For bodybuilders, the bench press is often not the movement by which one measures how strong he is. Rather, it is the movement by which other bodybuilders realize how weak you are. While bodybuilders sport those bulging pectorals, rounded shoulders and sharp triceps, their pectoral mass is often much more impressive than their benching ability itself. After all, they train for increases in muscle mass, not strength.

Powerlifters are an entirely different breed. They train for performance. Their goal is not to look like they can bench 1000 pounds. Rather, many of them look like regular guys, and some of them could be perceived as “fat slobs” by the public in general. However, they are very strong human beings because they train for strength. When training for strength, it is common sense that lifters will train using the specific movement (either squat, deadlift, or bench press). However, they will also include other movements designed to help strengthen their stabilizer muscles and ensure there are no failure points during the completion of the movement. It is in training with these movements that weaknesses are eliminated and the powerlifter becomes stronger at his primary lift. Let’s examine some movements which help to strengthen the support muscles for the powerlifter for the very popular bench pressing movement. These assistance exercises should be performed by any powerlifter seeking to improve his bench pressing abilities.

To strengthen the chest:

Dumbbell bench presses are ideal for helping to develop balance, something that often disappears for powerlifters when the bar is loaded to capacity. Additionally, placing a block of wood on the chest and completing half-rep bench presses will allow the trainer to develop strength at the end of the movement, where lockout occurs. This is a common failure point for many benchers.

To strengthen the shoulders:
Military barbell presses and dumbbell front raises should be emphasized in order to improve balance and the ability to control the bar. The pectorals also connect to the shoulders in the front and so a great deal of work during a 405 pound bench press!

To strengthen the triceps:

Close-grip bench presses and heavy cable rope pressdowns will help the bodybuilder to better lock out at the top of the bench press movement. These movements should be completed one to two times per week.

To strengthen the back:

The back does play a key role in power and control during the bench pressing movement. Seated rows and front lat pulldowns will help to build the upper back, which is completely flexed during the pressing from the bottom of the bench press motion.

To strengthen the biceps:

Hammer and preacher curls will not only aid in pressing and controlling the barbell, but will also help the powerlifter to avoid injuries such as torn biceps that can occur when the biceps isn’t quite as strong as the bench press requires.

These movements should be mixed in throughout the week on the same days as the main movements affected by these body parts. In other words, the back and biceps movements should be completed on deadlift day, and the movements for the chest, shoulders and triceps should be used on bench press day.

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