The Best Accessory Exercises for a Stronger Bench, Squat, and Deadlift
If you want to build strength in the big three lifts you need more than just heavy singles and max effort attempts. While the main lifts should be the foundation of your training, strategic accessory work can help target weaknesses, build muscle, and improve technique.
At Iron and Mettle, we structure our programming to ensure that each lift is supported by movements that reinforce strength and stability. If you're looking to level up your bench, squat, and deadlift, here are the best accessory exercises to incorporate into your training.
Building a Stronger Bench Press
A powerful bench press requires more than just chest strength. The shoulders, triceps, and upper back all play critical roles in pressing heavier weight. Here are three key accessory movements to help drive up your bench press numbers:
1. Floor Press
The floor press is an excellent way to develop tricep strength and reinforce proper pressing mechanics. By eliminating the leg drive and reducing the range of motion, this movement forces you to rely solely on your upper body to move the weight. It’s particularly effective for improving lockout strength, a common sticking point in the bench press.
How to do it:
Lie on the floor with a barbell or dumbbells.
Lower the weight until your elbows touch the ground.
Press back up to the starting position, keeping tension in the triceps.
2. Tricep Pressdowns
Strong triceps are essential for locking out heavy bench presses. Tricep pressdowns isolate this muscle group, helping to build endurance and power without excessive strain on the shoulders.
How to do it:
Attach a rope or straight bar to a cable machine.
Keep your elbows tucked and extend your arms downward until they are fully straight.
Control the movement as you return to the starting position.
3. Lat Pulldowns
A strong upper back provides the stability needed to maintain tightness during the bench press. Lat pulldowns help reinforce scapular control and create a solid foundation for pressing movements.
How to do it:
Sit at a lat pulldown station and grip the bar slightly wider than shoulder-width.
Pull the bar down toward your chest, focusing on engaging your lats.
Slowly return to the starting position with control.
Building a Stronger Squat
The squat is a full-body movement that demands strength, mobility, and stability. To increase your squat, you need to develop strong quads, hamstrings, and core stability. Here are three essential accessory movements to add to your routine:
1. Bulgarian Split Squats
Bulgarian split squats are a unilateral movement that helps correct imbalances and build strength in the quads, glutes, and hamstrings. They also improve balance and stability, which translates directly to a stronger squat.
How to do it:
Place one foot behind you on a bench while holding dumbbells.
Lower yourself into a lunge until your back knee nearly touches the ground.
Push back up to the starting position, focusing on using your front leg.
2. Lunges
Lunges help develop lower-body strength and stability while also improving mobility. They engage the quads, hamstrings, and glutes, making them an excellent complement to heavy squats.
How to do it:
Step forward into a lunge, keeping your chest up and core engaged.
Lower until your back knee is just above the ground.
Push through your front foot to return to the starting position.
3. Front Squats
Front squats emphasize quad strength and core stability, both of which are crucial for improving your squat. They also encourage a more upright torso position, reducing stress on the lower back.
How to do it:
Hold a barbell in the front rack position, resting it across your shoulders.
Squat down while keeping your elbows up and chest lifted.
Drive back up to the starting position, maintaining core tension.
Building a Stronger Deadlift
A bigger deadlift isn’t just about pulling heavier weights… it’s about strengthening the posterior chain and improving technique. Here are three accessory exercises that will help take your deadlift to the next level:
1. Romanian Deadlifts (RDLs)
RDLs target the hamstrings and glutes, which are essential for a powerful deadlift. They also help reinforce hip hinge mechanics, improving overall pulling efficiency.
How to do it:
Hold a barbell or dumbbells with a slight bend in your knees.
Hinge at the hips, lowering the weight while keeping your back straight.
Engage your hamstrings and glutes to return to the starting position.
2. Stiff-Legged Deadlifts
This variation places even more emphasis on the hamstrings by minimizing knee bend. It’s excellent for strengthening the posterior chain and improving flexibility.
How to do it:
Stand with a barbell and keep your knees slightly bent.
Hinge at the hips and lower the bar while keeping your back straight.
Pull the bar back up using your hamstrings and glutes.
3. Good Mornings
Good mornings build strength in the lower back, glutes, and hamstrings which are critical muscles for maintaining a strong deadlift position. They also help improve spinal stability under load.
How to do it:
Place a barbell across your upper back.
Hinge at the hips, lowering your torso while keeping your back flat.
Engage your glutes and hamstrings to return to the starting position.
How to Incorporate Accessory Work into Your Program
Accessory movements should complement your main lifts, not replace them. Here are a few key principles to keep in mind:
Train your weaknesses: Choose accessory exercises based on your sticking points. If you struggle with locking out your bench press, prioritize tricep pressdowns and floor presses.
Control volume and intensity: You don’t need to max out on accessory lifts. Use moderate weight with good form to build strength without excessive fatigue.
Cycle exercises: Rotate accessory movements every few weeks to prevent plateaus and keep training engaging.
At Iron and Mettle, we take the guesswork out of programming. Our structured approach ensures you’re not just lifting heavy but lifting smart. By incorporating the right accessory exercises, you’ll build a stronger bench, squat, and deadlift all while staying injury-free and progressing consistently.
If you’re ready to take your training to the next level, come train with us. We’ll help you refine your technique, get stronger, and hit your goals with confidence.