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When lifters talk wanting to about build a “barrel chest,” they’re often recommended to emphasize the upper portion of their chest muscles. Indeed, this typically neglected body part can create a fuller, more rounded chest.

But what if your lower chest actually needs attention or what if you want to harmonize every section of your pecs? Enter the lower chest cable flye. If the decline bench press is a lower-pec blasting chainsaw, this exercise is a fine-tuned scalpel.

This isolation movement will zero-in on the lower portion of your chest with minimal involvement from other body parts. This is the perfect fit for a chest workout aimed at emphasizing this muscle section. Take a sidestep from the basic cable crossover and hone in on the lower chest cable flye.

Lower Chest Cable Flye

• How to Do the Lower Chest Cable Flye
• Lower Chest Cable Flye Mistakes to Avoid
• How to Progress the Lower Chest Cable Flye
• Benefits of the Lower Chest Cable Flye
• Muscles Worked by the Lower Chest Cable Flye
• How to Program the Lower Chest Cable Flye
• Lower Chest Cable Flye Variations
• Frequently Asked Questions

How to Do the Lower Chest Cable Flye

Isolation (single-joint) exercises aren’t always the most complicated movements available, but the freedom allowed by the cable pulleys can sometimes prevent a reckless lifter from performing the lower chest cable flye correctly. Take your time and apply perfect technique for optimal lower chest recruitment.

Step 1 — Stand Between the Cables

Nestle yourself between a cable machine’s upright pulleys. Set the pulleys sky high with a single handle on each. Grasp those handles as if they’re your tickets to Pecsville and step forward just enough to feel the weights ascend slightly. Plant your feet firm, in a staggered stance to maximize stability.

Take a deep breath and flex your abs to improve your bracing and balance. Bend your elbows slightly to protect your joints, and pull gently on the handles until you feel tension applied to your chest.

Form tip: Balance can be especially tricky when you eventually increase weight. You can tilt your body forward at the waist slightly to prevent this. A staggered stance will also be your best friend in most cases.

Step 2 — Pull Your Hands Forward and Down

With a bend in your elbows that’s less “T-rex” and more “casual embrace,” initiate the motion. Picture the handles as two magnets drawn together in a sweeping arc, pulling themselves together in front of your hips. The unique arc motion — going from the top to bottom — is what will put stress on your lower chest. 

Pause for a second in the contracted position. Flex your pecs as hard as possible on each repetition to improve mind-muscle connection and increase your muscle-building potential. (1)

Form tip: You can take your thumbs off the handles and rest it alongside your index fingers to further improve your chest feeling. This will decrease involvement from your arms and shoulders.

Step 3 — Reverse Direction

Reverse the motion, letting the cables arc upwards, indulging in the pec stretch. Concentrate on feeling your chest working, not your arms or the fronts of your shoulders. Don’t bend or straighten your elbows — keep the same angle. Repeat for the desired amount of reps.

Form tip: Controlling the eccentric (stretching phase of the motion) will prove superior for muscle gains. (2) Don’t rush it! Take two or three seconds to return your hands to the top position.

Lower Chest Cable Flye Mistakes to Avoid

This exercise is not exempt from avoidable mistakes. These common errors could not only result in less muscle mass and strength, but also irritate and injure your elbows and shoulders. Let’s check these flye faux-pas to make sure you’re not doing them.

Over-Extension Extravaganza

Extending your arms too straight? That’s an invitation to Injuryville. Instead, embrace the bend. Keeping your arms straight will put more stress on your elbow joints as your biceps tendons will be stretched and the exercise will act as a weighted, dynamic stretch on the vulnerable tissue.

Working with straight arms will also increase shoulder tension and activation, as your biceps tendons go up through your shoulder joints. Because the lower chest cable flye is an isolation exercise, you really want to make sure it remains a chest exercise and avoid shifting the workload to your shoulders.

Avoid it: Always keep your elbows slightly bent during the execution. If you feel some tension in your elbows, bend them a little bit more. But don’t use it as an excuse to use as much weight as possible by bending them into a half-curl.

Turbo Speed Temptation

Speed is for the racetrack, not the cable flye. Savor each rep and soak in the tension. Going too fast will make you focus more on the simple output and less on the muscle. This could lead to lesser muscle gains, especially if you’re a newer lifter with poor motor control.

The importance of a strong mind-muscle connection is not to be underestimated, especially during isolation (single-joint) exercises like chest flyes. (3) Also, if you’re speeding up the reps, you might use momentum, thus diminishing the muscle’s time under tension, which is a key component of muscle gain. (4)

Avoid it: Force yourself to slow down by using a deliberate two-to-three count during each eccentric.

The Slouching Sinner

Keep that spine straight and regal. The Quasimodo look is so 15th century. When you use too much weight, or when fatigue sets in, you might lose posture and roll your shoulders forward to unconsciously bring more muscle into assisting performance of the exercise.

The problem is that your shoulder joint — one of the most complex and potentially delicate joints in the entire body — is put into a dangerous position, and you might injure yourself in the long run or irritate any existing shoulder problem.

Also, by adding other muscles into the equation, you’re defeating the purpose of the exercise — which is to focus on your lower chest. A multi-joint exercise like the dip or decline bench press would be more suited to lifting heavy weights if your goal was just to recruit as many muscles as possible. With the lower chest cable flye, use relatively lighter weight and focus on recruiting the target muscle with perfect form.

Avoid it: Keep your chest puffed up “proud” and hold your shoulders blades packed and down at all times during the lift. Even when the repetitions become challenging, never sacrifice your posture.

How to Progress the Lower Chest Cable Flye

For someone just starting their fitness journey, mastering the lower chest cable flye can be a tad challenging due to the coordination and strength needed. For the well-seasoned athlete, the hunger for more challenging variations never ceases. Dive into these exercise progressions based on your proficiency and thirst for challenge.

Dumbbell Decline Bench Press

The decline dumbbell press is a fantastic starting point for those new to chest exercises. This movement, performed on a decline bench, targets the lower chest region and mimics the effect of the lower chest cable flye. With the bench supporting your back, the risk of compromising form is minimized.

Beginners can utilize this dumbbell bench press variation to build foundational strength and become acquainted with the feeling of isolating the lower chest. Once you’re confident with your form and strength on this exercise, transitioning to the cable machine will be a smoother ride.

Single-Arm Lower Chest Cable Flye 

Feeling like the standard version isn’t enough of a challenge anymore? Introducing the single-arm variation could be your next step. Instead of using both hands to pull the cables simultaneously, focus on one arm at a time. This not only emphasizes unilateral (single-side) strength and muscle imbalances, but also challenges your core to stabilize against the pull of the cable.

