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.”
#DIDYOUKNOW that CFCC offers Custom Fit Meals? These fresh, healthy meals are a great option for weeks when you're especially busy. They offer a huge menu that rotates week to week, and there's no commitment required. Use code CENTERCITY to take 10% off your first order. If you're thinking about participating in the #cfccrecharge or are struggling to find healthy options on-the-go, give CFM a try! #nutrition #paleo #paleoish http://crossfitcc.com/a-new-option-for-healthy-convenient-eats-at-cfcc/
At CFCC, we take pride in placing good nutrition high on our list of priorities. The consumption of Good Food in amounts appropriate for your activity level is just a part of the intricate relationship between your ability to sleep well, recover properly, make gains in the gym, and feel great on a d…
Don't forget we are holding a 2 hour introductory Strongman clinic on Sunday September 28th. Link to sign up is in the comments. Email Record at email@example.com if you have any questions about it and remember it is open to both CFCC member and non-members!
15 mins to work to heavy
Snatch deadlift + snatch pull + snatch
10 power cleans 185/125
20 burpee over bar
30 toe 2 bar
200ft farmers carry 55/35
30 toe 2 bar
20 burpee over bar
10 power cleans
MOVEMENT PREP: Foam roll hamstrings and glutes for 2 minutes, Lax ball back of shoulders 1 min/side, 30 seconds wrist circles, 10 leg swings (fwd, bwd, and side to side/leg), 30ft SL Toe Touch, 30ft broad jump
Body Comp Challenge is in full swing. Be sure to make these next 12 weeks worth it! #cfinvoke #cfiathlete #cfibootycamp #crossfit #bodycomp #fat #relentlesslife #weighin #eatright #nutrition #goals #progress
There is still space left to register for the Carl Paoli seminar at CrossFit Ridge Ave on September 20th from 9am-5pm.
The seminar is $295 with discounts offered for CF Level 1 Certified Trainers, Educators, Military/Fire/Police/Rescue and USA Gymnastics members!
This seminar is appropriate for coaches, trainers, and athletes of all levels who are familiar with CrossFit and/or training using functional movements. The main takeaway from this seminar is Coach Carl’s “Position-Movement-Purpose” framework with which you can analyze and dissect all movements, no…
What an awesome start to our Let's Move class on Saturday September 6! Remember this class is free every Saturday from 10:30-11:30 bring your kids and their friends! We can't wait to see the turn out for this Saturday!
CrossFit Love 090914 September 8, 2014 Level 1 – Fitness GHD Situp 3 x 10 DB / KB Alt Step-ups @ 20′ 3 x 16 4 Rounds10 Ring Rows20 Push-ups Rest :60 In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:12 Wall Balls 12 Burpees *show consistency…
The Olympic Weightlifting seminar with Diane Fu is almost here! Have you registered?! Learn more about the Olympic lifts and what mistakes you may be making that are holding your PRs back!
Check out the details and register TODAY! http://bit.ly/NtByob
We will have WODbody Sports Massage in house here at CrossFit RDU this coming Wednesday. Appointment slots will be available from 3pm-8pm in 30min sessions or more. There will be a sign up sheet on the whiteboard. Check them out and we may make it a permanent fixture!
$35 - 30 minutes
$45 - 40 minutes
$55 - 50 minutes
$65 - 60 minutes
Achieving Excellence through competition helps us break through our own boundaries. From the coaches desk we are all proud of the athletes that came out, and more importantly for all of your help and support.
Sarah Tallent Hometown: Hawkinsville, GA Age: 28 Occupation: Pediatric Nurse Practitioner. I work in critical care in the peds cardiac ICU and occasionally in the regular pediatric ICU. When did you first start CrossFitting? Jan 2010- I was newly engaged and wanted good wedding arms. What is your f
Hey Main Liners and R5ers! Good news...beginning this Thursday, 9.11 at 6:30pm we are bringing in a Chiropractor a couple days a week for your aches, pains and general fitness recovery needs to CFML. The wonderful, Dr. Katzen will be scheduling free consultations and following up with necessary treatments. We could all use a little adjustment. Call today to schedule your appointment at CFML- 610-664-8330 http://www.drkatzen.com/
Congratulations to Brandon M for passing his CrossFit Level 1 Certification and also Head Coaches Phil & Kelly for completing / passing their CrossFit Kettlebell Certification this weekend!
Continuing education is very important to us here at CrossFit Coastal. Your instructors are always in a constant state of learning new ways to serve you better.
Proud of you!
Check out CFD athlete, Sarah Tallent, in our latest Athlete Spotlight!
"My body has much more muscle than before. I like that part. I also really like feeling strong. I never feel more strong than when my hands are around a barbell preparing for a 1 rep max of something."
This Wednesday, September 10th from 6:30-8:00pm Kyle will be holding a Nutrition Seminar. It is free and open to anyone who would like to attend (members or non-members). If you haven't attended one of Kyle's nutrition seminars definitely get in for this one!
CFE Week of 9.8.14:
4 Rds: 2min each of row, burpees, DU. 1 min rest btw each. Then, core work.
9/10: 25 Min AMRAP of 400M Run w/ max plank hold. Once runner can no longer hold plank they must run again. Then, 5 Min hill sprints every 30 sec.