CrossFit is a multi functional sport that uses compounded exercises. As your chest is a large muscle group, it is an part of those compounded exercises. It is important for many upper body exercises such as push ups, dips and almost every overhead movement such as presses and even chin ups.
Therefore a well trained chest will brings you advantages. But the more muscles you build, the slower you may get. And not only slow but immobile. A huge chest will hinder you to pull yourself high enough for a muscle up. Leave this for the Bodybuilders, that is indeed impressive but totally useless for the sport of CrossFit.
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We do not train for volume or a harmoniously looking body (well, not primary). We need power, we need speed, we need strength. What we want to achieve are strong and conditioned pectorals and here is how to achieve that:
THE BENCH PRESS
Why: The bench press is a powerlifting movement to increase upper body brute transverse (horizontal) pressing strength. It’s an accessible movement because it’s easy to learn (not highly complex) and requires minimal and affordable equipment. In the bench press, you primarily build the musculature in your chest, but you also increase strength in your shoulders and triceps. And as you build up your bench press your overhead press (strict press, push press, and jerk) numbers go up.
Set-Up: Start with your hands slightly wider than shoulder-width. Begin the movement with your arms extended and the barbell over your chest. Shoulders are in contact with the bench.
Execution: Brace your core and tighten your glutes. Bring the bar down to your chest with control. The bar touches the bottom of your chest. Your elbows reach toward your hips as you lower the bar. Keep your forearms vertical. To complete the movement, press to full arm extension.
Points of Performance: To get a “good rep,” ensure the following:
– You start and finish with full arm extension
– You touch the barbell to your chest
Pro-Tip: Your feet are the foundation of the bench press. Push your whole foot flat on the floor during the movement to create tension in the lower body. The more tension you can create, the more effective your bench press will be.
1 LYNNE
As Many Repetitions as Possible in 5 Rounds of:
Max Bench Press (bodyweight)
Max Pull-Ups
Perform As Many Repetitions as Possible (AMRAP), unbroken, of Bench Press. Rest as needed before completing as many Pull-Ups as possible, unbroken. Continue in this manner for 5 rounds.
Score is the total cumulative number of repetitions of Bench Press and Pull-Ups across all 5 rounds of the workout.
Good Scores for “Lynne” (source)
– Beginner: <100 reps
– Intermediate: 125-225 reps
– Advanced: 250-350 reps
– Elite: 400+ reps 2
Score
Multiply weight on the bar by how many reps you did of each movement. You should have one total at the end.
2 JBO
AMRAP in 28 minutes
9 Overhead Squats (115/75 lb)
1 Legless Rope Climb (15 ft rope, from seated position)
12 Bench Presses (115/75 lb)
Scaling
This is a longer Hero WOD that presents challenging movements and a huge demand on the shoulders. Reduce the loading and pick a challenging modification for the rope climb.
Intermediate Option
Complete as many rounds as possible in 28 minutes of:
9 overhead squats
1 legless rope climb
12 bench presses
Men: 95-lb. OHS and bench, 15-ft. rope
Women: 65-lb. OHS and bench, 15-ft. rope
Beginner Option
Complete as many rounds as possible in 20 minutes of:
9 overhead squats
1 rope climb, lying to standing
12 bench presses
Men: 45-lb. OHS and bench
Women: 35-lb. OHS and bench
3 PUMP TOWN
For Max Total Weight in 30 minutes
1 Deadlift
1 Bench Press
1 Power Clean
You pick the weight for all three lifts. Your goal is to accomplish as much total weight lifted over the course of the 30 minutes.
You can go heavy and slow or lighter and faster. Your goal is to move as much weight as possible completing a single rep at each movement. You must continue to rotate deadlift> bench press> clean. You cannot change the order or do more than 1 rep at each station.
Score
Multiply weight on the bar by how many reps you did of each movement. You should have one total at the end.
4 ROAD WARRIOR – DAY 1 AND DAY 2
Day 1
For Load and Reps
With 1 Dumbbell in the Left Hand, perform:
Waiter Walk
Suitcase Carry
Suitcase Deadlifts
Single-Arm Overhead Presses
Single-Arm Bench Presses
Side Bends
Day 2
Same workout but use the right hand.
The Road Warrior is a 3-day workout series. Choose the weight available and the reps depending on your energy level. Perform each movement with the chosen reps and complete as many rounds given how you feel. For Day 1, you will use your left hand in performing all the prescribed movements. For Day 2, you will do the same workout but use the right hand. Take note the load and how many rounds and reps you did during Day 1. You will do the same load, rounds and reps on your right hand for Day 2.
Score is the load used and the total number of reps completed for Day 1 and Day 2.
Movement Standards
Waiter Walk: Hold the Dumbbell overhead with the arms fully locked out and walk the desired meters.
Suitcase Carry: Hold the Dumbbell like carrying a suitcase on the left hand. Remain a neutral position by not leaning on the left side of the torso. Walk the desired meters.
Suitcase Deadlift: This is a variation of the standard Deadlift wherein you only use one hand. Place the Dumbbell beside your left foot and pull the Dumbell until full extension of the legs, knees, and hips. This counts as one rep.
Side Bend: Hold the Dumbbell in one hand. Bend the torso towards the side of the hand holding the Dumbbell. Return to the starting position. This counts as one rep.
