5/3/1 Bench Press and Barbell Complex

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5/3/1 Bench Press and Barbell Complex

5/3/1 Bench Press and Barbell Complex Today we are finishing up the 5/3/1 cycle with the Bench Press. Bench Press by Kara Mullins at CrossFit Tidal Wave in Galveston Follow these tips:

  • Bar Close to Wrists. Grab the bar close to your wrists, not close to your fingers.
  • Squeeze the Bar. Squeeze the bar hard so it doesn’t move. Try to break the bar apart like breaking spaghetti. This activates your triceps more.
  • Tighten Your Upper-back. Pull your shoulder-blades together & keep them tight. This gives your body a solid base to press from.
  • Drive Into the Bench. Use your legs to drive yourself into the bench. This puts pressure on your upper-back & traps, building a solid base.
  • Push in a Straight Line. Keep the bar above your elbows, don’t press it to your face. Fix a point on the ceiling where you want the bar to go.
  • Keep Your Elbows Tucked. The only way you can push the bar in a straight line. It also makes using your lats easier. Strength Workout (SWOD) 5/3/1 Bench Press Workout of the Day (WOD) 12 min Ascending Ladder (135/95) +1 complex each completion 1 Deadlift 1 Bent Over Row 1 Hang Clean 1 Thruster 50 Single Understhruster hooks

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