What Are the Best Accessory Lifts for a Bigger Bench Press

If you're searching for what are the best accessory lifts for a bigger bench press, you're probably frustrated. That 135, 185, or 225-pound bench press has become a wall you can't break through, no matter how many times you bench per week. The answer isn't more benching. The answer is targeting the weak links-your triceps, shoulders, and back-with the right exercises. With 2-3 specific accessory lifts, you can expect to add 10-20 pounds to your bench in the next 8 weeks.

Key Takeaways

• Your bench press stalls because of weak triceps and shoulders, not a weak chest. These muscles are your weak links.
• The best accessory lifts are compound movements like the Close-Grip Bench Press and Overhead Press, not endless tricep kickbacks.
• Program 2-3 accessory lifts per week, performing them for 3-4 sets of 8-12 reps after your main bench press work.
• A strong upper back, built with rows, creates a stable platform to press from, instantly making you stronger and safer.
• Expect to add 5-10% to your one-rep max in 8-12 weeks by consistently applying progressive overload to your accessories.
• Stop failing halfway up. That's a sign of weak triceps, which accessories are designed to fix.

Why Your Bench Press Is Stuck (It's Not Your Chest)

You've been stuck at the same weight for months. You add more sets, try to force reps, and maybe even deload, but nothing changes. It feels like you’ve hit a genetic limit. You haven't.

Your bench press isn't moving because you keep training your strength (your chest) while ignoring your weakness. The bench press is a full-body lift, but three specific points of failure are almost always caused by underdeveloped supporting muscles.

Think about where the bar stalls:

1. Failure Off the Chest: If you can't get the bar moving from the bottom, your anterior (front) deltoids and starting chest strength are the issue. You lack explosive power from a dead stop.
2. Failure at the Midpoint: This is the most common sticking point. If the bar gets a few inches off your chest and then dies, your triceps are the problem. They are responsible for extending the elbow and finishing the lift, and they've given out.
3. Failure at Lockout: If you get the bar almost all the way up but can't fully extend your elbows, that is 100% a tricep strength issue.

Simply benching more only strengthens your chest, which is likely already strong enough. It's like having a car with a powerful engine but bald tires. You just spin your wheels. To move forward, you need to fix the weak links. That's where accessory lifts come in.

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The 3 Muscle Groups That Actually Build Your Bench

Forget about fancy programs and complicated techniques for a minute. A bigger bench comes down to building three key muscle groups. Your entire accessory plan should revolve around making them brutally strong.

1. Triceps: The Lockout Powerhouse

Your triceps make up roughly two-thirds of your upper arm mass and are the primary movers for elbow extension. In the bench press, they take over from the chest to drive the bar through the midpoint and to lockout. If your triceps are weak, you will *always* fail halfway up. Strong triceps are non-negotiable for a big bench. They contribute over 50% of the force in the top half of the movement.

2. Shoulders (Anterior Deltoids): The Launchpad

Your anterior deltoids, or front shoulders, are critical for initiating the press. They help lift the bar off your chest and get the movement started. While the chest is the primary mover at the very bottom, strong shoulders provide the power and stability to transition into the middle part of the lift. Building strong, stable shoulders with overhead pressing directly translates to a more powerful start to your bench.

3. Upper Back (Lats and Rhomboids): The Stable Platform

This is the most overlooked component. Trying to bench press with a weak, un-engaged upper back is like trying to shoot a cannon from a canoe. It's unstable, inefficient, and dangerous. A thick, strong upper back creates a solid shelf for you to lie on. When you retract your scapula (pull your shoulder blades together), your lats and rhomboids create a tight, stable base. This shortens the range of motion slightly and gives your chest and arms a rock-solid platform to press from. More stability equals more power.

The Best Accessory Lifts for a Bigger Bench Press (The Tier List)

Not all accessories are created equal. Stop wasting time on low-impact isolation work like tricep kickbacks and cable crossovers. Focus your energy on heavy compound movements that have the highest carryover to your bench press. Here’s how to choose.

Tier 1: The Non-Negotiables (Choose 2)

These are the lifts that will give you 80% of your results. Do two of these every week, without fail.

• Close-Grip Bench Press (CGBP): The king of all bench accessories. It uses the exact same movement pattern as your regular bench but shifts the emphasis heavily onto the triceps and inner chest. How to do it: Grip the bar just inside shoulder-width (about 12-15 inches apart). Lower the bar to your mid-chest, keeping your elbows tucked in. Press up explosively. Program it: 3-4 sets of 6-10 reps.
• Overhead Press (OHP / Military Press): The single best lift for building raw shoulder and tricep strength. A strong OHP has a direct correlation with a strong bench. How to do it: Stand with a barbell in the front rack position. Brace your core and glutes. Press the bar straight overhead until your elbows are locked out. Program it: 4-5 sets of 5-8 reps. Go heavy.
• Dumbbell Bench Press: This exposes and corrects strength imbalances between your left and right side. It also forces you to stabilize the weight, recruiting more small muscles in your shoulders and back. How to do it: Use a full range of motion, getting a deep stretch at the bottom. Program it: 3-4 sets of 8-12 reps.

