Understanding the Tier System for Bench Press Training

Before diving into individual exercises, understanding the ranking criteria matters. S-tier represents exercises that deliver guaranteed improvements to your bench press when programmed intelligently. These movements either directly build pressing strength or address universal weak points that limit nearly every lifter. A-tier exercises provide excellent carryover for most lifters but may have limitations based on individual factors like arm length, shoulder mobility, or training history.

B-tier movements represent solid accessory work that belongs in most bench press programs but can be substituted based on personal response and equipment availability. C-tier exercises might help in specific contexts but generally offer better alternatives. D-tier represents movements with minimal carryover to bench press strength, though some may serve other training purposes like injury prevention or general fitness.

The bench press demands a complex interplay of chest strength, shoulder stability, tricep power, upper back development, and technical proficiency. Unlike the squat or deadlift where leg drive and posterior chain dominance rule, the bench press requires balanced development across multiple muscle groups working in precise coordination. This complexity means exercise selection matters tremendously for addressing individual weak points.

S-Tier: The Essential Bench Press Builders

The Bench Press Itself

Specificity reigns supreme in strength training. Nothing improves your bench press like actually bench pressing. Competition-style barbell bench press with proper technique, appropriate programming, and progressive overload forms the foundation of any serious pressing program. You cannot substitute your way to a bigger bench press without actually performing the movement under meaningful loads with regularity.

Cambered Bar Bench Press

The cambered bar bench press sits at the top of the accessory exercise hierarchy for good reason. The cambered bar’s design creates additional range of motion at the bottom of the press, forcing your chest to work through a deeper stretch position than standard barbell benching allows. This increased range of motion builds tremendous strength off the chest, which translates directly to improved competition bench press performance.

The key advantage lies in the overload principle. When you can handle the extended range of motion with the cambered bar, returning to a standard barbell feels easier because you’ve built strength through a more demanding movement pattern. Your chest, shoulders, and stabilizers all adapt to the increased demands, creating a stronger foundation for your regular bench press.

The main limitation comes down to shoulder mobility and health. The deep stretch position created by the camber can place significant stress on the shoulder capsule and anterior shoulder structures. Lifters with shoulder issues, limited mobility, or previous injuries should approach this movement cautiously. Additionally, cambered bars remain relatively uncommon outside dedicated powerlifting gyms, making accessibility the other major barrier.

Buffalo Bar Bench Press

The buffalo bar offers similar benefits to the cambered bar with a slightly different feel. The bar’s gentle curve creates about an inch of additional range of motion compared to a straight barbell. This extra range of motion teaches tightness at the bottom position and builds strength through a fuller range of motion without the extreme stretch of a full cambered bar.

Many lifters find the buffalo bar more shoulder-friendly than the cambered bar while still providing enhanced range of motion benefits. The curved design also naturally positions your hands in a slightly more comfortable pressing position for some lifters, potentially reducing elbow and shoulder stress while maintaining excellent training stimulus.

The buffalo bar’s primary advantage over the cambered bar comes from its wider availability and more moderate demands. You get significant carryover without requiring quite as much shoulder mobility or risking the extreme ranges of motion that might aggravate existing issues. Programming buffalo bar bench press as a primary supplemental movement delivers consistent strength gains for most lifters.

Close Grip Bench Press

Close grip bench press ranks among the most effective bench press accessories when executed properly. By bringing your grip width in (though still wider than many people assume—typically shoulder width or slightly inside), you shift emphasis toward the triceps and reduce pec involvement relative to a competition grip. This movement directly addresses tricep strength, which frequently limits lockout strength in the bench press.

The key consideration with close grip benching involves execution quality. Some lifters, particularly those with poor shoulder positioning or excessive flaring, don’t receive optimal carryover from close grip work. When performed with proper technique—maintaining good shoulder position, controlling elbow flare, and pushing with the triceps—this movement delivers exceptional results. When done poorly, it simply becomes a lighter version of regular benching without specific benefits.

Individual response to close grip bench press varies more than cambered or buffalo bar variations. Some lifters see dramatic improvements in their main bench press after focused close grip training, while others find minimal carryover. Despite this variability, the movement deserves S-tier placement because when it works, it works extremely well, and most lifters do respond positively with proper programming.

