On chest day, many gym-goers aim to pile as much weight as possible onto the barbell to push their bench press max. This foundational strength-training exercise consistently ranks as one of your heaviest lifts. But building a powerful bench press is about more than just targeting your chest muscles—your shoulders, triceps, and even core all play critical roles in achieving max lifts. Knowing how these muscles contribute to a strong bench press and recognising which may hold you back can help you break through sticking points, says Men’s Health fitness director Ebenezer Samuel, C.S.C.S., and Advisory Board member David Otey, C.S.C.S.

“Foot contact, hand positioning, and five points of contact are crucial for bracing effectively on the bench,” Otey says. “These factors play a critical role, and incorporating certain exercises can help optimise your barbell performance.”

Mastering the king of chest exercises requires a full-body effort. That’s why incorporating accessory exercises can make all the difference in helping you strengthen your bench press form and maximise gains.

5 Exercises to Help Boost Your Bench Press

1. Half-Kneeling Overhead Press

3 to 4 sets of 8 to 10 reps

Shoulder pain or instability often deters people from bench pressing. The half-kneeling overhead press targets shoulder strength, which is essential for stable bench press form. This unilateral exercise encourages precise pressing and allows you to isolate each shoulder.

In the half-kneeling position, stabilise your pelvis, keep your ribcage down, and engage your abs—adding a core challenge to the movement. Keep your back straight and avoid arching, focusing on maintaining a vertical press.

2. Push-Up with Band Resistance

3 sets of 8 to 12 reps

If regular push-ups have become easy, adding resistance with a band can help take your strength to the next level. Resistance band push-ups work on acceleration and explosive power, which can translate into a more powerful bench press.

Keeping your core activated is essential—you’re transferring energy from the ground up for explosive power. Aim for controlled reps rather than burnout; these can be a great finisher on a bench press day or as part of an accessory routine.

3. JM Press

3 to 4 sets of 6 to 8 reps

If increasing your bench press load feels challenging, your triceps might be the weak link. The JM press—a combination of a close-grip bench press and a skull crusher—focuses on tricep strength and offers a unique pressing variation.

You can perform the JM press with either a barbell or dumbbells, though it may take practice to get comfortable with the setup. Key tips include:

•  Stack your elbows, shoulders, and wrists over your chest.
•  Hold the dumbbells toward your eyebrow area.
•  Keep shoulder tension to stabilise. From this setup, lower your elbows toward your ribs—avoid flaring—and control the weight as it descends toward your chin and collarbone.

4. Chest-Supported Incline Row

3 to 4 sets of 8 to 12 reps

Adding chest support to your rows lets you focus on your posterior chain. While this might not seem directly related to bench pressing, a stronger back provides the stability needed for a powerful press.

This exercise builds your lats, which help stabilise you on the bench, setting up an optimal position for pressing power. A solid chest-supported row also targets your traps, which contribute to a tighter bench setup. Over time, you’ll feel more confident in your posture and form for pressing exercises.

5. Floor Press

4 sets of 6 to 8 reps

Sometimes limiting your range of motion has benefits, and the floor press is a perfect example. This variation is safer on your shoulders, letting you lift heavier without the full range of motion.

The floor press targets your triceps, working especially well on the “lockout” portion of the bench press. A similar variation, the pin press, also allows you to load up and practice the shorter range, making it an ideal accessory after benching.

By adding these exercises to your routine, you’ll build strength in the areas needed to improve your bench press performance. Mix them into your workout and watch your gains increase with a more powerful, stable, and safe bench press.