Bench Assistance Day Exercises Videos

By Gary F. Zeolla

This page links to all videos for bench assistance day exercises available on Fitness for One and All. For BA day, I do "non-flat" bench assistance exercises, meaning declines, inclines, dips, and overhead presses. 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

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.
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.
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 from Amazon .
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.

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 Nike sneakers.

DB Declines - 4/12/15 - 65s/4. This is the first workout video I took using my Samsung Galaxy S5 smart phone. It came out okay, so I will probably take more videos.
BB Presses - 4/12/15, 80/4.
BB Incline Benches - 4/19/15, 135/2.
Dips - 4/19/15, 35/4.
DB Inclines - 6/3/15, 37s/4.
Dips - 6/3/15, 30/4.
BB Decline Benches - 6/10/15, 155/2.
DB Presses - 6/10/15, 27.5s/4.
DB Incline Benches - 6/17/15, 42s/4.
Dips - 6/17/15, 35/4.
BB Incline Benches - 8/31/15, 130/2.
Dips - 8/31/15, 50/2.
DB Decline Benches (arms together) - 9/7/15, 65s/4.
Barbell Presses - 9/7/15, 85/2.
DB Declines - 10/7/15, 70s/3.
Presses and Pull-ups - 10/7/15, 87/4, 7.5/4.
Dumbbell Incline Benches - 11/29/15, 47s/4.
Dips with Rings - 11/29/15, bwt./8.
BB Decline Benches and DB Presses - 12/9/15, 170/2, 30s/4.
BB Incline Benches - 3/13/16, 125/4, 130/2.
Gymnastic Rings Dips - 3/13/16, 2.5/5, 5.0/3.
Dumbbell Decline Benches - 3/20/16, 57s/5, 60s/3.
Barbell Presses - 3/20/16, 75/4, 80/2.
3-Count Pause Decline Benches - 6/12/16, 147/4, 155/2.
Close Grip BB Incline Benches - 6/12/16, 120/4, 125/2.
Wide Grip Seated Presses - 8/23/17, 85/4^.

See also Bench Press Assistance Exercises.

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