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Strengthen Your Bench Press


In the first episode of part 3 of our Arise Physical Therapy Bench Press Series, Kelsey provides us with 3 bench accessory exercises. Relying solely on the bench press can lead to imbalances, weaknesses, and even injuries. This is where bench accessory exercises come in. In this blog, we will explore the benefits of bench accessory exercises and why they should be an integral part of your workout routine.


Target Specific Muscle Groups

While the bench press is a great exercise for building overall upper body strength, it primarily targets the chest, shoulders, and triceps. Bench accessory exercises, on the other hand, can target specific muscle groups that may be lagging or need more attention. For example, incline bench press can target the upper chest, dumbbell flyes can isolate the pecs, and close-grip bench press can emphasize the triceps.


Improve Weak Points

Everyone has weak points in their bench press, whether it's the lockout, the bottom of the lift, or the mid-range. Bench accessory exercises can help to strengthen these weak points and improve your overall bench press performance. For example, board presses can help with the lockout, pause bench press can strengthen the bottom of the lift, and pin presses can target the mid-range.


Reduce Injury Risk

Overreliance on the bench press can lead to imbalances and overuse injuries, such as shoulder impingement and rotator cuff strains. Incorporating bench accessory exercises into your routine can help to reduce the risk of these injuries by strengthening the supporting muscles and improving overall shoulder stability. Exercises such as face pulls and band pull-aparts can help to strengthen the upper back and rear delts, which can improve shoulder health and reduce the risk of injury.


Provide Variety

Doing the same exercise over and over can become monotonous and lead to boredom. Incorporating bench accessory exercises into your routine can provide variety and keep your workouts fresh and interesting. This can help to keep you motivated and engaged in your training, which can lead to better results over time.


Increase Muscle Mass

In addition to improving strength, bench accessory exercises can also help to increase muscle mass. By targeting specific muscle groups and using a variety of exercises, you can stimulate muscle growth and improve overall aesthetics. This can lead to a more balanced and proportionate physique, as well as improved performance in other exercises.


Bench accessory exercises are a valuable addition to any strength training routine. They provide a variety of benefits, including targeting specific muscle groups, improving weak points, reducing injury risk, providing variety, and increasing muscle mass. By incorporating these exercises into your routine, you can improve your overall bench press performance and build a stronger, more balanced physique.


Watch the video below where Kelsey demonstrates 3 key bench accessory exercises to help you strengthen your bench.



Do you feel pain and discomfort after you bench? Then come down and see us in the clinic. You can CLICK HERE to book an evaluation with us. Or, for some short instructional videos, follow our Instagram page byCLICKING HERE

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