Using one arm to perform the flye requires a solid mind-muscle connection, but is sure to deliver an intense contraction. This variation was a favorite of four-time Mr. Olympia Jay Cutler — the legendary bodybuilder swore by its effectiveness for sculpting a well-defined lower chest.

Benefits of the Lower Chest Cable Flye

The lower chest cable flye is mostly used by aesthetic enthusiasts and bodybuilders to develop that body part feature, but it’s for more than just building a pretty pec. Here’s a deeper look into the benefits of this flye exercise.

More Lower Chest Muscle

If you’re looking to develop this detailed body part, look no more. Research has consistently shown that isolation exercises, like the flye, garner pronounced muscle activation. (5) The lower chest cable flye, in particular, zeroes-in on the hard-to-target lower pectorals, ensuring both aesthetic appeal and functional prowess.

This movement is one of the few ways to target your lower chest with minimal involvement from other muscles. As such, if this body part is lagging, you’ll be able to bring it up to par without further stimulating already-dominant muscles. This is a key principle used by bodybuilders when trying to build a symmetrical and balanced physique.

Injury Prevention

By promoting muscular balance and symmetry, this exercise can aid in preventing muscular imbalances and, subsequently, may help to reduce the risk of injuries. (6) A well-balanced chest is not just visually captivating, but it’s biomechanically sound.

Lifters often think about balancing their posterior development with their anterior half by doing more overall back exercises and rotator cuff work for shoulder health, but it’s often forgotten that imbalances within a muscular chain can also lead to problems. If your lagging chest is completely dominated by your shoulders, for instance, you might risk overuse of tendons and joints in the long run.

Versatility

The cable pulley station offers a significant benefit over dumbbell or machine flye exercises in terms of customizing the movement to your body. It grants the freedom to experiment with different hand positions and pulling angles, along with the ability to fine-tune the weight in small increments, all while maintaining muscular tension throughout the entire range of motion.

You also have the ability to position yourself anywhere within the station, allowing you to find your balance and select a cable angle that best suits your preferences. This level of individualization adds versatility and effectiveness to your workout, enabling you to discover the ideal setup that effectively targets your lower chest.

Muscles Worked by the Lower Chest Cable Flye

As an isolation movement, the lower chest cable flye predominantly targets your pecs. However, given the intricate nature of our body, no activity exclusively engages a single muscle. Other muscles also play supportive roles when performing the exercise.  

Pectoralis Major 

More commonly referred to as the chest muscles, your pecs stand out as the most powerful pressing muscles in the upper body. They connect your humerus (upper arm bone) to your clavicle (collarbones), sternum, and upper ribs.

In the flye movement, your chest is primarily activated by drawing your arms inward, while also facilitating internal rotation and flexion. In the lower chest cable flye, the high-to-low angle will focus more on the sternal portion of the pecs — your lower chest.

Anterior Deltoid

The deltoids, or shoulder muscles, Are composed of three distinct segments: the anterior (front), lateral (side), and posterior (back). During the lower chest cable flye, your anterior deltoid aids the chest in the internal rotation and adduction (drawing the arms toward the body) of the humerus.

Biceps Brachii

This dual-headed muscle spans from your upper arm — crossing over the shoulder to connect to your scapula (shoulder blade). Serving as a vital component in the shoulder complex, your biceps provide stability during this exercise. The biceps also serve a more direct purpose during the lower chest cable — maintaining a bent arm position, emphasizing its function as an arm flexor.

How to Program the Lower Chest Cable Flye

Since this is a single-joint exercise, utilizing a single muscle to perform the majority of work, avoid using relatively heavy weights. Proper programming can maximize benefits and reduce the risk of injuries. Consider incorporating the lower chest cable flye as a “supplementary” exercise after a bench press variation or use it as a finisher for your workout.

Moderate Weight, Moderate Repetitions

The typical hypertrophy protocol of three to four sets of eight to 12 reps is effective for chest development. This is the generally the lowest rep range, and “heaviest” weight you use with the lower chest cable flye, as going even heavier for fewer reps would increase the risk of injury and decrease your ability to feel the target muscle working.

Light Weight, High Repetition

There are moments when you seek that intense burn. Executing two to three sets of 15 to 20 reps can be equally advantageous for muscle growth compared to more moderate loading. The increased time under tension from a higher rep range could further enhance the mind-muscle connection, letting you deeply engage with your lower chest muscles. This approach is ideal for a powerful workout finisher, after your pecs are already fatigued from previous exercises.

Lower Chest Cable Flye Variations

The cable crossover is advantageous due to the pulley station’s ability to quickly adjust the exercise. By merely altering the height of the cable, you can shift the focus on a different part of your chest.

Upper Chest Cable Flye

This is the exact opposite of the lower chest cable flye. Set the cable pulleys at their lowest point and grab the handles using a supinated grip (palms upward). Stand tall and balanced with your chest up, like any other cable flye. From there, bring your arms upward to around face level.

This motion will recruit more of the clavicular portion of your pecs (upper chest). Since the upper chest is underdeveloped with many lifters, you should give this variation a go, especially if your chest session did not have any incline pressing.

Cable Crossover

The standard cable crossover is a classic for a reason. Adjust the pulley so that they are around chest level, and this time bring your hands right in front of you, aligned with your pecs level.

This standard movement will uniformly recruit your chest as a whole, and is an excellent choice if you don’t have any blatantly lagging muscle.

FAQs

References

1. Calatayud J, Vinstrup J, Jakobsen MD, Sundstrup E, Brandt M, Jay K, Colado JC, Andersen LL. Importance of mind-muscle connection during progressive resistance training. Eur J Appl Physiol. 2016 Mar;116(3):527-33. doi: 10.1007/s00421-015-3305-7. Epub 2015 Dec 23. PMID: 26700744.
2. Roig M, O’Brien K, Kirk G, Murray R, McKinnon P, Shadgan B, Reid WD. The effects of eccentric versus concentric resistance training on muscle strength and mass in healthy adults: a systematic review with meta-analysis. Br J Sports Med. 2009 Aug;43(8):556-68. doi: 10.1136/bjsm.2008.051417. Epub 2008 Nov 3. PMID: 18981046.
3. Calatayud J, Vinstrup J, Jakobsen MD, Sundstrup E, Colado JC, Andersen LL. Mind-muscle connection training principle: influence of muscle strength and training experience during a pushing movement. Eur J Appl Physiol. 2017 Jul;117(7):1445-1452. doi: 10.1007/s00421-017-3637-6. Epub 2017 May 12. PMID: 28500415.
4. Burd NA, Andrews RJ, West DW, Little JP, Cochran AJ, Hector AJ, Cashaback JG, Gibala MJ, Potvin JR, Baker SK, Phillips SM. Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. J Physiol. 2012 Jan 15;590(2):351-62. doi: 10.1113/jphysiol.2011.221200. Epub 2011 Nov 21. PMID: 22106173; PMCID: PMC3285070.
5. Gentil P, Soares S, Bottaro M. Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy. Asian J Sports Med. 2015 Jun;6(2):e24057. doi: 10.5812/asjsm.24057. Epub 2015 Jun 22. PMID: 26446291; PMCID: PMC4592763.
6. Neme JR. Balancing Act: Muscle Imbalance Effects on Musculoskeletal Injuries. Mo Med. 2022 May-Jun;119(3):225-228. PMID: 36035582; PMCID: PMC9324710.

