What accessories are actually for
Accessory work exists to fix weaknesses in the main lifts and to add muscle that eventually makes those lifts stronger. An accessory that does not clearly serve one of those two goals is probably just filling time.
Squat accessories
- Pause squats: build control and strength out of the bottom position.
- Front squats: build the upper back and quads while teaching an upright torso.
- Leg press or leg extensions: add quad size and strength with less lower back fatigue.
- Good mornings or back extensions: strengthen the hips and lower back for the bottom half of the lift.
Bench accessories
- Close-grip bench press: builds triceps strength, which usually limits lockout.
- Spoto press: a paused press stopped just off the chest, builds control and strength off the chest.
- Dumbbell bench press: builds shoulder stability and catches left-right imbalances.
- Triceps pressdowns or skullcrushers: direct triceps size and strength work.
Deadlift accessories
- Romanian deadlifts: build hamstring and lower back strength through the pull's hardest range.
- Rows (barbell, dumbbell, or chest-supported): build the upper back to keep the bar close and the torso stable.
- Deficit deadlifts: build strength off the floor by standing on a small platform to increase range of motion.
- Block or rack pulls: build lockout strength from a partial range near the top.
How many to run and how hard to push them
Pick two or three accessories per main lift, not six — more than that usually just adds fatigue without added benefit. Train most accessories at a solid effort (leaving two or three reps in reserve) rather than to failure every week; save true failure work for occasional moments when you have the recovery to spare.