Bench Press Assistance Exercises Videos

By Gary F. Zeolla

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 pounds/ reps.

2007 - 2009

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 Amazon .
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.
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.
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.
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.

2015 - 2017

When I started powerlifting again after a break of six years, I started lifting exclusively raw with wraps. Specifically on bench assistance work, I am wearing a Crain power belt and Genesis or Redline wrist wraps, plus Adidas AdiPower lifting shoes.

Close Grip Benches - 4/15/15, 140/2.
Dead Stop Benches - 4/22/15, 150/2.
Reverse Band Benches - 4/22/15, 200/1.
3 Sec Pause Benches - 6/7/15, 145/2.
Chain Benches - 6/7/15, 175/2.
Close Grip Benches - 6/14/15, 145/2.
Wide Grip Benches - 6/14/15, 145/2.
Dead Stop Benches - 9/3/15, 150/2.
Rack Benches - 9/3/15, 165/2.
Dumbbell Benches (alternate arms) - 9/10/15, 55s/4.
Wide Grip Benches - 12/9/15, 152/2.
3-Count Pause Benches - 12/17/15, 157/1.
Reverse Band Benches - 12/17/15, 180/2.
Reverse Band Benches - 1/31/16, 192/2.
Dead Stop Cambered Bar Benches - 3/16/16, 115/6, 120/4, 125/2.
Rack Benches (Lockouts) - 3/16/16, 157/4, 165/2.
Chain Benches - 3/23/16, 152/4, 160/2 (includes 40 pounds of chain weight)
Wide Grip Benches - 3/23/16, 140/4, 145/2.
Chain Benches - 8/27/17, 152/3

See also Bench Press Assistance Exercises.

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