The Power of Accessory Exercises: Why They Belong in Your Training
Unlock the power of accessory exercises! Learn how they boost strength, fix weaknesses, and support your main lifts.
When most people think about progress in the gym, they focus on the “big lifts”—squats, deadlifts, bench presses, overhead presses. And while these compound moves deserve the spotlight, they’re only part of the story. If you really want to build strength, fix weak points, and keep progressing, accessory exercises are the secret weapon you need in your training plan.
Let’s break down what accessory exercises are, why they’re important, and some of the best options to add to your routine.
What Are Accessory Exercises?
Accessory exercises are movements that support your main lifts. Think of them as the supporting cast that makes the star look even better. They target specific muscles or movement patterns that might be limiting your strength, stability, or form in your big lifts.
For example:
- Struggling to lock out your deadlift? Accessory work like rack pulls or hip thrusts can help.
- Knees caving in on squats? Accessory moves like lunges or banded walks can strengthen stabilizers.
- Bench press stuck at the bottom? Dumbbell presses and tricep extensions can build pressing power.
In short, accessories help you attack weaknesses, build balanced strength, and reduce your risk of injury.
Benefits of Accessory Exercises
- Strengthen weak points: Accessories target specific muscles that might be holding back your compound lifts.
- Prevent injuries: Building stability and mobility around joints reduces wear and tear.
- Build muscle: Isolation and hypertrophy work add volume, helping you grow stronger and more defined.
- Improve performance: Stronger supporting muscles = heavier lifts and smoother progress.
- Add variety: They keep workouts interesting and prevent training plateaus.
Best Accessory Exercises to Add to Your Routine
Here are some tried-and-true accessory movements to consider, broken down by main lift focus:
1. For Squats
- Bulgarian Split Squats – Single-leg strength, stability, and balance.
- Walking Lunges – Builds glutes, quads, and hip stability.
- Leg Press – Adds volume to your lower body without taxing your back.
- Glute Bridges or Hip Thrusts – Strengthens glutes for drive out of the bottom. Pro tip: use a barbell pad for comfort when loading heavy.
2. For Deadlifts
- Romanian Deadlifts (RDLs) – Targets hamstrings and glutes, key for stronger pulls.
- Barbell Rows – Builds upper back strength for better posture and pulling power.
- Deficit Deadlifts – Improves strength off the floor.
- Pull-Ups/Chin-Ups – Builds grip and lat strength for a tighter pull.
3. For Bench Press
- Incline Dumbbell Press – Strengthens upper chest and stabilizers.
- Close-Grip Bench Press – Targets triceps for better lockout.
- Chest Flys – Isolates the pecs for hypertrophy.
- Dips – Bodyweight strength builder for chest and triceps.
4. For Overhead Press
- Lateral Raises – Builds shoulder width and stability.
- Arnold Press – Works all three deltoid heads.
- Face Pulls – Strengthens rear delts and traps for shoulder health.
- Push Press – Trains power and helps overload your shoulders.
How to Program Accessory Work
- Keep it targeted: 2–3 accessories per workout is usually plenty.
- Go lighter than your main lifts: Accessories are about volume and control, not max effort.
- Train weaknesses first: If you know you need stronger triceps, prioritize pressing accessories.
- Stay consistent: Like your main lifts, accessory work takes time to pay off—but the results are worth it.
FAQ
1. How many accessory exercises should I do per workout?
Most lifters benefit from 2–3 accessory movements per session. Enough to target weak points and add volume, but not so many that you burn out or take away from your main lifts.
2. What’s the difference between accessory and isolation exercises?
All isolation exercises (like bicep curls or tricep pushdowns) are accessories, but not all accessories are isolations. Accessory exercises can be compound (like lunges or pull-ups) if they support your main lift.
3. Can accessories replace main lifts?
No. Accessories are meant to support your big lifts, not replace them. Think of them as assistants that make your squat, deadlift, bench, and overhead press stronger.
Train Smarter With One Fitness App
You don’t have to figure out accessory work on your own. On the One Fitness App, co-founder and coach Iulia already programs accessory exercises into every training plan—so you’ll know exactly which movements support your main lifts and how to do them correctly.
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