Best assistance exercises to increase your bench press

[MrCranberry777]

what worked for me was using heavy log chains-with the tension in the chains set to place most resistence at the bottom position.the chains weigh 57.8lbs each and 5/8 in dia.also,i use the power rack and set the pins right above the chest.i use my apollons axle[2inch in dia.]press the rep,hold for 2,lower to the pins,hold for 3,then press.5x5.1-3 reps are tremendous for building pure strength and we know you cant get bigger until you get stronger!good luck.

[cthompson5959]

The reason for the low reps is warming up and feling the tension on the press.

[cthompson5959]

The rubber bands are great.. Say ur a good becher start off with 135 w/ bands for 5 then go up to 185 for 3 then with no bands try 225 for max reps and the difference of how 225 feels is very light feeling and easier to do..i dont have a percentage chart to why i use certain amounts of weight but i do what works the best for me so if u try bands you might do more or less but heavier weight will be easier lifting if bands are properly used.. This guy being interviewed is a real knowledgible guy.

[putonmuscle]

One arm push ups are great if you do them right. I say this because they make a bodyweight exercise more difficult and they help your shoulders.

As with any exercise you have to do them right to be good. Be sure to tuck your elbows. If you allow them to flair out to the side then you can run into problems. If you are not strong enough to keep them tight, do your push ups off a power rack to make it easier.

[dddsucks]

Do pushups help also?

[putonmuscle]

Push-ups are great. I think that they are an exercise that belongs in every program. Depending on your strength level will dictate what type of push-up will be best for you. A one arm push-up is great for building strength, you can also try close grip and med ball push ups to help build up the triceps. An explosive or dynamic effort push up is a great exercise choices well.

[AliveDog]

@putonmuscle how are 1 arm pushups beneficial? they are awful for shoulders

[ragnarokable45]

@AliveDog kinda but its like saying squats are bad for the knees, but you still do it.