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-   -   "No Bench Press" Bench Press Program (https://board.crossfit.com/showthread.php?t=4013)

Nick Gagnon 06-17-2007 07:56 PM

Basically, my idea for the program is very simple. I want to see how far I could push my max bench press without actually training the movement, and using only bodyweight exercises. I was thinking something along the lines of training M/W/F, alternating the following workouts:

1 - Weighted Ring Dips/Pullups
2 - Weighted Handstand Pushups/???

I guess my question would be is what is another upper body pulling movement I could throw in the mix that is a bodyweight exercise? I don't really like the idea of doing pullups for all of the workouts, especially if I am going to be training them heavy most of the time.

Roark Marsh 06-17-2007 07:58 PM

Don't weighted exercises kill the "bodyweight" in "bodyweight exercises"?

Pushups of more exotic varieties.

Aaron Gaskill 06-17-2007 08:03 PM

Push ups with your feet in the rings...somewhat of a incline pushup?

Jason Lopez-Ota 06-17-2007 08:06 PM

Bent over rows, rows from a pushup position.

Nick Gagnon 06-17-2007 08:25 PM

Thanks for the quick replies guys.

I know the whole idea of it may sound silly, but I just needed a goal to get me moving again. The other day I had maxed out my bench press at 245, and would like to see if it is possible to hit 300 without doing the movement.

Also, weighted bodyweight exercises would probably still be considered bodyweight, since you are still moving your body in the same plane of motion against a fixed point of resistance. Maybe I'll try the rows, that might work.

Blair Robert Lowe 06-17-2007 09:24 PM

Levers and planches?

Russell Greene 06-17-2007 09:43 PM

Weighted muscleups. Front levers. L-pullups. Rope climbs. Clap pullups.

Gant Grimes 06-18-2007 08:31 AM

>>would like to see if it is possible to hit 300 without doing the movement.

Why?

Daniel Fannin 06-18-2007 08:38 AM

One word: Specificity. If you want to bench 300, you're probably going to have to do the bench.

But hey, if you can do it, more power to you. Why the aversion to the bench, if I may ask?

Roger Harrell 06-18-2007 08:57 AM

It's totally possible to get a 300lb bench without doing bench, though it's an odd way to get at that goal. In many cases it can happen just as a byproduct of other training. But, if you want a big bench, why wouldn't you train it?


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