The best powerlifting accessories are close variations of the main lifts plus a few muscle builders. Use paused and front squats for the squat, close grip and paused bench for the bench, and Romanian deadlifts and rows for the deadlift. Pick them by where your lift slows down, and do 2 to 4 sets of 6 to 12 reps after your main work.
This is general training information, not medical advice. If you have pain or an injury, see a qualified professional.
What counts as an accessory exercise?
An accessory is anything you do after the competition lifts to make them stronger. There are two kinds:
- Variations of the main lift, like paused squats or deficit deadlifts. They train the same movement with a twist that targets a weak spot.
- Muscle builders, like rows, leg press or triceps work. They add muscle where the big lifts need it and give you extra volume without beating up your joints.
Most good programs use both. In GZCLP, for example, the third tier of each workout is light, higher rep accessory work.
How do you pick accessories for your weak point?
Film your heavy sets from the side and note where the bar slows down or your position breaks. Then pick one variation that trains that spot and one muscle builder that supports it. Two well chosen accessories per lift beat six random ones. Stronger By Science's guides to the squat, bench press and deadlift walk through how technique and muscle demands change at each point of the lift.
What are the best squat accessories?
- Paused squats: a 2 to 3 second pause in the hole builds strength where most squats get stuck and teaches you to stay tight.
- Front squats: keep you upright and load the quads. Good if your hips shoot up or your chest drops.
- Safety squat bar squats: if your gym has one, they build the upper back and are easier on sore shoulders.
- Leg press or hack squat: quad volume without the back fatigue of more squats.
- Bulgarian split squats: train each leg on its own and show up side to side differences.
Our guide on how to increase your squat matches common squat faults to fixes.
What are the best bench press accessories?
- Paused bench: a longer pause on the chest builds strength off the bottom and matches competition rules, where you wait for the press command.
- Close grip bench: more triceps, good if you stall in the middle or near lockout. PRGRIP's post on close grip bench form covers hand spacing.
- Larsen press: benching with your feet off the floor takes leg drive away, so your upper body has to stay tight on its own. PRGRIP explains the setup in its Larsen press guide.
- Dumbbell bench or incline: chest and shoulder volume with a bigger range of motion.
- Rows and triceps work: a strong upper back gives you a stable base to press from, and triceps finish the lift.
For setup and arch, see how to increase your bench press on prgrip.com.
What are the best deadlift accessories?
- Romanian deadlifts: hamstrings and glutes, and practice keeping the bar close.
- Deficit deadlifts: standing on a low plate makes the start harder. Useful if the bar is slow off the floor.
- Paused deadlifts: a short pause just below the knee teaches you to hold your position.
- Block or rack pulls: start above the knee for lockout strength. Use them sparingly, since they are easy to overload.
- Rows and back extensions: upper and lower back strength to stop rounding.
The deadlift guide has more on fixing a slow start or a weak lockout.
How many sets and reps should accessories be?
For most lifters, 2 to 4 sets of 6 to 12 reps works well. Close variations like paused squats can sit at the low end of that range with heavier weight, while muscle builders like leg press or triceps work suit the higher end. Stop a rep or two short of failure on variations so your form holds, and push closer on machines and isolation work.
How do you fit accessories into your training week?
Do the main lift first while you are fresh, then one variation, then one or two muscle builders. Keep each session to four or five exercises in total. Run the same accessories for at least four to six weeks so you can add weight and see whether they help, then swap the ones that did not. If your main lifts start going backwards, cut accessory volume before you cut the main work. Our programs comparison shows how popular programs lay this out.
Where do chalk and grip matter for accessories?
Rows, Romanian deadlifts, deficit and block pulls all load your grip, and sweaty hands make them harder than they need to be. Chalk helps you hold on and keeps you honest instead of reaching for straps on every set. If you train somewhere that bans chalk, check our list of gyms that allow chalk, or find a powerlifting gym near you with the safety squat bars, deficit platforms and racks these accessories need.
Common questions
What is the best accessory for the squat?
Paused squats are a strong first choice for most lifters, because they build strength where squats usually stall. Front squats are a close second if you tend to lean forward.
What is the best accessory for the bench press?
Close grip bench and paused bench cover most lifters. Pick close grip if you stall near lockout and paused bench if the bar is slow off your chest.
What is the best accessory for the deadlift?
Romanian deadlifts help almost everyone. Add deficit deadlifts if the bar is slow off the floor, or block pulls if lockout is the problem.
How many accessory exercises should I do?
One variation and one or two muscle builders per main lift each session is plenty for most lifters. More is not better if it cuts into recovery for the main lifts.
Should beginners do accessory exercises?
Yes, but keep them simple. Beginners get stronger mostly from practicing the main lifts, so a few rows, Romanian deadlifts and triceps sets after the main work are enough.