations ensures well rounded development and prevents stagnation. By incorporating incline dumbbell presses, close grip bench presses, and smith machine JM presses into your routine, you’ll build the strength and stability needed to increase your bench press efficiently.
Give these movements a try and let me know how they work for you!
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