Floor Press

Floor press eliminates leg drive and limits range of motion, creating a movement that specifically targets the mid-range and lockout portion of the bench press. By pressing from the floor, you remove the bottom stretch position and force your triceps, shoulders, and chest to handle the load through the sticking point and lockout that limits many lifters’ maximum attempts.

This partial range of motion allows for heavier loading than full range bench press, creating a significant overload effect. The floor press also teaches proper shoulder positioning and forces you to develop strength without momentum or stretch reflex assistance from the bottom position. Many lifters find their lockout strength improves dramatically after consistent floor press training.

The main limitation comes from arm length. Longer-armed lifters get less range of motion when pressing from the floor, potentially reducing the movement’s effectiveness compared to shorter-armed pressmen. Despite this consideration, floor press remains one of the most reliable bench press accessories across different body types and training levels.

Larsen Press

Named after powerlifter Bily Larsen, the Larsen press involves bench pressing with your feet elevated off the ground, eliminating leg drive entirely. This variation forces your upper body to generate all pressing force while maintaining stability without the assistance of a planted foot position. The resulting instability and reduced force production capability creates unique training adaptations.

The Larsen press teaches exceptional upper body tightness and core stability during the press. Without leg drive compensating for weaknesses in upper body positioning, you must maintain perfect technique throughout the lift. This enforced technical precision carries over beautifully to competition benching where leg drive should supplement, not replace, proper upper body mechanics.

Programming Larsen press as a supplemental movement helps lifters who over-rely on leg drive or struggle with upper body stability. The movement also works well for lifters dealing with lower body injuries who need to maintain pressing strength without putting weight through their legs. While not quite as universally applicable as cambered bar or floor press variations, Larsen press deserves S-tier status for its unique ability to develop pressing-specific stability and tightness.

Swiss Bar Floor Press

Combining the neutral grip benefits of a Swiss bar with the lockout focus of floor pressing creates an exceptionally effective bench press accessory. The neutral hand position typically feels more comfortable on the shoulders and elbows compared to a pronated grip, allowing for heavier training with reduced joint stress. The floor press component emphasizes lockout and tricep strength just like regular floor pressing.

This combination makes Swiss bar floor press particularly valuable for athletes or lifters dealing with shoulder issues that make regular barbell benching uncomfortable. You can train pressing strength intensely without aggravating existing problems. The movement also programs beautifully for general strength development outside of competitive powerlifting.

A-Tier: Elite Accessory Movements

Flat Dumbbell Bench Press

Dumbbell bench pressing allows for greater range of motion than barbell work, with each arm moving independently through space. This increased range of motion, particularly at the bottom of the press, creates a significant growth stimulus for the pecs while also demanding improved stability from your shoulders and core. The unilateral nature prevents your stronger side from compensating for weaknesses.

The main advantage over barbell pressing lies in the increased range of motion and reduced shoulder stress for many lifters. Dumbbells allow your hands to move in the most natural path for your individual shoulder anatomy rather than forcing them along the fixed path of a barbell. This often translates to healthier shoulders and better muscle development over time.

Programming flat dumbbell work as a primary accessory after main bench press work helps build pressing muscles without the technical specificity demands of barbell benching. You can push closer to failure more safely, accumulate significant training volume, and develop the chest through greater ranges of motion than barbell pressing typically allows.

Incline Dumbbell Bench Press

Incline dumbbell pressing shifts emphasis toward the upper chest and front deltoids compared to flat pressing. While less specific to the bench press than flat variations, incline work addresses shoulder development that contributes to pressing strength and helps balance overall upper body development. The dumbbell implementation allows for better range of motion and shoulder positioning than barbell incline work.

Many lifters need additional shoulder development to support heavier bench pressing. The incline dumbbell press delivers this stimulus while still providing enough chest involvement to feel relevant to bench press training. The movement also helps lifters who struggle with shoulder stability during standard bench pressing by strengthening the shoulders through advantageous angles.

Dips

Bodyweight dips represent one of the most effective bench press accessories available, requiring nothing but parallel bars or dip station handles. Dips hammer the chest, front delts, and triceps—exactly the musculature that drives bench press performance. The fixed movement path and bodyweight loading create a unique training stimulus that complements barbell benching beautifully.

