The Bench Press is a classic compound strength exercise where you press a barbell away from your chest while lying flat on a bench. Known primarily as a chest-builder in bodybuilding and powerlifting circles, it also plays a valuable role in CrossFit as an accessory movement to support pressing strength and upper-body balance.
While it’s not as commonly featured in CrossFit metcons as the squat or deadlift, the bench press helps build raw pushing power, improves lockout strength in movements like push-ups and dips, and supports joint stability for overhead work.
Whether you’re targeting strength gains, muscle development, or pressing mechanics, the bench press is a proven and powerful movement for CrossFit athletes at all levels.
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1 min on/30 sec off
5-4-3-2-1
Deadlift
ME burpees over bar
Rest 3 min
1 min on/30 sec off
5-4-3-2-1
Bench press
ME cal Assault bike
The bench press is one of the most effective exercises for building upper-body strength. It primarily targets:
Because the movement involves multiple joints and muscles, it’s considered one of the "big three" lifts for comprehensive strength development.
To perform a bar muscle-up:
• Start hanging from a pull-up bar with a firm, slightly wider-than-shoulder-width grip.
• Initiate a strong kip swing by pushing your chest forward and then driving your hips up explosively as you swing back.
• As your hips rise, pull aggressively toward the bar—not just up, but backward in an arc—keeping the bar close to your body.
• At the peak of your pull, perform a fast transition by "rolling" your chest over the bar, then catch yourself in the dip position.
• Press out to full lockout with straight arms above the bar.
Coaching cues:
• Keep your legs tight and toes pointed
• Lead with the hips before pulling with the arms
• Pull the bar to your hips—not your chin
• Stay tight through the core and shoulders
Progressions include chest-to-bar pull-ups, jumping bar muscle-ups, and banded transitions. It’s highly recommended to build strict pull-up and dip strength before attempting high-volume reps.
Absolutely. The bench press is a time-tested, research-backed movement for developing upper-body pushing strength. It’s been a cornerstone in strength training programs for decades, from athletes and CrossFitters to powerlifters and general fitness enthusiasts.
In CrossFit, while it’s less common in metcons, it’s often used in strength cycles, hero WODs, and as an accessory lift to support overall capacity. It works well in EMOMs, supersets with pulling movements, or dedicated upper-body days.
Bottom line: if your goal is to press more, perform better, and build upper-body resilience, the bench press works—and it works well.
The bench press offers several key benefits for CrossFit athletes:
• Upper-body strength development – Builds maximal pressing power for movements like push-ups, dips, and handstand push-ups.
• Joint and tendon reinforcement – Strengthens connective tissue in the shoulders and elbows.
• Muscle hypertrophy – Helps increase muscle mass in the chest, arms, and shoulders.
• Improved lockout strength – Transfers to Olympic lifts and gymnastic skills requiring shoulder stability.
• Balance for overhead training – Offsets dominant vertical pressing with horizontal strength work.
Whether you're a beginner building a foundation or an experienced athlete seeking stronger pushing mechanics, the bench press belongs in your rotation.
