Bench Press Assistance Exercises Videos

This page links to all videos for bench press assistance exercises available on Fitness for One and All. These videos show the proper form and set-up for these exercises. The videos were taken during various workouts by this writer.

The shorthand is date (month/day/year), followed by weight/ reps.

Reverse Band Benches - 5/18/07, 200/4. I took this video from a wide angle to show the set up for the bands. The light washed out some of the view, but it’s still not too bad of quality.
Dumbbell Benches - 5/28/07, 60s/4. This video demonstrates my “alternating arms” method of doing DB benches. These are great for forcing a long pause with the resting arm at the chest. This video also shows the use of “Power Hooks.” These are great for getting DBs into position. They are available from APT inc.
Incline DB Benches - 6/1/07, 52s/4. I know it looks like I was arching for these, but I really wasn’t trying to do so. I had a wrap on my knee as it was bothering me at this time.
Overhead Presses - 6/1/07, 95/4. Personally, I think overhead presses have some value for the powerlifter. They are definitely a great shoulder exercise.
Incline Benches - 6/11/07, 145/4. This was when I first decided to compete again with gear. So I didn't think it was necessary to pause my bench assistance work. But later, I would change my mind in this regard.
DB Overhead Presses - 6/11/07, 37s/4. In this video, you can really notice the problem with my right shoulder, that I messed up in a bicycle accident eight years ago. I was really struggling to lock out the weight.
Chain Benches - 7/6/07, 110/2, with 90 pounds of chains. The last set was supposed to be a triple, but I missed the last rep. But I missed it at the same place I usually miss my shirted benches, so the chain weight is probably right.
Chain Deload - 7/6/07. This video shows how chains "deload" if they are set-up properly.
DB Declines - 7/6/07, 60s/6. A great exercise, if being almost upside down doesn't give you a headache!
Decline Benches - 12/6/07, 175/4. I didn’t pause as much as I’d like on the first rep, but I did better on the rest of the reps. The last rep was a hard fought effort, but I got it.
Band Benches - 12/10/07, 115/4. Good form and sufficient pause on all reps.
Band Benches - 12/10/07, 120/3. Hard fought final rep.
Dips 1 - 2/6/08, 65/5. Dips are an "advanced" exercise. So beginners should not do them, and even experienced lifters must take much care in doing them. Use proper form and concentrate so as not to accidentally lose control. And if they bother your shoulders, stop them immediately.
Dips 2 - 2/6/08, 70/5. I took a couple of different angles of dips to show that when you do them, you need to actually “dip.” I say this as too often in gyms, I’ve seen guys barely bend their arms and call it a dip. OTOH, you don’t want to dip down too far as that puts too much strain on the shoulders. So I think it best if you come down until the upper arms are about parallel to the ground, as can be seen in the videos.
DB Declines - 5/25/08, 70s/4. I wanted to take another video of this exercise to show the use of the Power Hooks. I also took a Pic of Declines Set-up. Again, if you need a pair of Power Hooks, they are available at APT.
Rack Lockouts - 3/8/09, 170/5. These are to aid the top part of the lift.
Rack Lockouts 2 - 3/8/09, 180/3.
DB Flies - 5/11/09, 15s/12 (all reps not shown). I’m using very light weights on these due to my tender left pec. But the flies are working in helping to strengthen the area. It’s not bothering me much at all anymore. I took a video of these to show proper form. Namely, there should be a slight bend in the arms to take stress off of the elbows. But it is just that, a SLIGHT bend and that bend should be held throughout. Do not turn the exercise into faux DB benches as you often see in gyms.
Feet on Bench Benches 1 - 3/14/09, 160/5. This is a tough exercise as it takes all leg drive out of the bench. It also makes it impossible to arch. Just be careful you do not roll off of the bench!
Feet on Bench Benches 2 - 3/14/09, 170/2. I got buried on the third rep.

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