Why Accessory Work Can’t Be Ignored
The big three squat, bench, deadlift lay the groundwork. But they don’t hit every angle or fix every flaw. That’s where accessory work steps in. It builds muscle in areas the main lifts overlook things like hamstrings during squats, rear delts in the bench, or grip during pulls. These gaps matter more than people think.
Accessory movements also clean up movement patterns. A shaky lunge or paused squat might reveal what your main lift is hiding. Train it, fix the pattern, and the lift moves better more efficient, less waste, fewer sticking points.
And maybe most important? Accessories are your armor. They address weak links that become injury risks under heavy loads. Think of them as insurance: not flashy, but they keep you lifting longer, stronger, and with fewer setbacks.
No fluff. Just smart training that fills in the gaps and keeps you on the platform.
For the Squat: Build from the Ground Up
Front Squats hit your quads like a hammer. They also force your upper back to stay tight or you’ll fold fast. If your midline caves during back squats, these should be a staple. Upright posture and bar placement shift the demand forward, making your core and quads take the brunt. Simple, brutal, effective.
Bulgarian Split Squats do not ask politely. Each leg gets its own turn in the spotlight, and there’s no hiding your weaknesses. You’ll get balance work, knee stability, and that single leg drive that benefits every phase of the squat. Bodyweight alone will humble you; a loaded bar will finish the job.
Paused Squats are a masterclass in patience under pressure. Drop to the bottom, pause, stay tight, and learn to love or at least respect the hole. These build confidence and power out of the weakest part of your range. They also shine a spotlight on any lack of control or position.
Reverse Lunges are your go to for building strong, mobile hips with less knee stress. Compared to forward lunges, they’re gentler on the joints while still lighting up your glutes and hamstrings. Great for warming up or plugging into your accessory day without smashing recovery.
None of these are glamorous, but they work. They build strength where the barbell alone leaves gaps. You want a better squat? These belong in your plan.
For the Bench Press: Push Beyond the Bar
Close Grip Bench Press
If your lockout is lagging or triceps aren’t pulling their weight, close grip bench is your fix. Slide your hands in a bit about shoulder width apart to shift the workload. It hones tight pressing mechanics, forcing you to stay rigid from setup to finish. Bonus: it’s easier on the shoulders than the wide grip.
Weighted Dips
Dips have been bodybuilding gold for decades. Add a weight belt and they turn into a raw, scalable power builder. Focus on staying upright to hit your triceps hard, or lean slightly forward to bring chest and shoulders into the mix. Stability goes up, and pressing out of the hole on your comp bench starts feeling lighter.
Spoto Press
Named after powerlifter Eric Spoto, this bench variant stops the bar an inch or two above your chest and holds it briefly before exploding up. It trains patience, mid range grind, and full body control under tension. If you lose speed halfway through your lift, this is your answer.
Incline Dumbbell Press
Your flat bench isn’t hitting everything. Incline dumbbell pressing targets upper pecs and front delts while also challenging shoulder stability. Plus, dumbbells force each arm to pull its weight no sneaky side dominance. Adjust the angle and tempo to dial up the burn where you need it.
For the Deadlift: Posterior Chain Power
Deadlifts may be the king, but the supporting cast keeps the throne stable. Here’s how to build real pulling strength from the ground up and beyond.
Romanian Deadlifts target the hamstrings with brutal honesty. It’s not about maxing out here; it’s about control and range. You hinge, not squat. Bar travels close. Hams stretch. Back stays neutral. Nothing fancy just solid mechanics and tension from top to bottom.
Deficit Pulls force the issue at the weakest point of the lift: the start. Standing on plates increases range of motion, demanding tighter positions and more explosive drive off the floor. It’s uncomfortable, and that’s the point.
Barbell Rows train the upper back, lats, and grip critical for locking out heavy pulls and holding posture mid lift. Skip the sloppy momentum. Hinge, row with control, and build the scaffolding that keeps your spine stable and bar path clean.
Glute Ham Raises give targeted love to the posterior chain without hammering the spine. They’re tough but pay dividends especially if you tend to stall mid lift or rely too much on your quads. Think of it as pulling without the bar, just body against gravity.
Put these four moves in rotation and your deadlift won’t just rise it’ll hold up under pressure.
Structuring Accessory Work Without Wrecking Recovery
Accessory work is crucial but if poorly managed, it can sabotage progress. Balancing volume, intensity, and recovery is key to making gains without stalling or burning out. Here’s how to fine tune your approach:
Balance Volume with Intensity
Avoid the trap of going all out on everything. If your main lift of the day is heavy, your accessory work should prioritize volume, control, or movement quality not more max effort.
Heavy main lift? Keep accessories lighter with higher reps (8 12 range)
Lighter or technique focused main lift? You can push accessory loads without risk
Think of accessories as supplements, not replacements
Use Off Days Strategically
Your rest days don’t have to be completely passive. Incorporating single limb and tempo work allows you to stay active, build structural balance, and increase time under tension all while sparing your nervous system.
Single limb exercises: like split squats, single leg RDLs, and unilateral presses address strength imbalances
Tempo training: slows you down, improves control, recruits stabilizers, and enhances hypertrophy
Quality over intensity: treat these sessions as movement refinement
Rotate Accessories to Avoid Plateaus
Just like your main lifts can stagnate, so can your accessory lifts. Regularly rotating movements keeps your body adapting and prevents overuse issues.
Swap accessory variations every 4 6 weeks
Keep movement patterns similar (e.g., replace Romanian Deadlifts with Good Mornings)
Track which ones yield consistent progress and cycle them back in strategically
Properly structured accessory work doesn’t drain your tank it refuels your progress. Train smart, not just hard.
Dialing It in for Competition
When meet prep hits, it’s time to stop chasing volume for volume’s sake. The focus now shifts to specificity getting your body and nervous system dialed in to the exact demands of squat, bench, and deadlift under pressure. This isn’t the moment for obscure kettlebell flows or experimenting with random supersets.
Essential accessories stay. Think pause squats, Spoto press, or RDLs moves that directly reinforce your performance in the Big Three. But anything that doesn’t transfer? Cut it. Triceps kickbacks, elaborate supersets, circus lifts save them for the offseason.
Your energy is finite. Close to a meet, it should go toward refining technique, locking in commands, and recovering hard between heavy sessions. Accessory work can stay, but only if it’s lean, focused, and supporting the lifts that matter on the platform.
For lifters who want to dig deeper into smart peaking strategies, check out How to Properly Peak for a Powerlifting Meet.
Final Rep
Accessory lifts aren’t fluff they’re focused weapons. Think less add on, more precision strike. They exist to patch your leaks and grind down your sticking points. If your squat crumbles out of the hole, paused work or pin squats might be the answer. Bench stalls at lockout? Time to attack with close grip or floor presses. Deadlift grip failing? Hit rows, holds, and everything your upper back hates.
The key: train with intent. Don’t throw in random movements just to fill time or feel busy. Map your weak spots and pick accessories that target them directly. That’s how you turn filler into force multipliers.
In 2026 and beyond, the lifters that rise aren’t just the ones lifting heavy they’re the ones training smart. Accessory lifts, programmed right, aren’t side quests. They’re the intel and tactics that win wars under the bar.