Bench Press Accessories: The Best Exercises and Gear for a Bigger Bench

A bigger bench rarely comes from benching alone. The strongest pressers build their chest, shoulders, triceps and upper back with smart accessory work, and they use the right gear to train hard week after week. This guide covers both meanings of bench press accessories: the exercises that build your bench and the equipment that supports it.

Part 1: Accessory Exercises

Close Grip Bench Press

A narrower grip shifts more work to the triceps and helps lockout strength. Read close grip bench press.

Incline Bench Press

Builds the upper chest and front delts, which help off the chest. Read incline bench press.

Dumbbell Bench Press

Each arm works independently, improving balance and stability. Read dumbbell bench press.

Floor Press

Removes leg drive and shortens the range, great for lockout strength. Read floor press.

Dips

A classic triceps and chest builder. Read how to do dips.

Overhead Press

Strong shoulders support a strong bench. Read how to overhead press.

Rows

The upper back stabilizes the bar during the bench. Read how to do bent over rows and chest supported row.

Skull Crushers and Pushdowns

Direct triceps work for lockout. Read how to do skull crushers and tricep pushdown.

Face Pulls and Rear Delt Work

Balances pressing with upper back and rear shoulder work. Read how to do face pulls.

Part 2: Accessory Gear

Wrist Wraps

Keep the wrists stacked under heavy loads. Bay Gear Co. wrist wraps are 18" long with a thumb loop and hook-and-loop closure, made from a polyester cotton blend, at $28.99. Read wrist wraps for bench press.

Elbow Sleeves

Warmth and compression for heavy pressing and triceps work. Elbow sleeves are 7mm neoprene at $49.99 a pair. Read best elbow sleeves for bench press.

Elbow Wraps

For overload bench work. Elbow wraps are 60" long. Read elbow wraps for powerlifting.

A Belt

Some lifters wear a belt on bench to keep the torso tight. The lever belt is 10mm thick and 4.25" wide at $129.99; the quick locking belt is $34.99.

Liquid Chalk

Chalk on the hands helps grip, and some lifters chalk the upper back to stay planted on the bench. Liquid chalk is less messy than loose chalk. (Liquid chalk is not returnable.)

Lifting Straps for Back Work

Heavy rows support the bench, and lifting straps, 24" at $19.99, help grip on those rows.

A Bench-Focused Training Week

• Day 1, heavy bench: bench 5x3, close grip bench 3x6, rows 4x8, pushdowns 3x12.
• Day 2, lower body.
• Day 3, volume bench: bench 4x8, incline dumbbell press 3x10, dips 3x10, face pulls 3x15.
• Day 4, lower body.
• Day 5, shoulders and arms: overhead press 4x6, floor press 3x5, skull crushers 3x10.

How to Choose Accessories

Pick accessories that target your weak point:

• Weak off the chest: pause bench, incline press, dumbbell press.
• Weak at lockout: close grip bench, floor press, triceps work.
• Unstable bar path: rows, face pulls and dumbbell work.

Read how to increase bench press and bench press form.

Gear Bundles for Bench Day

The wrist wraps and wrist straps bundle covers pressing and rowing. Browse the bundles collection for more.

Common Accessory Mistakes

• Doing too many chest exercises and too little back work.
• Skipping triceps.
• Using accessories that do not target your weak point.
• Not tracking progress on accessories.

Rest and Recovery

Accessory work adds up. Plan deload weeks to recover. Read deload week.

Setup Gear Most Lifters Overlook

Beyond wraps and sleeves, small details make a big difference on bench day. Flat-soled shoes help you drive your feet into the floor, a towel keeps a sweaty bench from sliding, and a consistent grip mark on the bar helps you set up the same way every time. These cost little or nothing and pair well with the gear above.

Programming Accessories Across a Training Block

Accessories work best when they progress like your main lift. For the first few weeks of a block, use moderate weights and higher reps, such as sets of 10 to 12 on dumbbell press and dips. As the block moves on, reduce reps and add weight, so close grip bench and floor press move into the 5 to 8 range. In the final weeks before a test or meet, cut accessory volume so your main bench is fresh. Keep a log for every accessory, not just the bench, so you can see which ones actually move your numbers.

Accessories for Beginners vs Advanced Lifters

Beginners usually get stronger just by benching regularly with good form, so two simple accessories like dumbbell press and rows are plenty. Intermediate and advanced lifters benefit more from targeted work, such as floor press for lockout or pause bench for strength off the chest. If you are new, focus on consistency first and add specialty variations as progress slows. Gear follows the same logic: wrist wraps are useful early, while elbow wraps are an advanced tool for overload work.

Shipping and Returns

Bay Gear Co. includes free shipping on orders over $49 and a 30-day return policy.

FAQ

What are the best bench press accessory exercises?

Close grip bench, incline press, dumbbell press, floor press, dips, rows and triceps work.

What gear helps the bench press?

Wrist wraps, elbow sleeves and chalk are the most common.

How many accessories should I do?

Usually two to four per bench session.

Do rows help bench?

Yes. A strong upper back stabilizes the bar.