According to strength coach Mark Rippetoe, “Strong people are harder to kill than weak people, and more useful in general.”
When CrossFitters think of a strong athlete, they probably imagine someone like Neal Maddox cleaning 365 lbs or Dave Lipson deadlifting over 600 lbs. When it comes to the bench press, however, most CrossFitters don’t necessarily think of it as a test of functional strength, so they don’t use it often in their training program. The truth is that if your goal is to become a stronger athlete, there is no denying the value of the bench press. Learn more about this important lift and how to do it better.
Bench Press = Good for Beginners
According to Mark Rippetoe, the bench press may be the best lift for introducing pressing strength to a novice athlete. In his CrossFit Journal article, he explains:
Benching provides hard active work for the chest, shoulders, and arms and isometric work for the forearms. It trains novice lifters the fundamental skill of pushing on a very heavy load, perhaps its most useful function. When people first start training, they have no experience with maximal effort. The bench press is a very good place to learn how to bear down and push hard, and this invaluable lesson translates to all the other slow lifts quite well.
CrossFit West Sacramento also endorses the bench press as “a suitable exercise for any beginning strength trainee who is deficient in upper extremity strength….The low skill nature of this exercise lends itself very nicely to the novice lifter.” Steve Mologousis of functionalathlete.com adds: “There are not very many exercises that will allow you to load up the kind of weight the bench press allows you to do.”
For many athletes, the shoulder press “is quick to stall, but pushing the bench press up is a good way to gauge whether your overall pressing strength is increasing or staying stagnant.”
Women in particular often struggle with lacking the gymnastic strength required for movements like pull-ups and full push-ups. The bench press is a movement that can aid in developing both upper body strength and tricep strength at a much lower percentage of one’s bodyweight. The bench press is a foundational lift that can build much-needed absolute upper body strength.
Better Bench Press = Better Shoulder Press
CrossFitDoneRight advocates for the value of the bench press as an assistance exercise for the shoulder press. For many athletes, the shoulder press “is quick to stall, but pushing the bench press up is a good way to gauge whether your overall pressing strength is increasing or staying stagnant.” Both of these lifts demand that athletes improve their upper back (lats) strength in order to provide a base for the pressing action.
One of the keys to a solid bench press is maintaining full body tension, from your feet pushing off the floor all the way to your tight grip on the bar.
Furthermore, CrossFit Asheville describes the use of the close grip bench press as an indicator of upper body strength. According to them, the ideal ratio of one’s 1RM close-grip bench press to one’s 1RM back squat shouldn’t be any lower or any higher than 66%. That is, if “legs too strong (Close Grip Bench Press < 66%)…you’ll have trouble catching the bar correctly and are likely to create injury to the neck and shoulders long term. Arms too strong (Close Grip Bench Press > 66%) and you’ll likely pull early with your arms and damage your elbows and wrists.”
Announcements Hi Everyone! 4th of July is upon us, and we have decided to have both Crossfit and Metcon classes at 9:00am on Friday. Come on in and work up an appetite!! Happy 4th.. Saturday will be regularly scheduled classes. Thanks. Main –… [ 45 more words. ]
Friday July 4th- 8 & 9am Classes only!
Sunday July 6th- 9am Swim WOD at COM Kentfield Pool
Sunday July 6th- Oly Strong moves to 10:15am on Sundays
Tuesday July 8th- 11-11:45am CrossFit Kids starts, 2 spots left, register today! Parents WOD while your kid plays!
Saturday July 12th- Crosstown Throwdown TCF vs Santa Rosa Strength and Conditioning – 11:45-2 pm at TCF, sign up on competition board located in SRB- all levels welcome!
July 21st- Clarke Holland attends and dominates the CrossFit Games 2014
Schedule for the week of July 4th:
Friday, July 4th: 10am class @ CSC only
Saturday, July 5th: 10am class @ CSC only
Make your way up to CrossFit Sonoma County to pick a Hero workout to complete in honor of Independence Day! The gym will be open from 10am-11:30am. Come in and throw down before a day filled with food, family, and fireworks!
Last nights Pull Up Skill,Clinic was full as can be! We had people get their first Kipping Pull Up, we had others improve their technique, and started others on their way to getting pullups! It was great time yesterday, good work to all those who attended!
TODAY’S WOD LIFT Back Squat: 3×2 @ 90% Bench Press: 3×2 @ 90@ Sumo Deadlift: 2×2 @ 90% of deadlift 1RM METCON 21-15-9: Pull-ups Wall Balls KB Swings (70/53) Five Ways Your Digestion Goes Wrong and How To Fix It [ 18 more words. ]
7 Thrusters 95/65
7 Pull Ups
Rx+ = 95/65 and C2Bs
This year’s 4th of July WOD will be held at the Guy West Footbridge on the American River at Sac State. It will be a longer, team based WOD. Everyone is welcome and encouraged to join in. We will scale for you all and keep everyone moving. It’s always a blast to get outside and do something a little different on the 4th. Plan to be there at 8:30am.
Please register for the class by Wednesday evening, as usual on Front Desk HQ so we can figure out how much equipment to haul out.
Park at 910-948 University Ave and meet at the base of the Guy West Footbridge.
SMR - low back / erectors
2 min Banded hamstring mobilization
2x10 glute bridges
10x2 Banded Speed deadlifts
Take a few minutes to find a reasonable work weight for Banded deadlifts. It will be in the 50-70% range of your best Deadlift... But use a weight that allows you to PULL FAST off the floor, and lockout fast, even with the band. Hold each lockout for a 3 count, and deload the bar between reps. Guys use the blue or red band, and girls use red.
4 rounds for time:
60 double unders
Week 6, Day 3:
6x3 Power Cleans from the blocks @ 70-75% (at the knee or slightly above)
AMRAP in 10 minutes:
(4,8,12...) toes to bar
*unbroken 25' handstand walk after each round
*if you complete the round of 24, then stop and mark the time
4 rounds for time:
60 double unders
Given that most of us are going to be away on the camping trip, Genesis is going to celebrate 4th of July tomorrow! 4th of July Workout: Wear red, white, or blue or add 50 burpees to your workout before completing the following: 8 Rounds 7 Pop-ups 4 Hand… [ 50 more words. ]
New On Ramp starts tonight! We are running a new schedule now that allows you to start on any Tuesday and attend classes for 4 weeks! For more info visit www.crossfitdavis.com or send an email to email@example.com
CrossFit Davis is a community of individuals dedicated to living better and being healthy, we work hard and have fun. We believe in eating, exercising and living with a purpose. The heart and soul of CrossFit Davis are the people in it. We learn and grow with each other through hard work and determi…
There's still time to sign up for the Rowing Clinic with Scott Frandsen on July 12th at 10am. Learn how to row with Power and Efficiency from the Olympian and Rowing Coach. $60 per person. Sign up at the gym.
For anyone who was wondering if the gym was going to be open on Friday the 4th of July..... We will be holding one 9AM class for anyone who wants to come get there WOD in before all the parties and family time start. =)