The caveat with dips involves shoulder health. The bottom position of a dip places significant stress on the anterior shoulder capsule. Lifters with existing shoulder issues, limited mobility, or poor shoulder positioning may find dips aggravate problems. For those who can perform them comfortably, dips deserve programming priority over many other pressing accessories.

Overhead Tricep Extensions with EZ Bar

Direct tricep work becomes essential when lockout strength limits your bench press. Overhead tricep extensions with an EZ bar place the triceps under stretch while requiring them to work through their full range of motion. This creates significant hypertrophy stimulus and builds the lockout strength needed for bigger benches.

The limitations come from mobility requirements and elbow stress. Many lifters lack the shoulder and thoracic mobility to perform overhead tricep work safely. Even with adequate mobility, the position can stress the elbow joint substantially. Despite these concerns, when programmed appropriately for lifters who tolerate the movement well, overhead tricep extensions deliver excellent results.

Weighted Push-Ups

Push-ups might seem too basic for serious strength training, but loaded push-ups with chains, bands, or a weighted vest provide significant bench press carryover. The movement pattern closely mimics benching while requiring enhanced core stability and scapular control. Push-ups also allow for extremely high rep training that builds work capacity and muscle endurance.

Weighted push-ups work particularly well as a finishing movement or for accumulating additional pressing volume without the technical demands and fatigue of barbell work. The stability requirements help shore up weaknesses in shoulder and core positioning that might limit bench press performance.

B-Tier: Solid Supporting Exercises

The B-tier category contains exercises that definitely contribute to bench press development but can be substituted based on individual response and equipment availability. These movements build the supporting musculature around the bench press without directly training the pressing pattern itself. Smart programming includes several B-tier exercises to create a balanced, complete approach to bench press training.

Pec Deck Machine

Machine chest flies, particularly on a pec deck, provide isolated pec work with constant tension throughout the range of motion. Unlike dumbbell flies where tension drops at the top due to gravity, the machine maintains resistance through the full contraction. This creates an excellent hypertrophy stimulus for the pecs without the stabilization demands of free weight work.

The pec deck belongs in most bench press programs as a way to accumulate additional chest volume without the fatigue and technical demands of more compound movements. You can safely push close to failure, feeling the peak contraction that free weight exercises often lack. While less specific than pressing movements, pec development from machine work absolutely contributes to a bigger bench press.

Seal Row

Upper back development plays a crucial but often underappreciated role in bench press strength. A strong, developed upper back provides the platform you press from, stabilizes the bar path, and allows for optimal force transfer. Seal rows eliminate momentum and lower back involvement, forcing strict rowing form that maximally develops the lats, rhomboids, and mid-back musculature.

Seal rows rank among the best rowing variations for bench press purposes because the chest-supported position removes variables that might compromise form. You can focus entirely on contracting the upper back muscles without worrying about maintaining a hip hinge or managing lower back fatigue. Programming seal rows consistently builds the back strength that supports heavier benching.

Chest-Supported Row Machine

Machine chest-supported rows provide similar benefits to seal rows with the added convenience of readily available equipment. While the movement path isn’t quite as ideal as a properly executed seal row, the machine version still delivers excellent upper back development with minimal technical demands. Most commercial gyms have some version of a chest-supported row machine, making this a practical option for building pressing-supportive back strength.

Tripod Dumbbell Row

Heavy dumbbell rows performed in a tripod stance (one hand and both feet forming three points of contact) allow for substantial loading and powerful rowing contractions. This variation develops overall back thickness and strength while allowing each side to work independently. The heavy loading potential makes tripod rows particularly effective for building the upper back mass that supports heavy pressing.

Dumbbell Flies

Free weight dumbbell flies stretch the pecs under load and work them through a large range of motion. Unlike the pec deck, dumbbell flies lose tension at the top of the movement but provide a superior stretch at the bottom. This deep stretch creates a strong muscle-building stimulus through a different mechanism than machine work. Programming both machine and free weight fly variations provides comprehensive pec development.

Cable Tricep Pressdowns

Direct tricep isolation work becomes important when lockout strength lags behind off-chest strength. Cable pressdowns allow for consistent tension throughout the tricep contraction while being relatively easy on the elbows compared to heavy compound pressing. The variety of attachments (straight bar, V-bar, rope) lets you modify the movement to suit your preferences and needs.