Featured Image: Vladimir Sukhachev / Shutterstock

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In the current strongman pantheon, a star probably doesn’t shine any brighter than Mitchell Hooper. The Canadian athlete is the reigning World’s Strongest Man (WSM) champion and has firmly established his overall dominance atop the sport of strongman. As a versatile athlete, Hooper is clearly also willing to flex his fitness knowledge. He posted this one day after the conclusion of the 2023 CrossFit Games.

On August 7, 2023, Hooper posted a video to his YouTube channel where he performed a mix of strongman and CrossFit exercises. It appears to be a round-up of clips from previous videos that have appeared on Hooper’s channel. In the process, the athlete discussed the distinction between the two different athletic disciplines. The video is overlayed with Hooper walking in an undisclosed neighborhood, narrating his included workouts while sharing his thoughts. The narrated conversation takes place throughout the clip.

Over the course of his various workout clips, Hooper seemingly leaves no stone unturned. Highlights included him performing variations of high-rep log presses, clean & jerks, muscle-ups on a pull-up bar, jump rope, running on a treadmill, and classic back squats.

In the end, Hooper used a familiar argument against strongman’s effects on one’s health as it relates to CrossFit. Hooper particularly highlighted the unique tests of elite competition.

“The big challenge with CrossFit is that you take what the pros do, and it’s sort of the same argument as, ‘Strongman’s not good for your health,’ which, of course it’s not … because you’re pushing your body past what it’s capable of and, in the end, sometimes that causes you to break down. And CrossFit’s the same way.

When you look at how CrossFit Games are planned, often times when you’re dealing with the best in the world, you’re going to program things in a way that make it particularly challenging on the body. Let’s say you do a squat into a deadlift into a clean. That is massively challenging on the posterior chain and your back is going to blow up. But that’s the goal. When you’re at a competition and you’re at the professional level, that’s what you should be doing.”

At the local, non-professional level, Hooper condensed his argument in a manner more accessible for less experienced athletes and recreational lifters who don’t plan to shine at the Games. How athletes use CrossFit to get fit can vary greatly from person to person, with everyone having different goals and needs.

“The biggest difficulty [at the local level] is that every CrossFit box is sort of up to the person who runs it. Do you want to follow that style of programming? Do you want to follow it more holistic? And in the end, CrossFit has a whole bunch of fundamental movement patterns that they believe are fundamental skills, that they believe encompass fitness.

I think the only time you get into a challenge, and why people often hate on CrossFit and call it ‘stupid,’ is when you do something like a high-rep clean & jerk with someone who’s not proficient at doing the clean & jerk in the first place … that becomes really dangerous because your strength level and skill level have such a discrepancy.”

It is that discrepancy that Hooper says creates a conflict for CrossFitters of all experience levels. Per Hooper, it’s here that a coach should become a significant priority.

“So, that’s what happens with CrossFit. Even if you’re not particularly strong, that zero skill is going to have to be balanced out with some sort of strength. So you’re automatically stronger than your skill allows you to be. And that’s where a really smart and really good coach is going to help you get there.”

Perhaps few other people could explain the challenges and drawbacks of CrossFit as eloquently as Hooper. His rationale as an elite strength sports athlete makes sense and is one any prospective CrossFitter should heed.

Featured image: Mitchell Hooper on YouTube

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On August 6, 2023, strongman Laurence Shahlaei recorded a 22-foot, four-inch Dinnie Stone Walk during the 2023 Donald Dinnie Day in Potarch Park, Scotland. The mark is a new World Record and surpasses his own previous best of 14 feet, 10 inches by over seven feet. The Dinnie Stones are famous for their unequal weight, necessitating an athlete to maintain greater focus while balancing them on carries.

CERBERUS Strength captured a video of Shahlaei’s milestone Dinnie Stone carry, posting it to the company’s Instagram profile. The carry itself did not seem to be much of a struggle for Shahlaei, as his face noticeably grew with joy with each successive step.

The 2023 Donald Dinnie Day event featured a host of strongman competitors aside from Shahlaei. Various elite strongmen and strongwomen like Tom Stoltman, Martins Licis, Luke Stoltman, Donna Moore, and Chloe Brennan were all on hand to participate. In a post on Shahlaei’s Instagram, various notable competitors like Brennan, Peiman Maheripourehir, Travis Ortmayer, and Eddie Williams offered messages of congratulations for breaking the Dinnie Stone Walk record.

Shahlaei seemed quite appreciative within his reflection.

“So happy today to come away from [2023] The Donald Dinnie Day with a new World Record in the Dinnie Stone Walk, 22 feet, 4 inches, beating the previous World Record of 14 feet, 10 inches,” Shahlaei wrote. “It feels amazing to still be breaking records at this stage in my lifting journey.”

According to Strongman Archives, Shahlaei last competed in a full strongman competition at the 2021 Giants Live Strongman Classic (GLSC), where he finished in seventh. The athlete might be most remembered for his victory at the 2016 Europe’s Strongest Man (ESM). These days, Shahlaei is a prominent strongman commentator, often releasing roster news and analysis over his YouTube channel with approximately 138,000 subscribers.

Even at the age of 40, Shahlaei appears to be finished with a full-fledged competitive strongman pursuit. That said, moments like this Dinnie Stone World Record offer a glimpse at an athlete who clearly still has a lot of power and strength in his back pocket.

Featured image: biglozwsm on Instagram

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For most of the weekend at the 2023 CrossFit Games, Roman Khrennikov seemed like a lock to win the Men’s Individual title. That is until he reportedly suffered a severe foot injury at the start of Sunday’s Finals. The athlete at the top of the leaderboard could not move like normal, all but ensuring someone else — in this case, Jeffrey Adler — would emerge victorious instead.

Despite his challenging circumstances, Khrennikov decided to keep competing. He wanted to finish what he started and set an example. He was rewarded summarily for that courageous decision by receiving the 2023 Spirit of the Games Award. Even while he didn’t win, it was quite a way for the 2023 third Fittest Man on Earth® to leave Madison, WI.

