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Bench Press Assistance
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
The shorthand is date
(month/day/year), followed by weight/ reps.
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
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.
Presses - 6/1/07, 95/4. Personally, I think overhead presses have some
value for the powerlifter. They are definitely a great shoulder exercise.
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.
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
eight years ago. I was really struggling to lock out the weight.
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
Deload - 7/6/07. This video shows how chains "deload" if they are
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.
Benches - 12/10/07, 115/4. Good form and sufficient pause on all reps.
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
- 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.
Bench Press Assistance Exercises.
Weightlifting Exercises Videos
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