While not as effective as compound pressing for building absolute strength, pressdowns allow for high-volume tricep training that builds muscle mass and lockout endurance. Most serious bench pressers include some form of tricep pressdown or extension work to ensure the triceps don’t become the limiting factor in their bench press.

Chin-Ups and Pull-Ups

The correlation between chin-up and pull-up strength and bench press numbers might not seem obvious, but strong lifters typically excel at both. Vertical pulling builds lat and upper back strength that provides stability during the bench press. While not a direct movement pattern connection, developing significant chin-up strength indicates overall upper body development that supports pressing performance.

C-Tier: Situational Value

C-tier exercises might help in specific contexts but generally have better alternatives for bench press development. These movements aren’t necessarily bad—they simply offer less bang for your buck compared to higher-ranked options. Programming decisions should favor exercises higher on the list, with C-tier movements filling in gaps or addressing very specific individual needs.

Seated Cable Row

Cable rows provide adequate back training but lack the specificity and strictness of chest-supported variations. The attachment selection dramatically affects the movement’s value—using an attachment that allows a large range of motion improves its effectiveness considerably. However, even with optimal setup, other rowing variations typically provide superior carryover to bench press performance.

Standing Cable Rear Delt Flies

Rear delt development contributes to shoulder health and pressing stability, but standing cable flies represent a less-than-optimal way to achieve this goal. The movement works adequately but doesn’t deliver the same training effect as heavier compound movements or properly executed dumbbell rear delt work. Use this movement when equipment or time constraints prevent better options.

Half-Kneeling Cable Lat Pulldown

The half-kneeling position during lat pulldowns emphasizes lat recruitment and prevents using momentum. While this creates good lat development, the movement’s contribution to bench press strength remains somewhat indirect. Lats help stabilize the bar path and contribute to that “pulling the bar down to your chest” cue many coaches emphasize, but dedicated lat work specifically for benching purposes might not be necessary for most lifters.

Bent-Over Barbell Row

Traditional bent-over barbell rows build back strength and mass effectively, but the movement comes with significant lower back demands that can interfere with recovery from deadlifts and squats. When choosing rowing variations specifically for bench press development, chest-supported options typically provide better training stimulus with less systemic fatigue. This doesn’t make barbell rows bad—just less optimal for the specific goal of improving your bench press.

Decline Dumbbell Bench Press

Decline pressing reduces the range of motion compared to flat pressing and shifts some emphasis toward the lower chest. While this makes the movement safer for lifters with shoulder issues, the reduced range of motion also makes it less effective for building pressing strength. The movement has its place for those managing injuries but doesn’t offer much for healthy lifters focused on bench press improvement.

Dumbbell Shoulder Press

Overhead pressing develops the shoulders in a movement pattern quite different from the bench press. While shoulder strength certainly contributes to pressing performance, the limited overlap in movement patterns reduces carryover compared to horizontal pressing variations. If shoulder strength specifically limits your bench press, seated dumbbell presses can help, but most lifters get adequate shoulder development from compound pressing movements and targeted rear delt work.

Lateral Raises

Lateral raises isolate the side delts, building shoulder width and mass. While aesthetically valuable and contributing to overall shoulder development, lateral raises offer limited specific carryover to bench press strength. The movement trains the shoulders through a plane of motion not heavily involved in pressing. Include lateral raises for shoulder health and aesthetics, but don’t expect them to dramatically improve your bench press numbers.

D-Tier: Minimal Bench Press Value

D-tier movements provide minimal specific carryover to bench press performance. This doesn’t mean these exercises have no value in a complete training program—just that they shouldn’t be programmed with the primary goal of improving your bench press. Some serve injury prevention purposes, support other lifts, or contribute to general fitness without meaningfully moving the needle on pressing strength.

Straight-Arm Lat Pulldown

Lat pulldowns train the lats through a limited range of motion without the back thickness development of rowing variations. While some carryover exists from improved lat strength, the movement’s contribution to bench press remains minimal. Straight-arm pulldowns serve deadlift training better than bench press training by teaching lat engagement and tightness.

