Fillers for the Bench Press
To catch everyone up: fillers are short, lower‑intensity moves done during the rest periods of a main lift to improve mobility or stability—things like lacking glute activation, tight hip flexors, or limited scapular control. They can also be simple stretches. The idea is to do something productive during your rest that won’t hurt your performance on the next sets of bench presses, squats, deadlifts, and similar lifts.
We all know warm-ups can get skipped, so fillers serve as a practical compromise. Rather than giving you a long list of warm-up drills you might ignore, I include fillers as part of the program.
Here’s a quick rundown of my go‑to fillers for bench day, in no particular order.
1. Rows
I’ll admit I rely on rows a lot. Many lifters are tight in the front of the body, especially the pecs, so I often pair a rowing variation with every bench set to help balance the system. It doesn’t matter which row you choose—dumbbell row, seated cable row, chest-supported row, seal row, TRX row, face pulls, or band pull‑aparts. I want some rowing movement with every bench set, and I’ll add 1–2 more rowing variations later in the session. A strict 1:1 press:row ratio sounds nice in theory, but it’s often underwhelming. Increasing rowing volume—two to three rowing moves for every press—can be more beneficial for long‑term shoulder health and progress.
The key idea is to emphasize rowing volume as part of the plan. It tends to support shoulder health and performance better than chasing a perfect list of corrective drills.
2. Band Posture Corrector
This drill comes from Jim “Smitty” Smith of Diesel Strength. Sitting at a desk all day can leave the back muscles weak and the chest muscles tight. A solid bench press needs scapular retraction and depression to protect the shoulder and provide a stable pressing surface. Loop a band around your shoulders and reverse your posture. Do 10–20 reps with a 1–2 second hold on each rep.
3. Foam Roller Snow Angel
The bench press benefits from thoracic extension, which helps the shoulder blades retract and depress properly. The Foam Roller Snow Angel offers a few benefits: a pec stretch and a nudge toward more thoracic extension by lying on the roller. Aim for about 10–12 reps.
4. Child’s Pose — Off Med Ball
Building on the previous drill, this one also helps with thoracic extension and strengthens the scapular stabilizers when you add a static hold at the top of each rep. Place a medicine ball under you and keep the hips flexed to minimize lower back involvement. Do five holds of five seconds each.
5. Bicep Curls
Bicep curls? Not really necessary here.