According to the CrossFit HQ website, the winner of the annual Spirit of the Games honor is an athlete whose character eclipses an entire field’s worth of people with incredible character. Per rhetorical questions from the CrossFit Director of Certification and Training, Nicole Carroll, it assesses who “inspires and motivates us to live life, even in the face of the most extreme challenges, with a little more grace, a little more kindness, a little more resilience.”

Such a description made Khrennikov the only logical choice in 2023. After sustaining his foot injury, Khrennikov likely knew he had no real shot at winning his first CrossFit Games title. He could’ve easily cut his losses and left the competition with the idea of preserving his long-term health. Instead, the American athlete decided to stick it out. Even while he was severely hampered and only really capable of doing most of the remaining Games movements on one leg, Khrennikov pushed through to the finish line.

Why? When it came down to it, he wanted to set an example for his son.

“I want to be a hero for my son and have him see me fight to the end,” Khrennikov said on the final day of competition.

Khrennikov’s decision set a standard for everyone watching, not just the people in his family. Sometimes, athletic excellence isn’t about just winning in the technical sense. It’s about giving one’s all, regardless of adversity. Because when athletes like Khrennikov leave everything on the line with nothing to gain, that can also be counted as a tremendous victory.

Featured image: @gowod_mobilityfirst on Instagram

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A weight bench is a valuable piece of gym equipment to have if strength training is a priority in your fitness life. You don’t have to just use it for the bench press, either. Weight benches can be used for a variety of exercises including sit-ups, crunches, leg lifts, and other movements that you would use your favorite barbells and dumbbells for. Flat utility benches may have one long back pad for you to lie on, while adjustable benches allow you to adjust the back pad (and sometimes the seat pad) to multiple angles.

If you’re reading this article, you’re likely looking for recommendations on the best weight benches to buy, and we’ve got you covered. We’ve found what we feel are the best of the best, and cover why they would be such great choices to add to your personal weight room. We cover the good and bad with all the options shared here so you have the best knowledge possible when making the final selection.

Our Top Picks for the Best Weight Benches

• Best Weight Bench for Home Gym Overall: REP Fitness AB-5200
• Best Foldable Weight Bench: PRx Profile Flat Folding Bench
• Best Adjustable Weight Bench: Rogue Adjustable Bench 3.0
• Best Weight Bench With Leg Extension: Force USA MyBench
• Best Cheap Weight Bench: GRIND Fitness Flat Bench
• Best Weight Bench on Amazon: FLYBIRD Adjustable Weight Bench
• Best Weight Bench for Small Spaces: Ironmaster Super Bench PRO
• Best Weight Bench for Beginners: Titan Fitness Single Post Adjustable FID Bench
• Best Weight Bench With Rack: Rogue Combo Rack

Best Weight Bench for Home Gym Overall: REP Fitness AB-5200

REP Fitness AB-5200

• Dimensions: 17.5” H x 57.6” L x 25.8” W
• Weight capacity: 1,000 pounds
• Materials: 11-gauge steel
• Warranty: 10-year frame warranty

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Pros

• Multiple colors available
• Optional wide pad
• Three decline angles and nine incline angles
• Easy to adjust
• Can stand for vertical storage

Cons

• Does not go up to 90 degrees
• Narrow seat
• Handle has no knurling or padding

We consider the REP Fitness AB-5200 the best weight bench overall for several reasons, but the main one is that you can personalize the bench in multiple ways. For example, you can customize the color of the frame and rails (blue, metallic black, and Army green, among others) and the width of the pad you want to use. The ladder-style adjustment system makes changing positions of the angle from incline to decline very simple and fast, and the degree of each position is laser cut into the frame. You can adjust it to various angles from negative eight to 85 degrees. 

The bench is built to withstand a lot of weight and last a long time. It also meets International Powerlifting Federation (IPF) standards, so competitors can mimic benching in a meet with it. Whether you’re a beginner or an advanced trainee, if you buy this bench, it will be the only one you buy for quite some time.

RELATED: Best Home Gym Equipment

Best Foldable Weight Bench: PRx Profile Flat Folding Bench

PRx Profile Flat Folding Bench

• Dimensions: 19” H x 45” L x 12” W
• Weight capacity: 1,000 pounds
• Materials: Alloy steel, vinyl
• Warranty: Unknown

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Pros

• Folds for convenient storage
• Mounts to a wall
• Simple pull-out and fold-up method
• All mounting hardware included

Cons

• No adjustable incline
• Sharp edges
• Not the most durable vinyl

Many home gym owners have limited space, and fitness equipment that folds up and is stowable can save valuable space. The PRx Profile Flat Folding Bench is able to be mounted to a wall and folds up so it’s out of the way, giving you ample space for other exercises.

When it’s unfolded, it won’t wobble as you use it. This bench doesn’t adjust to different angles, but you can still use it for a full-body workout. For example, you can use it for flat bench presses and rest your rear leg on it during Bulgarian split squats. It has a 1,000-pound weight capacity, but the vinyl isn’t very durable. However, if you’re not trying to set world records when you train, you can feel comfortable using this bench for all of your heavy sets.

Best Adjustable Weight Bench: Rogue Adjustable Bench 3.0

Rogue Adjustable Bench 3.0

• Dimensions: 17.5” H x 52” L x 11” W
• Weight capacity: 1,000 pounds
• Materials: 11-gauge steel, vinyl cover, rubber feet
• Warranty: Limited lifetime on the frame

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Pros

• 11 pad colors available
• Upgraded version available
• Minimal pad gap between back and seat
• Stands vertically

Cons

• No decline position
• May be awkward to move
• Not all tools for assembly included

The 125-pound Rogue Adjustable Bench 3.0 can adjust up to nine different incline positions ranging from 0 to 85 degrees with three seat positions. It’s wide and sturdy, so you can max out on it or train for high reps with comfort. You can personalize it by choosing one of the 11 different colors for the pad and frame, such as red, burnt orange, or white.

The medium gloss finish gives it a commercial gym look, but it isn’t so beefy that you can’t use it in your home gym. Beginners and smaller lifters may be challenged to move it, but the wheels and pull handle make it easier to transport it around your gym when needed.