Dumbbell Pullover

Pullovers stretch the lats under load and work the chest through an unusual angle, but the movement doesn’t translate well to bench press strength. The exercise can teach keeping tension in your lats during pressing, particularly when performed from a decline with band resistance, but better options exist for this purpose. Skip pullovers if your primary goal involves benching more weight.

Smith Machine Bench Press

The Smith machine’s fixed bar path removes the stability demands and natural movement variability that make free weight benching effective. Training on a Smith machine won’t carry over well to regular bench pressing because the movement patterns differ substantially. While the Smith machine still works your chest and shoulders, it fails to develop the stabilization and bar control that actual benching requires.

Barbell Shrugs

Trap development from shrugging provides minimal carryover to bench press performance. Big traps contribute to overall back development and might help with the “shelf” you press from, but the specific movement of shrugging doesn’t address any typical bench press weak point. Include shrugs if you want bigger traps or need general upper back development, but don’t expect bench press gains.

Upright Rows

Upright rows train the shoulders and traps but often feel uncomfortable on the shoulders for many lifters. The movement pattern doesn’t carry over meaningfully to pressing strength, and the potential for shoulder irritation makes it a poor choice for bench press training specifically. Better options exist for shoulder development without the joint stress.

Bicep Curls (Barbell and Dumbbell)

Bicep training contributes almost nothing to bench press strength for most lifters. The exception comes when elbow issues arise—building some bicep mass and strength can help protect the elbows from the stress of heavy pressing. Outside of injury prevention, skip dedicated bicep work if your training time and recovery are limited and you’re focused on bench press improvement.

Air Bike

Cardiovascular equipment like the air bike provides general conditioning and blood flow but offers zero specific carryover to bench press strength. Use conditioning equipment for what it’s designed for—cardiovascular fitness and recovery work—rather than expecting it to improve your pressing.

Programming These Movements for Maximum Bench Press Gains

Understanding where exercises rank matters less than knowing how to program them effectively. Your main bench press work should form the foundation of your training, performed with appropriate intensity and volume based on your experience level and training phase. Supplement your main pressing with 2-4 accessory movements per session, drawing primarily from S-tier and A-tier exercises based on your individual weaknesses and equipment availability.

Upper back work deserves consistent attention even though rowing variations don’t feel directly connected to pressing. Choose one heavy rowing variation and one lighter, higher-rep back movement per pressing session. The combination builds both strength and muscle mass in the upper back, creating the stable platform you need for heavier bench pressing.

Tricep work becomes essential when your lockout lags behind your strength off the chest. Include at least one direct tricep movement per pressing session, choosing compound options like close grip bench or floor press when possible and supplementing with isolation work like pressdowns when needed. Rotate tricep exercises periodically to prevent overuse issues and maintain training stimulus.

Chest accessory work from machines or dumbbells helps accumulate volume and build muscle without the technical demands of barbell pressing. Program these movements after your main pressing and compound accessories, using them to chase a pump and accumulate quality volume. Don’t expect these movements to dramatically improve strength, but recognize their value for muscle development that eventually supports heavier pressing.

Balance your programming by addressing all the muscle groups that contribute to bench press performance. Strong shoulders, developed pecs, powerful triceps, and a thick upper back all work together to move maximum weight. Weakness in any area can limit your overall pressing strength, so honest assessment of your individual weak points should guide accessory exercise selection more than chasing what seems most enjoyable or comfortable.

Conclusion: Building Your Strongest Bench Press

The path to a bigger bench press combines consistent work on the main lift with strategic accessory programming that addresses your specific weaknesses. Understanding exercise hierarchy helps you invest your training energy wisely, focusing on movements that deliver maximum carryover rather than wasting time on exercises with minimal return.

Remember that individual response varies—what works brilliantly for one lifter might provide minimal benefit for another. Use this tier list as a starting point, but remain willing to adjust based on your personal response and training circumstances. The best accessory exercises are the ones that actually improve your bench press, regardless of where they rank on a theoretical list.

Consistency, progressive overload, and intelligent programming trump perfect exercise selection. If you’re bench pressing regularly with proper technique, progressively adding weight to the bar over time, and supporting that work with solid accessories from the upper tiers of this list, your bench press will improve. Focus on execution and long-term consistency rather than getting paralyzed trying to optimize every programming decision.