These barbell chest workouts will help you build muscle and develop a strong upper body. Having a strong chest will carry over into several other lifts and exercises in CrossFit and day to day life.
The dominant muscles in your chest are the pectoralis major and pectoralis minor. Chest muscles stabilise the ribcage and assist with breathing. A strong chest will aid with pushing things, be it a heavy door, weights or yourself.
Barbells are the easiest way to lift heavy as they allow for a lot of added weight. For stacking big loads of weight no other tool beats a barbell.
As a good CrossFit athlete, mix the intensity of your workouts throughout the week (one day high, one day medium and the next dynamic); constantly varied chest exercises will make you a better athlete.
There are plenty of great CrossFit workouts that will help you build pectoral muscles. Have a look at the barbell chest workouts below and find your next WOD.
Source: Photo courtesy of CrossFit Inc.
20 Minute EMOM
- Odd minutes: 5 bench presses (65% of 1RM)
- Even minutes: 8 hand release push-ups
EMOMs are a great way to increase muscle because of the short breaks and medium rep-count. Medium reps at a moderately heavy weight increase muscle hypertrophy and without a serious time pressure, your muscles will spend more time under tension.