RELATED: Best Adjustable Dumbbells for Home Gyms

Best Weight Bench With Leg Extension: Force USA MyBench

Force USA MyBench

• Dimensions: 17.5” H x 61” L x 26.5” W
• Weight capacity: 705 pounds
• Materials: Steel, high-density foam padding, vinyl
• Warranty: Lifetime structure

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Pros

• Leg attachment and preacher curl attachment included
• Environment-friendly coated frame
• Long bench is great for taller users

Cons

• Low weight capacity
• Top backrest position is 80 degrees
• Narrow bench width

The obvious benefit of the Force USA MyBench is the leg attachment that allows you to perform both leg extensions and leg curls. The extra exercises that you can do make this a valuable bench. Add in that you can do bicep curls with the included preacher attachment as well, and your weight training experience can be much more enjoyable.

The bench also has transport wheels and a handle for easier moving inside and outside of a squat rack. Besides going up seven incline positions from zero to 80 degrees, it can decline as low as 15 degrees so you can perform ab exercises such as the decline sit-up.

Best Cheap Weight Bench: GRIND Fitness Flat Bench

GRIND Fitness Flat Bench

• Dimensions: 17” H x 44” L x 21” W
• Weight capacity: 610 pounds
• Materials: Steel frame, rubber on feet 
• Warranty: 30 days

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Pros

• Vinyl provides extra grip
• Budget-friendly
• Lightweight

Cons

• Very short warranty
• Low weight capacity
• No wheels or handle for transporting

The price point is the obvious benefit of the GRIND Fitness Flat Bench. At just under $100, it’s one of the most affordable benches you can find.

This fixed flat bench would be a good starting bench for new trainees or lifters working with limited budgets. The extra grip on the vinyl will help prevent you from sliding, even when you’re sweating during training. The rubber on the feet will help keep the bench in place as well.

Even though the GRIND Fitness Flat Bench doesn’t have wheels, it does have portability due to weighing only 24 pounds. It can also be used for exercises such as split squats or step-ups, so you’ll get a lot of versatility out of it.

However, it only has a 610-pound weight capacity, and that includes your body weight plus the weight you’re lifting.

RELATED: Best Resistance Bands for Building Muscle, Resistance Training, and More

Best Weight Bench on Amazon: FLYBIRD Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

• Dimensions: 18.8” H x 45.5” L x 14.2” W
• Weight capacity: 800 pounds
• Materials: Alloy steel, faux leather
• Warranty: One-year frame, 30-day pad

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Pros

• Folds for easier storage
• Adjusts to 90 degrees
• Large seat pad

Cons

• Low to the ground
• 30-day warranty on pads
• Pin-in adjustment system

Many home gym enthusiasts rely on Amazon for their workout equipment needs. If you’re putting together a list for your workout space, add the FLYBIRD Adjustable Weight Bench to it. It’s durable, and the back pad has eight total adjustable positions ranging from -30 to 90 degrees. The seat pad has three more adjustments from zero to 23 degrees.

The bench can be used for many different weightlifting exercises, including bench presses, seated overhead presses, and decline sit-ups. The high-density, two-inch padding is covered with faux leather for extra protection against cuts and damage. The bench can also be used inside a power rack or in its own space, depending on which exercises you’re performing.

Best Weight Bench for Small Spaces: Ironmaster Super Bench PRO

Ironmaster Super Bench PRO V2

• Dimensions: 17.2” H x 44” L x 12.25” W
• Weight capacity: 1,000 pounds flat, 600 pounds on angles
• Materials: Steel frame, leather cover
• Warranty: 10-year frame, one-year upholstery

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Pros

• 11 lockout positions
• Easy to move in and out of place
• Easy to assemble
• Wide base and feet

Cons

• Lower capacity on incline positions
• Pull-pin adjustment system is less secure
• Narrow back pad

People with limited space can benefit from having a smaller bench to work with. The Ironmaster Super Bench Pro is at least eight inches shorter than other options on this list, and the seat pad is detachable, saving even more space and allowing for easier storage.

This bench is also unique in that the seat has three height adjustments — 12.5, 14.5, or 23.5 inches from the floor. The highest position allows you to work on exercises such as the incline bench press, and the other options are great if you’re a taller user because you can lay more of your body on the bench itself. It can be placed in one of three tubes on the bench so you can sit at a desired height.

Other Ironmaster accessories that are sold separately, such as the dip bar handles, preacher curl, and chin-up bar (which turns the bench into a pull-up station if you turn the back pad vertically), can be attached to the bench, making this one of the most versatile benches available. This also saves you from having to buy more fitness equipment if you don’t have room for a lot of machines.

Most of the bench is also pre-assembled, so you don’t have to spend as much time putting it together, though you will have to add the feet to it. All in all, this bench is a great value for lifters of all levels of experience.

Best Weight Bench for Beginners: Titan Fitness Single Post Adjustable FID Bench

Titan Fitness Single Post Adjustable FID Bench

• Dimensions: 18.25” H x 56.75” L x 25.25” W
• Weight capacity: 1,500 pounds
• Materials: 11-gauge steel, vinyl finish on pad
• Warranty: One-year, two-year, and three-year options available for purchase

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Pros

• Very high weight capacity
• Solid steel construction
• 25 combinations of back pad and seat angles
• Rubber cover on the handle 

Cons

• Only available in one color
• Narrow seat
• The seat may rub against the back pad

The Titan Fitness Single Post Adjustable FID bench is an affordable adjustable bench with a very high weight capacity. Beginners who want to train heavy in the future should have this one high on their list of choices. It’s well constructed and will last through the toughest workouts you can put through it.

There are seven different positions for the back pad, ranging from zero to 85 degrees. The pad also has very durable vinyl upholstery to prevent rips and scratches.

The bench may be challenging to move if you have a smaller weight room. At 71 pounds, it’s a heavy piece of equipment, but the handle and wheels make it less difficult to move.

Best Weight Bench With Rack: Rogue Combo Rack

Rogue Combo Rack

• Dimensions: 17.5” H x 77.25” L x 80.25” W (rack and bench)
• Weight capacity: Unknown, but likely at least 1,000 pounds
• Materials: Seven-gauge steel, rubber feet, vinyl
• Warranty: Construction

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Pros

• All-in-one powerlifting setup
• Comes with spotter decks
• Fat Pad for maximum connection and comfort
• Uprights can be adjusted for larger lifters

Cons

• Bench does not adjust to incline or decline positions.
• Very heavy
• Big financial commitment

If you like keeping things simple, then get yourself a bench that can do it all. Rogue Fitness’ Combo Rack provides a squat rack and a weight bench so you can train two of the main powerlifting lifts (squats and bench presses) in the same space. The brand worked with the International Powerlifting Federation (IPF) to produce a competition-approved setup. It will support competition-level weights, too, thanks to the seven-gauge steel used to produce the 3×3 uprights. The height of the J-cups can be adjusted for multiple lifters as well, so athletes of all body proportions can use it.

