In the next phase of our accessory and supplemental exercise series I will dive into accessory exercises for each movement and what muscle groups are responsible for each of the fundamental movement patterns. In terms of your programming, you will now be learning about the next piece following our fundamental movement and the supplemental exercise you have just completed.
Main Areas Involved In The Bench Press
Aside from the chest, there three areas that play a pivotal role in the bench press and your ability to target these areas effectively can help you build your bench and all pushing movements. Essentially, you should target your triceps (main muscle used during the latter 1/3 of the range of motion in a bench press), upper back (crucial for stabilizing and drive off the bench during a press) and shoulders. The following are some of my favorite exercises to build each of these areas.
Always remember that our goal with accessory exercises is to build muscle mass that will directly translate into building strength with our main movement patterns. The bigger a muscle is the more potential it has to be strong!
Gerry DeFilippo: ISSA CPT- CPPS, AAPS. Founder/Owner: Challenger Strength.