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Powerlifting Assistance Exercises
Topic Started: Jun 20 2005, 02:44 PM (733 Views)
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Triceps
Close Grip Bench Press(Flat,Incline, Dumbell)
Rack Lockouts
Triceps Extensions( Lying, Standing, Floor, Dumbells,Barbell, etc)
3, 4, 5 Board Press
Floor Press
Tate Presses
Pushdowns
JM Press

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Chest
Dumbell Flies
Cambered bar bench press
BBer style bench press
1,2 Board Press
Dumbell Bench(Flat, Incline, Decline)
Decline
Dips
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Deltoids
Military Press(Standing, Seated, Dumbell, Barbell)
Plate Raises
Barbell Front Raise
Lateral Raises
http://www.midwestbarbell.com/videos/ohpress.wmv]Push Press
Jerk
Viking Press *Video?
High pulls
Ultra WG Bench (careful!)
Face pulls
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Lats
Bent Over Rows (Barbell, Dumbell)
Chest Supported Rows(Barbell, Dumbell)
Pullups
Chinups
Lat pulldowns
Seated Rows
Rack chins
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Hamstrings/Glutes
Wide Stance Squats
Box Squats
Sumo Deadlift (hits the hips hard too!)
Romanian Deadlift
Stiff leg Deadlift
Glute/Ham Raise
Leg Curls
Reverse Leg Press
HackSquats
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Quadriceps
Lunges
Close Stance Olympic Squats
Leg Press
Stepups
FrontSquats
Frog Squat: A frog squat is simply a squat that works predominantly the quad muscles. It's performed in the Smith machine, and basically you stand with your feet about 10-12 inches in front of the actual bar. That's something that's impossible to do with free weights. Keep your heels approx. 20 inches apart. Keep your toes pointed out 45 degrees, and squat down either ATG or Parallel. Preferably ATG. Credits: Mike
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Erector Spinae
Deadlifts (Conventional, Sumo)
Extra Range of Motion Deadlifts
Rack pulls
Hyper extensions
Reverse Hyper extensions
Zercher Deadlift
Good mornings
Good morning squats
Pull thrus
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Abs
Weighted Situps
Woodchops
Turkish Getups
Dumbell Side Bends
Saxon Side Bends
Leg raises(hanging, supported on forearms, lying, knees bent, legs straight, etc)
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POST ASSISTANCE EXERCISES THAT HIT THESE MUSCLE GROUPS. I will be adding new posts and exercises to this list frequently. Just trying to get the basic outline of it started now.
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Thread comments:
6/24/05: Added in some links of how to perform some exercises.
7/20/05: Added in some more videos! Thanks MXDawg for the link!
10/9/05: Added this link: http://www.weightliftingdiscussion.com/directory.html
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Fullback_45
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Your information has been added! Thanks, Icerocka

===========================================
Triceps:

Floorpress, various boards, tate presses, pressdowns, skullcrushers, cg bench, rack lockouts, cg incline bench,

Chest:

Bench, db bench, incline, db incline, db decline, decline, dips

Deltoids:

Frotn db raises, Front db side raises, front bb raises, bb militaries, db militaries both seated and standing.

Lats:

WG pullups, DB rows, BB Rows (overhand, underhand, wg, cg), cable rows (cg, wg)

Hamstrings/Glutes:

Squats, Stiff leg deadlifts, hacksquats

Quads:

Squats (wide stance, close stance), Legpress, lunges, front squats, deadlifts

Erector Spinae:

Deadlifts, Rack pulls (various heights), extended ROM deadlifts, SLDLs


Thats all i can think of right now..
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IronBender800
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Dont forget rack chins for lats.

Throw in leg raises and all their variations for abs too.
Stats: 5'9 214lbs compete 198

Squat 435 raw/505 in metal ace briefs with blue bands all done using monolift

Bench 315 but have been good for at least 330 (225x15)

Deadlift 505 455x10 495x5
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IronBender800
Jun 20 2005, 08:30 PM
Dont forget rack chins for lats.

Throw in leg raises and all their variations for abs too.

Can you explain what rack chins are?

I'll add in the ab exercises, now, thanks!
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IronBender800
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A rack chin is basically a pull-up but you go to s smith machine put your feet on a bench and pull your chest to the bar. You can put weight on your lap for more resistance. Search for them on bodybuilding.com their a great upper back exercise. Id link you to them but this comp is super slow and i dont feel like it lol.
Stats: 5'9 214lbs compete 198

Squat 435 raw/505 in metal ace briefs with blue bands all done using monolift

Bench 315 but have been good for at least 330 (225x15)

Deadlift 505 455x10 495x5
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IronBender800
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Here i got the link..


http://members.shaw.ca/irondog/rackpullup.jpg
Stats: 5'9 214lbs compete 198

Squat 435 raw/505 in metal ace briefs with blue bands all done using monolift

Bench 315 but have been good for at least 330 (225x15)

Deadlift 505 455x10 495x5
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Captain
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Oh yeah! I've seen that before. Looks kind of interesting. Maybe I'll try them sometime when I'm not injured

-Steel
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Liftin4Ever
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Pin this one too.
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MXdawg
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Thank you! This information will be added in the near future!

Hey Steel, here is a midwestbarbell link with instructional videos to all of the squat, deadlift, goodmorning and bench variations. Along with videos for Upper and lower accessory work.
http://www.midwestbarbell.com/videos.htm
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Captain
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Information from MXdawg's post has been added to the original post, plus I searched for some more videos.
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MXdawg
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Nice! This is a really good post, should help a lot of people out. It provides great examples for us visual learners. a.k.a-slow people :D

edit-Already has JM press there, sorry.
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Deleted User
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oo nice.... I need some boards tho lol. But i dont have a spotte to put them so ill have to put them myself i guess lol... Thx 4 the vids
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http://www.weightliftingdiscussion.com/directory.html

Lot of videos here on how to do exercises
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