Coach Nicks Weekly Workout - Pushing Accessory Exercises

This week’s video will cover a variety of accessory pushing exercises that you can also supplement into your program. I will show how to complete these exercises with proper form and technique. I have shown examples of Dumbbell bench press variations, dumbbell flyes, band resistance flyes, and a few pushup variations. These exercises are not meant to be completed all in one workout but are more of a guide on different accessory exercises you may include into your program.

                If you are completing a compound lift for your Max Effort Upper day such as the barbell bench press, then a good idea would be to supplement an incline dumbbell press and/or flye with your workout. I personally like to include one supplemental press, a flye, and some sort of pushup to finish off my workout. The Incline press tends to be more difficult for most, as well as the incline pushup and flye. It is your job to understand your body and feel out these exercises as you mix up your workouts. Also, these exercises are meant to supplement your main lift. Most of these exercises are not meant to be pushed to max effort after completing a max effort press on the barbell bench press. If you can use 100 pound dumbbells for the dumbbell flye, good for you, I do not recommend it.

It is also important to note that these exercises are all great accessory exercises but can be replaced with other pieces of equipment in your facility. For example, if you have done dumbbell flyes for weeks and are sick of them but you have access to a pec-dec flye machine you may also use that as a variation. Any exercise seen in the video works well but I also complete these exercises because I do not have access to many machines within our facility. We do not have a pec-dec flye, so my variation from the dumbbell flye is the band flye. The great thing about pushups is you can do them anywhere and only need your body! You can add weight vests, chains, or sometimes plates if you wish to overload your muscles a bit more. I hope these variations work for you and hopefully you can follow the video to perform proper form.