5 ASSAULT JOURNEY
AMRAP in 30 minutes
10 Front Squats (135/95 lb)
10 Bench Presses (205/135 lb)
10 Pull-Ups
10 GHD Extensions
20 calorie Assault Air Bike
6 ASSAULT DOWNHILL
AMRAP in 30 minutes
30 calorie Assault Air Bike
24 Ground-to-Overheads (45/25 lb)
18 Knees-to-Elbows
12 Bench Presses (185/115 lb)
6 Pull-Ups
7 JAMES RICHES
AMRAP For As Long As Possible
Bench Presses (225/155 lb)
8 STEVE HILL
AMRAP (with a Partner) in 20 minutes
Buy-in: 5 Rounds (each)
Partner A: 20/15 calorie Row
Partner B: 20 GHD Sit-Ups
* Switch after both partners finish
In the remaining time, AMRAP of:
Partner A: Bench Presses (155/105)
Partner B: Hang Hold from a Pull-Up Bar
* Switch as needed
One partner starts on the rower, the other starts on GHD. Switch when both partners’ reps are completed. After each partner completes 5 rounds, complete the max reps bench press in the remaining time (one partner working at a time, while the other does a hang hold); switch as needed.
9 JEREMY BAUGH
AMRAP (with a Partner) in 25 minutes
8 Toes-to-Bars
17 Overhead Squats (95/65 lb)
20 Floor Presses (95/65 lb)
19 calorie Bike + Barbell Hold (95/65 lb)
39 Double-Unders
This workout is performed in teams of 2. Only one athlete can work at a time. Partner 1 needs to finish all the reps for one movement before Partner 2 can proceed with the next movement (eg: Partner 1 completes the 8 Toes-to-Bar; Partner 2 completes the 17 Overhead Squats; etc.). During the 19 calorie bike, the partner not on the bike must pick up and hold the barbell for the whole duration of the 19 calories (if the barbell drops, the air bike must stop).
10 FOO
AMRAP in 20 minutes
7 Chest-to-Bar Pull-Ups
77 Double-Unders
2 Squat Clean Thrusters (170/125 lb)
28 Sit-Ups
Buy-In:
13 Bench Presses (170/125 lb)
Start the workout by completing 13 Bench Presses, not for time. Then immediately start the 20-minute clock and the AMRAP portion of the workout. Each round is 114 repetitions.
Score is the total number of rounds and repetitions completed (excluding the bench press) before the 20-minute clock stops.
CHEST EXERCISES
Pull Overs
I did them in my old Bodybuilding times and forgot about them as I hit a Box for the first time.
Getting them recommended in different strength programs like the “Squats & Milk”, brought them back on my plan. I do them directly after I squatted heavy or for longer sets to open my chest. It causes miracles as it stretches the muscle slowly under load.
Chris Colucci from T-Nation explains what is so special about the PullOver:
Here’s what you need to know…
- Some experts say pullovers are an effective chest exercise. They’re right
- Some experts say pullovers are an effective back exercise. They’re also right.
- Pullovers aren’t for everyone, especially people with shoulder issues. Check your upper body mobility before diving in.
One Exercise to Hit Many Muscles
Imagine you saw a group of guys gathered near the dumbbell rack taking turns doing an exercise you’ve never seen it before, so you ask what they’re doing.
- In a funny, not-quite-German accent, one tells you, “I do zis every chest workout. Ze pump you get feels incredible, like being wiz a woman.”
- The second dude, with an even funnier accent, drops a 200-pound dumbbell to the floor after finishing his set. “Yeah, buddy! Love doing these with light… weight… baby!”
- A wide British monster whose shadow covers half the wall chimes in. “I include this in every back workout. The stretch on the lats and the peak contraction are key.”
- The fourth lifter is super-ripped and would be a great fitness model. “I’ve been doing this for years and it really built up my serratus. It makes a huge difference in my ab poses.”
- Last, a real old-timer sits up after a set and tells you, “This’ll stretch your ribcage and give you the kind of barrel torso Hercules would be proud of.”
And that’s the complicated, confusing, even contradictory world of the pullover.
Technique
- Place a dumbbell standing up on a flat bench.
- Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface. Hips should be below the bench and legs bent with feet firmly on the floor. The head will be off the bench as well.
- Grasp the dumbbell with both hands and hold it straight over your chest at arms length. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position.
- While keeping your arms straight, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
- At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
- Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.
- Always ensure that the dumbbell used for this exercise is secure. Using a dumbbell with loose plates can result in the dumbbell falling apart and falling on your face.
If you are new to this movement, have a spotter hand you the weight instead. If not, please ensure that the dumbbell does not fall on you as you arrange your torso to perform the exercise on the bench.
Ring Push Ups
Not only a ring Push Up allows you do go deeper than a normal Push Up but the unstable rings force your deeper muscles to work. Plus: You can scale them easily.
The father you push the rings out the harder it will get.
Ring Flys
Same settings as the Ring PushUp but this time you go wide. Really wide. Your chest, shoulders, straight arm strength are will be tested and improved here.
Check out the next chest exercise.
Dumbell Bench Press
This is not only a supportive exercise for your BenchPress but great to build general power out of the dead position.
How?
- Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.
- Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
- Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times. This will be your starting position.
- Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly.
Tip: Ideally, lowering the weight should take about twice as long as raising it.
Explosive PushUps
What i mentioned initially comes back here. Power, speed, strength. All combined in this exercise. Yes, it is challenging and probably for the more advanced athlete, nevertheless working on your push ups is never a bad idea.
An explosive push up, like all explosive movements, will help and support your stability and can be easily transferred into other exercises. There are many movements that come into my CrossFit mind if i hear the word explosiveness. Think about it.
Add these exercises into your training and build strength, muscle and power.
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