Bench Press

A simple power-lifting exercise, the Bench Press, is excellent for improving chest muscle. However, CrossFit appears to prefer overhead rather than bench pressing, most likely due to the transition of overhead work to Olympic Lifting, but perhaps also due to the risk for having weak balance and rigid shoulders to perform too much bench work. Given the high degree of versatility needed in CrossFit skills such as Olympic Lifting and gymnastics, this may be counter-productive. But just make sure you combine some Bench work with a lot of back chain work.

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Tuesday 190730

Single-dumbbell overhead squat 5-5-5-5-5 reps

Bench press 3-3-3-3-3 reps

5 attempts at a max set of triple-unders

Thursday 190620

For time:

21 bench presses

21 strict L chest-to-bar pull-ups

Run 800 m

15 bench presses

15 strict L chest-to-bar pull-ups

Run 800 m

9 bench presses

9 strict L chest-to-bar pull-ups

Run 800 m

♀ 115 lb. ♂ 175 lb.

Friday 190503

4 rounds for time of:

21 bench presses

15 pull-ups

400-m run

♀ 95 lb. ♂ 135 lb.

Saturday 190427

5 rounds for time of:

7 left-arm dumbbell rows

7 right-arm dumbbell rows

21 dumbbell bench presses

500-m row

Men: 50-lb. dumbbells

Women: 35-lb. dumbbells

Monday 190318

3 rounds for max reps of:

Body-weight bench presses

Strict pull-ups

Friday 190215

3 rounds for time of:

15 body-weight bench presses

20 single-arm rows, left arm

20 single-arm rows, right arm

1,000-meter row

Men: 40-lb. dumbbell

Women: 25-lb. dumbbell

Wednesday 190123

3 rounds of:

7 dumbbell bench presses

5 strict L pull-ups

Then,

Row 1,000 m for time

Monday 181015

Single-dumbbell overhead squat 5-5-5-5-5 reps

Bench press 3-3-3-3-3 reps

5 attempts at a max set of triple-unders

Scroll for scaling options.

Post loads and jump rope reps to comments.

Compare to 161224.



Related:

• The Single-Dumbbell Overhead Squat

• Read: The Role of Bench Press in Strength Training

Monday 180820

JBo

Complete as many rounds as possible in 28 minutes of:

9 overhead squats

1 legless rope climb from seated

12 bench presses

Men: 115-lb. OHS and bench, 15-ft. rope

Women: 75-lb. OHS and bench, 15-ft. rope

Scroll for scaling options.

Post rounds completed to comments.

Compare to 140816.



Related:

• The Overhead Squat: Simple Yet Nettlesome

• The Legless Rope Climb

Sunday 180701

Weighted dip 3-2-2-1-1-1-1 reps

Bench press 3-2-2-1-1-1-1 reps

Turkish get-up 3-2-2-1-1-1-1 reps

Scroll for scaling options.

Post loads to comments.



Related:

• CrossFit WOD 180701 Tips With Rory McKernan

• The Bar Dip

• The Bench Press

• The Turkish Get-Up