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Home » Exercise Programs » Effective Chest Exercises to Build Power, Strength and Muscle – BOXROX

CrossFit is a multi functional sport that uses compounded exercises. As your chest is a large muscle group, it is a part of those compounded exercises. It is important for many upper body exercises such as push ups, dips and almost every overhead movement such as presses and even chin ups.

Therefore a well trained chest will brings you advantages. But the more muscles you build, the slower you may get. And not only slow but immobile. A huge chest will hinder you to pull yourself high enough for a muscle up. Leave this for the Bodybuilders, that is indeed impressive but totally useless for the sport of CrossFit.

We do not train for volume or a harmoniously looking body (well, not primary). We need power, we need speed, we need strength. What we want to achieve are strong and conditioned pectorals and here is how to achieve that:

If you are looking for new incentives for your leg training, would it be helpful to mention back squats? We will assume that you are already very familiar with these exercise and want to expand your training stimulus. Of course that does not mean that you shouldnt skip bench pressing from your training.

For more information on the bench press check out this article:

Why Crossfitters Should Bench Press More Often

I did them in my old Bodybuilding times and forgot about them as I hit a Box for the first time.

Getting them recommended in different strength programs like the Squats & Milk, brought them back on my plan. I do them directly after I squatted heavy or for longer sets to open my chest. It causes miracles as it stretches the muscle slowly under load.

Chris Colucci from T-Nation explains what is so special about the PullOver:

Imagine you saw a group of guys gathered near the dumbbell rack taking turns doing an exercise youve never seen it before, so you ask what theyre doing.

And thats the complicated, confusing, even contradictory world of the pullover.

Technique

More here:
Effective Chest Exercises to Build Power, Strength and Muscle - BOXROX

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Home » Exercise Programs » Effective Chest Exercises to Build Power, Strength and Muscle – BOXROX