The bench will provide maximum comfort with the Fat Pad (a super thick and wide bench pad that can promote better movement during the bench press), and it can be removed so you can squat inside the rack.

How We Chose the Best Weight Benches

The best weight benches on this list were chosen as a result of research, customer reviews, and hands-on experience. We broke down dimensions, cost, versatility, and comfort when making the final choices. All of the benches above are quality candidates to have in your home gym because we would feel comfortable having them in ours. 

What Are Some of the Benefits of a Weight Bench?

Having a weight bench can allow you to perform lying exercises without having to lie on the floor to do them. Among the most popular exercises that require a weight bench are the barbell bench press, dumbbell bench press, and lying tricep extensions. If the bench is adjustable, you can perform seated, incline, and possibly decline movements, such as the seated barbell press, incline dumbbell press, or decline sit-ups as well.

What Are the Differences Between a Flat, Incline, and Decline Bench?

A flat bench’s description is in the name. It lays flat and is fixed. Adjustable benches allow the back pad to be moved up and/or down so you can work with different angles, thus adding more movements to your training program.

Exercises performed on an incline bench require the backrest to be angled above a flat position without being completely upright as a seated exercise would be. The angle of an incline movement can be anywhere from five to as much as 85 degrees.

Flat weight bench movements call for the bench to be completely flat so you’re lying in a horizontal position. A decline bench has your head positioned lower than your shoulders, which are also lower than your hips. There are multiple positions for a decline bench, but the majority of decline exercises go no lower than 30 degrees.

What To Look For in a Weight Bench

Flat vs. Adjustable

A flat bench can be a great starter bench for most home gym users, and in some cases that may be all they want. However, adjustable benches offer more training variety because of the multiple angles that can be used. The angles range from zero to 85 degrees. Most adjustable benches have ways to position both the backrest and the seat, but some are either one long bench or have a fixed seat.

Weight Capacity

You want to make sure you take both your body weight and the weight you intend to lift into consideration when looking at the weight capacity of a bench. This way, you can feel confident that the bench will be able to fully support you. Don’t just think about how strong you are now, either. Consider what your goals are and how strong you think you can become. The higher the weight capacity, the more reliable the bench will be both now and into the future.

Size and Dimensions

The length and width of the bench are important because you want to be comfortable and safe while lifting. Your entire upper body and the glutes of your lower body should be able to stay in contact with the bench while you’re on it. Your shoulders may be wider than the bench, but you should be able to feel the bench on the majority of your back. You also want wide feet at the back where your head will be for additional stability.

Attachments and Accessories

A bench that is both sturdy and provides accessories for more exercise options is a valuable one. Some benches come with a leg attachment for leg extensions and leg curls or a preacher pad attachment for arm training. These attachments should be easy to add or take off when needed. They aren’t necessary for someone looking for a basic bench, but if you want to have as much versatility as possible, these attachments and accessories can increase your training potential.

Materials

Almost all benches provide cushioning with foam padding and some kind of material such as vinyl covering it. Those pads are connected to a metal or steel frame that serves as the foundation and support for the bench. Some benches also have a handle and wheels that offer you a way to transport them so you don’t have to carry them.

Warranty

Most, if not all, companies that manufacture workout benches have some form of warranty that covers damage from training. Some offer refunds up to 30 or 60 days, and others will replace the bench up to several years after the purchase if needed. You should check the company’s warranty policy before hitting that order button, so you’re prepared to handle any possible (but rare) issues with your bench.

Assembly

You may have to do some assembly work with the bench once it arrives, but most companies provide the necessary tools and instructions. If you have your own tools, such as ratchets, that would make the process faster. Most consumers will need to commit a couple of hours to assembly before using their weight bench. 

Final Thoughts

Having a quality weight bench in your home gym can help elevate your upper body workouts. Whether it’s a flat utility bench or an adjustable version, it would be a worthwhile investment that can add a lot of variety and challenges to your training routine. It can be used to target multiple muscle groups and improve the functionality of your home gym. A high-quality bench can and will take your training to the next level.

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After years of falling just short of CrossFit’s ultimate goal, Laura Horvath finally ascended the sport’s highest mountain when she earned the title of Fittest Woman on Earth®. As the runner-up in 2018 and 2021 and a podium finisher in 2022, along with two significantly lower-placing appearances in 2019 and 2020, Horvath’s moment of glory was a long time coming. At just 26 years old, with no clear dominant CrossFit queen in place, the Hungarian athlete’s reign may also just be near its inception. It doesn’t seem like Horvath is taking this platform lightly.

In her post-victory interview at the 2023 CrossFit Games, Horvath discussed what it means to be a role model as a first-time winner of the Games. The athlete, who doesn’t display the defined six-pack of many of her contemporaries, is appropriately built to thrive in an intense strength-sport environment like CrossFit. The champion shared an enlightening answer as someone clearly prepared to set a quality example in the years to come.

The interviewer asked a simple question of Horvath, with a vital premise: How does it feel to be a role model to young girls who see someone like her excel in a CrossFit setting? With a Hungarian flag draped over her back, Horvath — who was understandably still out of breath — chose her words carefully in the biggest moment of her career to date.

As fitness and health standards, as well as cultural norms, sometimes set unrealistic expectations for women of all ages, Horvath shared an honest speech about how being true to herself has served her success.

“It’s a lot of pressure, but I’m just very happy that my body can do this,” Horvath said. “And I’m not looking at the new “Barbie” movie, ‘Oh, I want to look like that.’ I want to look like what I look like. And I just want to prove that my body, whatever it looks like, can do these amazing things. And move things from A to B and run fast and lift heavy, and all those things. I’m very excited that little girls and teenagers can look up to all these amazing girls that are here, because our bodies are not us, we are what’s inside. And it’s amazing what our bodies can do if you put the work in.”

Some elite athletes at the top of their game might elect to stick to their craft and keep their noses to the ground. For the most part, that sentiment still applies to Horvath, even after winning the biggest prize in CrossFit. However, this new member of CrossFit royalty certainly seems to understand the gravitas of her accomplishment, and she doesn’t appear to be shying away from the responsibility.

Featured image: @laurahorvaht on Instagram

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By the time the last day of the 2023 CrossFit Games, this contest of versatile athleticism might have turned into a battle of attrition. It started with a try at the Muscle-Up Logs and closed with an Echo Thruster Final.

By the end, Laura Horvath (Women) and Jeffrey Adler (Men) both captured their first career CrossFit Games titles. Horvath is the first-ever Eastern European to win the Games, while Adler is the second-ever Canadian to earn the victory after James Fitzgerald’s inaugural triumph during the 2007 Games.

