The Bench Press

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As always, we have a great week of programming for you. Coaches Damian & Tiffany work hard to bring you workouts that are creative, fun, and challenging. The blend of workouts, warm-ups, strength, and endurance helps to create athletes that are well-rounded.

They work hard to ensure the programming is constantly varied, in other words, that we are hitting on a wide variety of time domains, skills, modalities, weights, and reps. At the same time, being aware of where we need to put in some consistent work to help our athletes improve.

Last Friday, we did the Bench Press during “Linda”. Today, for strength, we are doing Bench Press again. You may wonder why we are doing it again so soon, and the answer, this is an exercise that we need to improve on at the gym.

Now, you may be thinking, this isn’t a high skill exercise like the clean or the snatch. In fact, it’s essentially a reverse push up with a bar. Just because it’s not a high-skill exercise doesn’t mean with practice you won’t see dramatic improvement.

Let’s take a look at the benefits of the bench press. Why do we even perform this lift? If you are thinking, to “improve upper body strength” then you would be correct! Think about all the exercises that require upper body strength. Exercises such as handstand pushups, ring dips, muscle ups, and even pull ups. Unless you are ripping out sets of 10 unbroken ring muscle ups, you can probably stand some work on your upper body strength.

In addition to building upper body strength, the bench press helps to build confidence putting weight overhead. By practicing in one of the more awkward positions of the bench press, you will improve in other pressing exercises such as the shoulder press, push press, and jerks.

The point is, this is an exercise worth doing consistently. Which is why you are seeing it again so soon at WildFire CrossFit.

Additionally, if you are doing extra work outside of what we do in class, I would highly recommend including the bench in that list. If you need help putting together a strength program, please talk to a coach about the Wendler 5-3-1 program. It’s simple, organized, and will help to keep you consistent in your Bench & Shoulder Press, Back Squat, and Deadlift.

In addition to Bench Press today for strength, we have a great complimentary exercise with the sled push. While the bench will work your upper body, the sled push will take care of everything else.

So, get into WildFire CrossFit for another great week and a lot of fun! Keeping making those gainz, and as always, we are here to help with anything you may need.


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