5 Bench Press Chest Workouts To Build Strength and Muscular Endurance

Bench Press chest workouts are important for developing strength and muscle in the chest, shoulders, back shoulders and core.

Done properly, they can build significant strength in the lats as well, making it an effective way to improve your pushing power. 

The bench press is an important strength exercise and, added to your workouts, can be a great way to build an impressive chest while developing muscular endurance.


1. Linda

10-9-8-7-6-5-4-3-2-1 reps for time of:

  • Deadlift (50% of bodyweight)
  • Bench press (bodyweight)
  • Clean (75% of bodyweight)

2. Justin

30-20-10 reps for time of:

  • Back squats (bodyweight)
  • Bench press (bodyweight)
  • Strict pull-ups

3. The Burner

AMRAM in 25 minutes:

  • 5 chest-to-bar pull-ups
  • 10 clean and spli jerks (135/95 lb)
  • 15 bench presses (205/135 lb)
  • 20 calorie assault air bike

4. Crash and Burn

10-9-8-7-6-5-4-3-2-1 reps of:

  • deadlift (300/200 lb)
  • power clean (150/95 lb)
  • bench press (200/135 lb)
  • pull-ups
  • calorie assault air bike

5. Glass Shoulders

For time:

  • 50 bench presses (185/135 lb)
  • 50 calorie row
  • 50 strict handstand push-ups
Bench Press Chest WorkoutsSource: Courtesy of CrossFit Inc.

Why CrossFitters Should Bench Press More Often

The Bench Press was introduced into the CrossFit Regionals in 2018 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 bench press chest workouts will help to improve your muscular endurance, strength and mental toughness. Pick a WOD and tag a friend to try it with you! Enjoy! 

Best EMOMs


  • 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.

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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.


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.

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