Here is the final top 10 for the Individual Women at the 2023 CrossFit Games:

Women

1. Laura Horvath (Hungary) — 966 points | 2023 Fittest Woman on Earth®
2. Emma Lawson (Canada) — 919 points
3. Arielle Loewen (United States) — 883 points
4. Gabriela Migała (Poland) — 788 points
5. Alex Gazan (United States) — 786 points
6. Alexis Raptis (United States) — 771 points
7. Katrin Tanja Davidsdottir (United States) — 741 points
8. Emma Cary (United States) — 731 points
9. Danielle Brandon (United States) — 711 points
10. Paige Powers (United States) — 696 points

Here is the final top 10 for the Individual Men at the 2023 CrossFit Games:

Men

1. Jeffrey Adler — 873 points | 2023 Fittest Man on Earth®
2. Roman Khrennikov — 801 points
3. Patrick Vellner — 787 points
4. Brent Fikowski — 741 points
5. Chandler Smith — 698 points
6. Jonne Koski — 686 points
7. Bjornvin Karl Gudmundsson — 685 points
8. Jay Crouch — 658 points
9. Dallin Pepper — 678 points
10. Lazar Dukic — 651 points

Event 10 Results — Muscle-Up Logs

The “Muscle-Up Logs” tested athletes’ upper-body strength and endurance. Athletes performed five rounds of the below for time:

• Seven ring muscle-ups
• Sandbag carry across a field while passing over three progressively taller logs (four feet, five feet, and five-foot five-inches)

Adler (7:28.70) just edged out Jonne Koski (7:31.43) by mere seconds for the event win. On the Women’s side, Laura Horvath began her final charge toward a title with a victorious time of 8:41.22. Notably, Roman Khrennikov reportedly suffered a serious foot injury during the event. It severely hampered his mobility, all but unofficially taking away his chances for the title. The athlete decided not to withdraw, persevering through the final few events in the interest of a competitive spirit.

Event 11 Results — Parallel Bar Pull

In true CrossFit Games tradition, details about the final two events were not revealed until the last minute. The “Parallel Bar Pull” was naturally quite a surprise. Athletes had a 15-minute time limit for eight rounds of the below:

• “Down and back” parallel bar traverse
• 30 heavy-rope double-unders
• Hand-over-hand sled pull (345-pound sled for Men, 290-pound sled for Women)

Horvath once again captured a crucial event win with a time of 8:36.46. On the Men’s side, Brent Fikowski helped solidify a personal top-five finish with a time of 7:45.08.

Event 12 Results — Echo Thruster Final

The Echo Thruster was a fitting and comprehensive conclusion to the 2023 CrossFit Games. Here it is, laid out and for time:

• 21 calories echo bike
• 21 reps thrusters (115 pounds for Men, 85 pounds for Women)
• 18 calories echo bike
• 18 reps thrusters (135 pounds for Men, 95 pounds for Women)
• 15 calories echo bike
• 15 reps thrusters (155 pounds for Men, 105 pounds for Women)
• 66-foot overhead walking lunge (155 pounds for Men, 105 pounds for Women)

Dallin Pepper finished with a time of 6:44.79 to cement himself in the final Men’s Individual top five. Olivia Kersetter set the pace for the Women with a time of 7:22.25.

With two new Individual CrossFit Games champions, the sport could be entering a new era. Horvath and Adler will take their respective torches and try and begin their own successful reigns at the top.

Featured image: @laurahorvaht on Instagram

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Canadian Jeffrey Adler has been crowned the 2023 Fittest Man on Earth following a four-day competition that tested athletes’ physicality, mental toughness, and grit. This is Adler’s first title since his initial appearance at the CrossFit Games in 2019. He finished all but two events inside the top 10 with two event wins and closed out the competition with a total of X points. Adler is the first Canadian to stand atop the podium since 2007.

Individual Men, 2023 CrossFit Games | Final Standings

Here are the top 10 finishers in the Men’s Individual division at the 2023 CrossFit Games:

Point totals are final as of the end of event 11

1. Jeffrey Adler — 873 points | 2023 Fittest Man on Earth®
2. Roman Khrennikov — 801 points
3. Patrick Vellner — 787 points
4. Brent Fikowski — 741 points
5. Chandler Smith — 698 points
6. Jonne Koski — 686 points
7. Bjorgvin Karl Gudmundsson — 685 points
8. Dallin Pepper — 678 points
9. Jay Crouch — 653 points
10. Lazar Dukic — 651 points

Here’s an overview of Adler’s winning performance at the 2023 CrossFit Games, event by event:

Jeffrey Adler | Event By Event 2023 CrossFit Games Performance

1. Ride — Seven laps (Second place)
2. Pig Chipper — 17:59.34 (25th place)
3. Inverted Medley — 5:57.78 (15th place)
4. The Alpaca Redux — 14:33.78 (Eighth place)
5. Ski-bag — 4:59.86 (Eighth place)
6. Helena — 7:56.58 (First place)
7. Cross-country 5k — 16:46.48 (Second place)
8. Intervals — 7:57.16 (Seventh place)
9. Olympic Total — 642 pounds (Fourth place)
10. Muscle-up Logs — 7:28.70 (First place)
11. Parallel-bar Pull — 8:38.44 (Seventh place)
12. Echo Thruster Final — 7:09.74

After winning the North America East Semifinals in May, Adler became a favorite to win the Games. With just two finishes outside the top 10, he was a picture of consistency throughout the weekend.

Adler started his journey at the CrossFit Games as a volunteer in 2017, proving that hard work, dedication, and a winning mindset can help you achieve your goals, regardless of how big or small they are.

Featured image courtesy of Will Johnson – Barbell Stories

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Laura Horvath is the Women’s Individual champion of the 2023 CrossFit Games. It’s the Hungarian athlete’s first-ever title after three previous podium finishes in 2018 and 2021-2022. Horvath is the first Eastern European athlete to ever win the CrossFit Games. To build her eventual title case, the 26-year-old Horvath won five of a possible 12 events, including the last four, to close the competition on a high note. Such a sterling performance gave the athlete just enough of an edge to surpass runner-up Emma Lawson. Horvath is now officially the Fittest Woman on Earth®.