Tier 2: The High-Impact Add-ons (Choose 1)

Add one of these to supplement your Tier 1 lifts and target specific weaknesses.

• Weighted Dips: An incredible movement for overloading the chest and triceps. If you can do more than 15 bodyweight dips, you need to add weight with a dip belt. Program it: 3 sets to failure, or 3 sets of 6-10 reps if weighted.
• Pendlay Rows: The best lift for building the upper back shelf you need for stability. Unlike other rows, each rep starts from a dead stop on the floor, building explosive power. Program it: 4-5 sets of 8-10 reps.

Tier 3: The Finishers (Optional, for Volume)

Use these at the end of your workout to add volume without significant fatigue.

• Tricep Pushdowns: A great way to pump blood into the triceps and add volume after your heavy pressing is done. Focus on the squeeze. Program it: 3 sets of 12-15 reps.
• Face Pulls: This is your shoulder health insurance. It strengthens the rear delts and external rotators, balancing out all the pressing and preventing injury. Program it: 3 sets of 15-20 reps. Use light weight and perfect form.

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How to Program Your Accessory Lifts (The 8-Week Plan)

Knowing the lifts is half the battle. Integrating them into your routine correctly is what creates results. Here is a simple, effective plan.

Step 1: Choose Your Lifts

Don't overcomplicate it. Pick your exercises and stick with them for at least 8 weeks.

• From Tier 1: Choose TWO (e.g., Close-Grip Bench Press and Dumbbell Bench Press).
• From Tier 2: Choose ONE (e.g., Pendlay Rows).
• From Tier 3: Choose ONE for shoulder health (e.g., Face Pulls).

Your list for the next 8 weeks is: CGBP, DB Bench, Pendlay Rows, and Face Pulls.

Step 2: Schedule Your Lifts

You have two primary options. Both work.

Option A: On Your Bench Day (Recommended)

Perform your accessories *after* your main bench press sets are complete. Your nervous system is already primed for pressing, and your main lift gets your full energy.

• Monday (Bench Day):
• Bench Press: 3 sets of 5 reps
• Close-Grip Bench Press: 3 sets of 8 reps
• Pendlay Rows: 4 sets of 10 reps
• Face Pulls: 3 sets of 15 reps

Option B: On a Separate Upper Body Day

This is great if you have more time or find you're too fatigued after heavy benching.

• Monday (Heavy Bench Day):
• Bench Press: 3 sets of 5 reps
• Face Pulls: 3 sets of 15 reps
• Thursday (Accessory/Volume Day):
• Dumbbell Bench Press: 4 sets of 10 reps
• Close-Grip Bench Press: 3 sets of 8 reps
• Pendlay Rows: 4 sets of 10 reps

Step 3: Apply Progressive Overload

This is the most important step. You must get stronger at these lifts. If the weights and reps on your accessories aren't going up, your bench won't either.

Each week, aim to do one of the following:

• Add Reps: If you did 3 sets of 8 last week, try for 3 sets of 9 this week with the same weight.
• Add Weight: Once you can hit the top of your rep range (e.g., 10 reps for CGBP), add 5 pounds and drop back to the bottom of the rep range (e.g., 6-8 reps).

Track every set and every rep. Your goal is to beat your logbook from the previous week. That is how progress is made.

Frequently Asked Questions About Bench Press Accessories

How long until I see my bench go up?

You will feel stronger in 2-3 weeks, but you will see a measurable increase in your one-rep max after a consistent 8-12 week cycle. Expect a 5-10% jump if your nutrition and recovery are on point. For a 200 lb bencher, that's a 10-20 lb increase.

Should I do accessories before or after my main bench press?

Always perform your main, heavy compound lift first. In this case, that's the bench press. You want to be fresh and apply maximum force to the lift you care about most. Accessories are done afterward to address weaknesses and build muscle.

Can I just do more bench press instead of accessories?

No. Doing more of what you're already good at while ignoring your weaknesses is the definition of a plateau. If your triceps are the weak link, doing more bench press just lets your stronger chest and shoulders keep compensating until they can't anymore.

How much weight should I use for accessory lifts?

Use a weight that challenges you within the target rep range while maintaining perfect form. You should feel like you have 1-2 reps left in the tank at the end of each set. It should not be easy, but it should not be a one-rep max attempt.

Are push-ups a good accessory for bench press?

Yes, especially if you make them challenging. Weighted push-ups (with a plate on your back), deficit push-ups (hands on blocks), or incline push-ups are excellent for adding pressing volume and building endurance in the chest, shoulders, and triceps.