Bench press is one chest exercise that may be included in a Crossfit workout.
Crossfit is a brand that uses high intensity interval training to build muscular endurance. Each workout of the day varies from the one before and includes a circuit with exercises that work various body parts. Whether your workout includes chest exercises depends on the day of the workout and how you plan your circuit.
Understand Crossfit Circuits
Crossfit uses high intensity circuits that vary. In a given circuit, you may have three to 10 different exercises that go from one muscle group to another. For example, a participant might do a series of burpees followed by some squats and then some pushups. In this circuit, both the burpees and the pushups would work the muscles in your chest. The basic idea behind circuit training is that while you work one muscle group, another muscle group can rest. This minimizes the amount of rest needed between exercises and maximizes the amount of work you can do.
ID Chest Exercises
There are many exercises that work the pectoral muscles. A study done by the American Council on Exercise measured nine chest exercises using EMG to see how much the chest muscles were activated during each exercise. The exercises were barbell bench press, bent-forward cable crossovers, seated chest press, incline dumbbell flys, pec deck, dips, suspended pushups, stability ball pushups, and standard pushups. The researchers found that the top three chest exercises were the bench press, pec dec, and bent forward cable crossover in that order. Any of these can be worked into a Crossfit WOD as one of the exercises.
Do Chest Exercises in a Circuit
Crossfit circuits are based on the idea of high intensity interval training. Also, the goal of Crossfit is building muscular endurance as well as strength to develop overall athleticism. Muscular endurance requires a high number of repetitions, and strength is built through lifting heavy weight. So, whichever chest exercises a participant chooses to do have to fit both of these criteria. If you can only do 10 pushups, you can modify the workout to include bench press instead. If you can't bench a lot of weight, you can use dumbbells or the barbell without any weights on it.
Every Day Isn't Chest Day
While Crossfit WODs include chest exercises from time to time, not every WOD has to have one. Sometimes your circuit will not include a chest workout. Because the Crossfit brand is built on the idea of having a variety of exercises in a variety of circuits, you may go a full week without working on your pectoral muscles. According to an article by the Mayo Clinic, you don't need to work every muscle, every time. Allowing muscles time to rest helps with building strength and muscle maintenance.