CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Fitness
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

Thread Tools
Old 06-18-2007, 10:22 AM   #11
Michael Tong
Member Michael Tong is offline
Join Date: Jul 2006
Location: Columbus  Ohio
Posts: 161
I personally think it is cool and unique to try to improve your 1 RM bench without actually doing the movement. If your aren't trying to reach a goal for competition, why not experiment a little...

Other exercises:
- plyo push-ups
- one-arm push-ups
- heavy bag
- push-ups with off-setting hand positions
  Reply With Quote
Old 06-18-2007, 01:04 PM   #12
Connie Morreale
Member Connie Morreale is offline
Join Date: Apr 2007
Location: Ellicott City  MD
Posts: 502
hand stand push-ups will primarily train the deltoids. rows and pull-ups use the back/biceps as the prime movers.
the body position of the push up will better train for bench. have someone slap a 45lb wt plate between your shoulder blades after you assume the push up position. when you can do a dozen of those, add a 25 lb plate on top of that. etc....
also, the exercises that michael listed above.
  Reply With Quote
Old 06-18-2007, 10:15 PM   #13
Mirza Besic
Member Mirza Besic is offline
Mirza Besic's Avatar
Join Date: Jun 2007
Location: St. Clair Shores  Michigan
Posts: 237
My bench has gone up from 195 when I first started training to now, 255. I just weighted in at 149 lbs. (summer cutting)

But the real thing is that Weighted Dips and leaning forward is excelent for your bench. The static movements strenghten your joints and sabilizer muscles.

Believe it or not, when I used to do bench I'd flail around. Thorugh gymnastics; the movement is so fluid it was scary. The weight didn't phase me WHAT so EVER. I felt confidence over the weight even if it was too heavy. And I havent done ANY bench at all, just super heavy either leverage or extra weight exercises.

For example:

me= 150~ lbs
Dip belt = 5 lbs
105 lbs of weight = 105 lbs (next week 107.5 lbs)

total: 270lbs dipped x 5 reps x 5 sets

Other than that, Planche training ala Coach Sommers is excelent along with other INTENSE body weight exercises. Like pseduo pushups with your hands inverted by your waist; stiffen your body and press.

And if your strong enough and can do a Straddle Planch Pushup or several, then by all means you'll never have to do benchpress again. Those exercises I would immagine by FAR surpass its efficiency.

Problem with the bench press is that, it just teaches you the bench press which in reality is a very "simple" movement. Totaly useless for any functional strenght.

OH OH also doing those dumbell maltese fly's is EXCELENT for strenghtening your joints and shoulders.

Later hope this helps.

  Reply With Quote
Old 06-18-2007, 10:20 PM   #14
Gorm Laursen
Member Gorm Laursen is offline
Join Date: Jun 2006
Location: Copenhagen  ...
Posts: 274
One-armers! With feet close together! The more aligned with the floor your body is, the cooler you are!

The mirrored version of this is the one-armed bodyweight row so if you're seeking a one-armed pulling motion, this be it.
  Reply With Quote
Old 06-18-2007, 11:30 PM   #15
Mike Marin
Member Mike Marin is offline
Mike Marin's Avatar
Join Date: Apr 2007
Location: South Gate  California
Posts: 76
What are the dumbell maltese flys????
  Reply With Quote
Old 06-20-2007, 12:15 PM   #16
David Osorio
Affiliate David Osorio is offline
David Osorio's Avatar
Join Date: Sep 2006
Location: Brooklyn  New york
Posts: 229
Some intermittent int/ext rotation might be a good idea in terms of keeping your shoulder strong. Especially if you plan on attacking what looks like a laundry list of new exercises here.

If you're trying to stay bodyweight specific, you could probably use a wall and your body as the resistance, but IMO dumbbells or light clubells or even cables would work better.
  Reply With Quote
Old 06-20-2007, 10:54 PM   #17
Nick Gagnon
Member Nick Gagnon is offline
Join Date: Sep 2005
Location: Chanhassen  Minnesota
Posts: 317
Lots of good ideas here, I really need to incorporate more variety. Planches and levers seem like something I should work on.

The reason behind the whole benching thing really has no reason, it's just something to do. Also I primarily train at home, and don't get to the gym all that often(thus the preference for bodyweight exercise).

One last thing, please don't think of me as one of those "how much ya bench" guys. I'm pretty well rounded regarding overall fitness.
  Reply With Quote
Old 06-21-2007, 01:13 AM   #18
Mirza Besic
Member Mirza Besic is offline
Mirza Besic's Avatar
Join Date: Jun 2007
Location: St. Clair Shores  Michigan
Posts: 237
Mike Marin, has a guide for the maltese, its part of it.

The basic functions of it are to lay on a bench /w dumbells gripped in a serpatine grip. Lower arms from planche level to Maltese level on a 3-3-1 second scale. (3 seconds down 3 second hold 1 second up) The key here is to really lock your elbows out and focus on using your deltoids and chest.

From my experience, you will need to start out with very light weight to condition your joints. However; once your joints get stronger you will be able to increase the weight aggresively.

I'm using 35 lb dumbells now. It's a killer exercise :-)
  Reply With Quote

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is Off
HTML code is Off

Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Bench press Adam Killam Exercises 1 02-14-2007 07:32 AM
Grip - Bench press and standing press Daniel Doiron Exercises 11 12-09-2006 08:17 PM
Bench Press Stanley Kunnathu Exercises 8 07-12-2005 07:44 PM
Where does the bench press fit in? John Frazer Fitness 22 03-16-2004 07:27 PM
Bench rep max Scott Parker Exercises 0 03-10-2003 06:25 AM

All times are GMT -7. The time now is 07:05 PM.

CrossFit is a registered trademark of CrossFit Inc.