Chest workouts: The Bench Press is an important strength exercise for developing strength and muscular development in the chest, shoulders, back shoulders and core. Done properly it can build significant strength in the lats as well, making it an effective way to improve your pushing power.
The Bench Press was introduced into the CrossFit Regionals and it presented a problem for many athletes that had not included this exercise into their training program. the exercise is also a lot of fun as well as being useful! These WODs will help to improve your muscular endurance, strength and mental toughness. Pick a WOD and tag a friend to try it with you! Enjoy!
BENCH PRESS CHEST WORKOUTS FOR CROSSFITTERS
BASIC BENCH PRESS TECHNIQUE
- Setup. Lie on the flat bench with your eyes under the bar. Lift your chest and squeeze your shoulder-blades. Feet flat on the floor.
- Grab the bar. Place your pinky on the Knurl (ring) marks of your bar. Hold the bar in the base of your palm with straight wrists and a full grip.
- Unrack. Take a big breath and unrack the bar by straightening your arms. Move the bar over your shoulders with your elbows locked.
- Lower the bar. Lower it to your mid-chest while tucking your elbows 75°. Keep your forearms vertical. Hold your breath at the bottom.
- Press. Press the bar from your mid-chest to above your shoulders. Keep your butt on the bench. Lock your elbows at the top. Breathe.
ARCH YOUR BACK
Bench Press with your lower back arched. Lie on the bench with a natural arch in your lower back. The same arch your lower back shows when you stand. I should be able to slide my flat hand between the bench and your lower back. Arching your lower back also helps to keep your chest up.
CHEST WORKOUTS – USE YOUR FEET
Keep your feet about shoulder width apart, with your heels flat on the floor. Bring them back so that you can feel the tightness and tension in your legs and core. When you bench press, drive with your feet, engage the glutes, hamstrings and quads and push this force up through your body into the lift. Having your feet flat on the floor will also help you to stay stable throughout the whole lift.