View Full Version : What are some of the best assistance excercises for the bench with a barbell only?

11-14-2012, 05:02 PM
I train at home and perform the bench as well as other exercises on a regular basis.

Now I'm not currently at a plateau on the bench, infact my strength on the movement and muscle size have both increased. This pleases me.

What I am here for is to discover more beneficial assistance excersises for the bench press, that I may make use of them at some point. At the moment the only bench assistance I've made use of are 45* inclines and am currently utilizing close grip bench press(shoulder with).

I've seen great results so far, but I'd love for some of the more knoledgable folks on here to share their experience and wisdom in terms of movements that can help my bench press.

Oh and don't worry. I train my biceps all day too. My favourite bicep excersise is the squat. You heard me right.


Brian Hopper
11-14-2012, 06:14 PM
With just a barbell and no dumbbells?

JM presses
Skull crushers
Close grip
Board press
Pin presses
Shoulder presses

11-14-2012, 06:32 PM
Illegal wides are nice too.

11-14-2012, 09:49 PM
Floor presses are good too.

Brian Hopper
11-14-2012, 10:13 PM
Illegal wides are nice too.

Floor presses are good too.


11-15-2012, 09:04 AM
Illegal wides are nice too.

Thanks for the replies guys.

Can anyone inform me of the benefits of illegal wide benching vs neutral, pinky ring grip? I've never even thought about the excercise before but it sounds like something that could help me out.

11-15-2012, 10:48 AM
overhead presses have done wonders for my bench, shoulders have to be strong to be able to bench big.

11-15-2012, 08:13 PM
Aside from what's already mentioned, I do barbell rows on ME and DE bench day. I consider this an accessory for bench.

11-16-2012, 06:00 AM
reverse grip bench