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.
With just a barbell and no dumbbells?
Illegal wides are nice too.
Best Lifts unequipped
Best lifts Equipped
Thankfully Representing AtLarge Nutrition and EliteFTS
Floor presses are good too.
overhead presses have done wonders for my bench, shoulders have to be strong to be able to bench big.
Bench Raw 560 Equipped 725 single ply
Aside from what's already mentioned, I do barbell rows on ME and DE bench day. I consider this an accessory for bench.
reverse grip bench