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

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Old 09-03-2011, 12:03 AM   #1
Bradley Groom
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5/3/1 without bench

I'm starting a 5/3/1 cycle + metcons and I'm wondering how important is it I include bench press?
Should I just drop it altogether or substitute it with something? Ring dips etc?
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Old 09-03-2011, 02:14 AM   #2
Dave Traeger
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Re: 5/3/1 without bench

The program as written did very well for jim wendler and those who had followed it. in saying that, it really depends on what your goals are. Is there something else you're aiming for or your just dont have a bench?

At the affiliate I belong to, we're following wendler with power cleans in place of bench press. Only one cycle into it so cant say how its working but I do like it so far.
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Old 09-03-2011, 08:06 AM   #3
Brendan McNamar
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Re: 5/3/1 without bench

You should bench.

I'm not sure where CrossFit's anti benching attitude came from but benching has helped me a lot to develop upper body strength. We bench at my gym.
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Old 09-03-2011, 08:15 AM   #4
Robert Fabsik
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Re: 5/3/1 without bench

How would you sub ring dips for a 5/3/1 exercise? I think it would be tough to do the various percentages unless you have a monster weighted ring dip.

I agree with the others, unless there is a health or equipment issue, get benching.
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Old 09-03-2011, 08:36 AM   #5
Eric Montgomery
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Re: 5/3/1 without bench

If you want stronger and thicker chest, tricep, and shoulder muscles, you should bench. Dips and ring dips are ok as an assistance exercise or to build up weak triceps, but that makes them a supplement and not a replacement for benching.
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Old 09-03-2011, 08:50 AM   #6
Michael Ingley
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Re: 5/3/1 without bench

unless you have shoulder problems aggravated by bench, I wouldn't drop it. It's a great exercise and has a lot more carryover than you think to other upper body endeavors
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Old 09-03-2011, 10:25 AM   #7
Aaron Gainer
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Re: 5/3/1 without bench

Why not push press instead of bench? A stronger push press will give you decent bench press strength without even benching!!!
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Old 09-03-2011, 10:37 AM   #8
Paul Coomans
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Re: 5/3/1 without bench

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Originally Posted by Aaron Gainer View Post
Why not push press instead of bench? A stronger push press will give you decent bench press strength without even benching!!!
I'm very curious as to why you recommend a push press? A strict press seems like a more decent substitute, even though ideally you should press in both the vertical and horizontal plane. I don't see the logic behind adding leg drive to the lift.
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Old 09-03-2011, 10:50 AM   #9
Jonathan Vechet
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Re: 5/3/1 without bench

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Originally Posted by Aaron Gainer View Post
Why not push press instead of bench? A stronger push press will give you decent bench press strength without even benching!!!
Wendler says one could substitute the push press for the press but makes no mention of using it to substitute the bench. There's probably a reason for that.
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Old 09-03-2011, 06:11 PM   #10
Pearse Shields
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Re: 5/3/1 without bench

I also am confused about why you want to abandon the bench. I realise that CF is anti-bodybuilding, and that benching is the king of exercises for most bros in the gym, but it is still a great exercise.
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