MTI Biotech

Q&A: Bench Press Accessory Work | Brad Gillingham

Question: "What’s some good assistance work to help with my bench press?"

I generally train a heavy bench press day and a speed day. My heavy training day includes either a 5x5 or 5x3  rep scheme, and my speed training day is 8x3 at 60% of my 1RM.  These workouts are followed by some kind of triceps exercise.  I like to do a lot of shoulder work.  At different times this may vary from standing military press, strict behind the neck press, and single arm dumbbell press. I also feel that any exercise to work the upper back and traps can help to get a stagnant bench press going.  These may include upright rows, seated rows, lat pull downs, and shrugs.

-Brad Gillingham

Posted on October 26, 2015


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