Top 10 Accessory Lifts for Powerlifting

September 11, 2017

Why Accessory Lifts?

About a year ago I hit a 285 lb. bench press which was cool… back then. Still being there six months later was depressing. I thought I had it all figured out. I was bench pressing twice a week. I was effectively working my deltoids, they were growing. I was effectively working my triceps, and they too were growing. My bench felt great and it was smoother than ever. Yet, still no P.R.!

So what’s the deal?

Why wasn’t my bench going up? I felt as if my destiny was a mediocre bench press for eternity, like I pissed off the weightlifting gods. That was until I found out about Louie Simmons and his philosophy.

Simmons, a world renowned powerlifter and strength coach, has his athletes training in cycles using accessory lifts. And I don’t mean doing pec flys or cableTop 10 Accessory Lifts for Powerlifting. crossovers. I mean real hard core, proven to work, variations. Variations to the squat, deadlift, and bench press.

Using such variations means, if you’re benching twice a week, one day needs to be dedicated to said variation. Back then I was benching heavy on Monday, staying in the 4X6 reps. range. And on Thursday I was benching for hypertrophy. So what I decided was to throw out heavy bench press on Monday and start doing heavy bench variations instead.

The Result?

Magic, pure magic. I went from methodically working my way up to 285 lbs. for a single to doing 5X5 at 235 lbs. then smashing 285 afterwards. It was exactly what I needed.

Every variation has a benefit that the bench, squat, or deadlift doesn’t have to offer. Whether it’s overload, reducing the stretch reflex, or hitting new muscle groups, accessory lifts are incredibly important. So important that the only way to get a big total is through having big accessories. I had to find this out the hard way. Fortunately, you found “Top 10 Accessory Lifts for Powerlifting” and don’t have to!

Bench Press.

What I love the most about the bench press is it’s never ending supply of variations. Every heavy bench day is fun. I get to go in, pick a variation of bench pressing that I love, and kick some serious ass.

I can’t think of a variation that isn’t fun for me. I can’t think of any that don’t help increase my max. Which makes this really hard to narrow down. However, here’s my favorite four. The ones I believe are most beneficial for strength and size.

The Pin Press – The Pin Press is a flat bench variation that requires benching with in a squat rack. You lower the pins on both sides of the rack to just 2-6 inches away from your chest. When performing the exercise, you unrack the weight, lower the barbell to the pins, and pause for 1-3 seconds before finishing the repetition.

There are two benefits to this. First, over load work. By using the pins you decrease the range of motion. Since the range of motion is less than that of a regular bench you are able to use more weight than usual. By using more weight, you stress both your nervous system and your muscles greater. This has a direct carry over to regular flat bench.

Secondly, by pausing you negate the stretch reflex. The stretch reflex allows you to explode from the bottom when coming down. When you pause you give the stretch reflex time to dissipate. Over time this allows you to become far more explosive from the bottom to top of the repetition.

The Floor Press – The Floor Press is a flat bench variation that requires benching from laying on the floor.

Like The Pin Press, this allows for decreased range of motion. Decreased range of motion allows for over load work. Secondly, by laying on the floor you no longer have leg drive. With out legs added in to the mix the rep becomes a lot harder. All of the force from the rep must be generated from the chest, shoulders, and triceps.

The Paused Bench – The Paused Bench is a flat bench variation that requires pausing in the bottom position of the exercise.

Although pausing in the bottom position is required at all powerlifting meets, it’s important to do when in practice. Again, the benefits from pausing come from dissipating the stretch reflex allowing for more explosive reps.

The Incline Bench – The Incline Bench is bench press variation where the bench itself is inclined to about 45 degrees.

The Incline Bench is the god father of all benching variations. The benefits behind this one is simple but helpful. The Incline Bench trains different and specific parts of the muscles used during regular flat bench. The Incline Bench targets the upper chest and deltoids more effectively. This leads to greater growth all around in the bench pressing muscles. Also, by strengthening the deltoids more effectively you will see a direct carry over to flat bench.

Deadlift.

The deadlift is my favorite of the three. Nothing is more manly than reaching down and ripping 500 lbs. off the floor. I love finding new ways to pull as much weight as I possibly can. Here’s the top three for doing just that.

The Rack Pull – The Rack Pull is a deadlift variation that requires deadlifting with in a squat rack. You lower the pins on both sides of the rack to any where from mid shin to mid thigh. When performing the exercise, you deadlift as if you were deadlifting from normal height.

The added benefit from doing The Rack Pull is the same with any other that decreases range of motion. Over load. By pulling from higher than usual you are able to pull heavier weight. Again, this over load directly transfers to deadlifting from the floor.

A great method for implementing The Rack Pull; start with setting the pins to mid thigh in order to pull maximal weight, then every two weeks lower the pins down one setting until you reach the floor.

The Sumo Deadlift – The Sumo Deadlift is a deadlift that is executed using a wide or “sumo” stance.

The benefit of The Sumo Deadlift lies in the stance changing the muscles worked. If you are already a sumo deadlifter try using the conventional stance. By targeting different muscles with in the posterior chain (used in deadlifting) it over all becomes stronger. This improves your deadlift no matter which stance you use.

The Deficit Deadlift – The Deficit Deadlift is a deadlift variation that requires standing on a platform or a plate and lifting with the bar further down the shin than usual.

The Deficit Deadlift is The Rack Pulls nasty cousin. Instead of being able to overload and use more weight you’ll find yourself using less. The benefit of this exercise comes from a larger range of motion rather than less. By getting lower to the ground you’re in the bottom position longer, becoming more comfortable over time this will allow you to explode from the ground!

Squat.

Squatting is the most beneficial of the three for your body. With out this one you truly can’t have a well balanced or functional lower body. It is one of the competition lifts and its the only way to get massive wheels under a heavy torso. If you’ trying to increase your squat max the three below offer the most bang for a buck.

The Box Squat – The Box Squat is squatting variation that requires placing a box or chair at knee height behind you in the squat rack. When performing the exercise you squat down to the box and maintain proper squat form, pause for 1-3 seconds, and explode back up.

The benefits of The Box Squat is the same as any other that involves a decreased range of motion and a pause.

First, by having a decreased range of motion you can do over load work. Allowing for added stress to the nervous system and muscles creating a stronger regular squat. Second, the pause dissipates the stretch reflex allowing for a more explosive bottom position.

The Wide Squat – The Wide Squat is a squat variation that is executed using a wide or “sumo” stance.

The Wide Squat is the squat version of The Sumo Deadlift. They offer the same benefits but with in relation to different muscle groups and different lifts.

By changing the stance from the feet being relatively close to further apart you target different muscles with in the legs. By working with muscles that are lagging or aren’t usually used to full potential you strengthen more of your legs. Having a well developed lower body creates a well developed squat.

The Front Squat – The Front Squat is a squatting a variation that requires unracking the weight in the front position and resting it on your shoulders and clavicle then performing a squat. This position should be the same as a clean rack position.

The Front Squat is a whole other animal. This exercise is both uncomfortable and difficult, but a lot of fun! And it works. When front squatting your torso is at a more upright position. This leads to the shins and lower back being more vertical.

First, by having the shins in a more vertical position you activate more of your quadriceps than you usually would. Obviously having stronger quads means having a stronger squat.

Secondly, by having your spine in a more upright position requires more mid-line stabilization. Doing so leads to a more activated lower back, hips, and spinal erectors all of which are very important for squatting. Having the strongest possible hips and lower back leads to a very massive squat.