30 Seconds SummaryThree Accessories for a Better Bench
- Focus on balancing bench presses with pulling motions like pull-ups and rows to prevent imbalances.
- Successful bench press setup involves arching the back, pulling shoulders down and back, and focusing on scapular depression, retraction, and core tightness.
- Chest Supported Rear Delt Fly helps with scapular retraction, essential for a stable and efficient bench press.
- Dips, with a forward lean, mimic preferred bench press paths and aid in scapular depression while pushing to strengthen the chest further.
- Unilateral Dumbbell Bench Press enhances core stability and tightness, which is crucial for effective bench pressing.
- Using kettlebells and minibands with the bench press enhances stabilization and muscle engagement across various muscle groups.
- Integrate these exercises either post-main lifts, on separate accessory days, or as warm-ups to improve overall bench press performance and safety.
Biolayne
Peter Baker
