A graphic showing the best accessory exercises for the overhead barbell press

Accessory lifts compliment your primary exercises by strengthening and enabling you to target smaller muscle groups. They should form part of every regular strength training routine – warm up, primary exercise, accessory lifts and cool down.

There are a large number of accessory exercises for each of the main compound exercises so Mirafit are here to help you whittle it down. This week we continue our series on accessory lifts by focusing on the Overhead Press.

THE EQUIPMENT

Olympic shotputter Sophie McKinna performing an overhead barbell press with a Mirafit women's olympic barbell and bumper plates

Hollow holds can be performed without any equipment, but you’ll need the following equipment for this workout

• A Pull Up Bar for wide pull ups – this could be mounted to a power rack, the ceiling or the wall

Dumbbells for the remaining three exercises

THE EXERCISES

Paralympic Swimmer Jessica Jane Applegate performing a hollow hold exercise. 5kg plates are visible.

• Hollow Holds

• Front Delt Raises

• Lateral Raises

• Wide Pull Ups

• Overhead Dumbbell Press

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Tags: Equipment > Dumbbells ; Equipment > Pull Up Bar ; Exercise Type > Strength ; Misc > Workout