Here are the top 10 finishers in the Women’s Individual division at the 2023 CrossFit Games:

Individual Women, 2023 CrossFit Games | Final Standings

1. Laura Horvath (Hungary) — 966 points | 2023 Fittest Woman on Earth®
2. Emma Lawson (Canada) — 919 points
3. Arielle Loewen (United States) — 883 points
4. Gabriela Migała (Poland) — 788 points
5. Alex Gazan (United States) — 786 points
6. Alexis Raptis (United States) — 771 points
7. Katrin Tanja Davidsdottir (United States) — 741 points
8. Emma Cary (United States) — 731 points
9. Danielle Brandon (United States) — 711 points
10. Paige Powers (United States) — 696 points

Here’s an overview of Horvath’s winning performance at the 2023 CrossFit Games, event by event:

Laura Horvath | Event By Event 2023 CrossFit Games Performance

1. Ride — Seven laps (9th place)
2. Pig Chipper — 13:50.40 (1st place)
3. Inverted Medley — Cap +5 (27th place)
4. The Alpaca Redux — 16:36.18 (2nd place)
5. Ski-Bag — 4:36.18 (1st place)
6. Helena — 9:06.79 (15th place)
7. Cross-Country 5K — 19:02.68 (13th place)
8. Intervals — 8:32.50 (8th place)
9. Olympic Weightlifting Total — 470 pounds (1st place)
10. Muscle-Up Logs — 8:41.22 (1st place)
11. Parallel Bar Pulls — 8:36.46 (1st place)
12. Echo Thruster Finals — 7:41.20 (4th place)

Horvath won her first career CrossFit Games title by virtue of a performance that could be described as “boom or bust.” If the athlete performed well in an event, chances are, she was likely taking the victory. If she didn’t, she struggled to finish in the top 10. Nonetheless, her five event triumphs out of 12 tests were enough to make history.

Horvath enters exclusive company as just 10th woman to ever win the Individual CrossFit Games. At just the age of 26, her reign might only be beginning. At the very least, Horvath has certainly been distinguished as a household name and as a champion.

In her post-win interview with the on-field reporter, Horvath took a mild swipe at pop culture while encouraging younger viewers as she acknowledged the health and fitness benefits of CrossFit training.

“I’m happy what my body can do and I’m not looking at the new “Barbie” movie, ‘Oh, I want to look like that.’ I want to look like what I look like. And I just want to prove that my body, whatever it looks like, can do these amazing things. And move things from A to B and run fast and lift heavy, and all those things. I’m very excited that little girls and teenagers can look up to all these amazing girls that are here, because our bodies are not us, we are what’s inside. And it’s amazing what our bodies can do if you put the work in.”

Featured image: @laurahorvaht on Instagram

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And then there was only one. Three days of Individual competition at the 2023 CrossFit Games are in the books, with a clear race for both respective champions starting to take shape.

For the Women, sophomore competitor and 2022 Rookie of the Year Emma Lawson holds the pole position before Sunday’s Finals. Laura Horvath, in second place, does not trail far behind. On the Men’s side, Roman Khrennikov continues to successfully avenge his runner-up finish from 2022 by maintaining his stranglehold of the leaderboard. Current 2023 runner-up Jeffrey Adler might be the only athlete who can stop him.

2023 CrossFit Games Individual Leaderboard

Here is the current top 10 for the Women heading into Sunday’s Finals:

Women

1. Emma Lawson (Canada) — 729 points | Leader
2. Laura Horvath (Hungary) — 681 points
3. Arielle Loewen (United States) — 668 points
4. Alexis Raptis (United States) — 626 points
5. Gabriela Migała (Poland) — 593 points
6. Alex Gazan (United States) — 576 points
7. Annie Thorisdottir (Iceland) — 531 points
8. Emma Cary (United States) — 521 points
9. Emma Tall (Sweden) — 518 points
10. Katrin Tanja Davidsdottir (United States) — 516 points

Here is the current top 10 for the Men heading into Sunday’s Finals:

Men

1. Roman Khrennikov (United States) — 716 points | Leader
2. Jeffrey Adler (Canada) — 703 points
3. Chandler Smith (United States) — 628 points
4. Patrick Vellner (Canada) — 612 points
5. Brent Fikowski (Canada) — 606 points
6. Jay Crouch (Australia) — 588 points
7. Bayley Martin (Australia) — 559 points
8. Bjornvin Karl Gudmundsson (Iceland) — 545 points
9. Lazar Dukic (Serbia) — 531 points
10. Jelle Hoste (Belgium) — 530 points

Event 7 Results — Cross-Country 5K

The “Cross-Country 5K” did not aim to reinvent the wheel or spark a caveman-style fire. This was a simple and straightforward 5K run for time, with no window dressing, purely favoring speed and endurance.

Emily Rolfe cruised ahead of the rest of the Women with a 17:48.62 run. That was over 30 seconds faster than second place. On the Men’s side, Jelle Hoste (16:39.68) just edged out Jeffrey Adler (16:46.48) for the victory. Hoste is a CrossFit Games rookie, with the Cross-Country 5K acting as his first-ever event win. Roman Khrennikov was not far behind in third place (16:57.08) as he continued to cement his strong position as the overall Men’s leader.

Event 8 Results — Intervals

Power and short-term endurance were the name of the game during “Intervals.” Here was the athletes’ complete docket during this event.

Two intervals for total time with a 12-minute time limit, two rounds:

• 21 box jump-overs (20-inch box for Women, 24-inch box for Men)
• 15-calorie row
• Nine burpee box jump-overs (36-inch box for Women, 48-inch box for Men)

Rest until the six-minute mark before the final two-round push:

• Nine burpee box jump-overs (36-inch box for Women, 48-inch box for Men)
• 15-calorie row
• 21 box jump-overs (20-inch box for Women, 24-inch box for Men)

Emma Lawson separated herself from the pack with a time of 7:48.64 for the Women as the only woman to complete the course in less than eight minutes. As for the Men, Patrick Vellner (7:21.36) had roughly 24 seconds of separation from nearest contender Jonne Koski (7:45.38).

Event 9 Results — Olympic Weightlifting Total

The “Olympic Weightlifting Total” was the respective athletes’ final opportunity to earn points before Sunday’s Finals. As the name suggests, every competitor had two attempts at a one-rep max snatch and two attempts at a one-rep max clean & jerk. The total between both would act as an athlete’s score.

To put herself within striking distance of Lawson on the leaderboard, Horvath recorded a 470-pound total and the Women’s event win. Meanwhile, another CrossFit Games rookie, Jack Farlow, scored a 701-pound total for the Men’s victory.

Sunday’s Finals Await

With the roster cut now officially made, the stage is set for an epic Individual CrossFit Games Finals in Madison, WI. Just 48 points separate Lawson and current runner-up Horvath in a run at the Women’s ultimate throne. The margin is even thinner for the Men, with Khrennikov holding just a 13-point lead on Adler. Any slip-up or terrific performance in the final slate of events can mean all the difference.

While the actual champions remain to be decided, there will assuredly be two new Games winners when the dust finally settles.

Featured image: @emma.lawson_5 on Instagram

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