slingshot bench press program

This video from Bryce of Calgary Barbell breaks it down perfectly. These allow lifters to add only one or two pounds to the bar to ensure progress is met on upper-body lifts where adding 5-10 pounds per session becomes impossible. When you take the bar off the rack, you bend your arms to bring the bar to your chest. Regardless of age, gender, Slingshot Bench Press In this article I'll discuss these bench press variations in greater detail. If you are an intermediate or advanced lifter, micro-loading is non-negotiable for optimal progress. If you are not sure where to start I recommend you give this type of bench press training frequency a shot. The Original Sling Shot will allow you to handle about a 10% overload in the bench press while avoiding the pain that comes along with pushing your body to the limit. Buy on Amazon: 4: RYOMA Bench Press Slingshot Power 9.05. Armed with in-depth knowledge and proper form, you are now ready to begin. PowerliftingTechnique.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. As clich and corny as that soundsits the truth. Whether youre a beginner or advanced lifter, the stronger in 30 days: Skwaat Program is bound to add pounds to your Skwaat. With the right plan and the right discipline, you can get seriously shredded in just 28 days. Build your bench with this 4 week bench press program, designed specifically to give you a more effective bench press and increase your bench press in just 30 days. Here is what the 3 week block of singles might look like: Week 12 would be another deload week and week 13 would be the week of your powerlifting / bench press meet! The sling shot is an elastic piece of material that helps you bench-press more easily. Correct form comes down to one word: tightness. If you respond well to a higher-frequency approach then you definitely want to check out this program. In fact the strongest bench presser in the world Julius Maddox continues to use this once every 5 days training frequency as he chases an unfathomable 800 pound bench press. These changes will appear here, in your profile, and in your casting call applications: He is best known for setting the heaviest raw squat record in history, which still stands to this day.Ray also competed at the 2023 Powerlifting America (AMP) Classic Open Nationals on February 24th, where he won his seventh national title, and cemented himself as a living icon of . Negative Bench Press: What Is It, How-To, Benefits, Mistakes, Gangsta Wrist Wraps with the SBD Wrist Wraps, 6 Reasons To Do Larsen Press (Plus, 3 Reasons Not To). **All exercises performed with 70% of weights used during weeks 1-3. Do you wonder how Josh Bryant trains to hit bench press PRs? For example, say you have been really focused on dumbbell pull-overs and have done them every session but reach a point where you arent increasing weight easily. Josh does an excellent job of breaking down why isometrics work so well for the bench press in the following video: A Josh Bryant style isometric in the bench press involves pressing an empty 45-pound barbell into a set of safety pins. Josh Bryant is a HUGE believer in using deloads over the course of a bench press training cycle. Slingshot Bench Press; Bench Accessory 2: Standing Overhead Barbell Press; Incline Bench Press; Seated . The Maddog Slingshot has the most resistance out of all the Slingshots. This will provide you with two max fatigue phases, two high volume stages, two super-compensation phases, and two max-out phases. You definitely dont want your elbows flaring behind the bar. Click HERE for the Maddog Slingshot sizing guide and current pricing on Rogue Fitness. This page is not a substitute for professional medical advice, diagnosis, or treatment. Isometric Bench Press: How-To, Benefits, & Should You Do It? i decided to run the original deathbench program now a little over 2 months ago and i've finally completed it. The Slingshot was invented by powerlifter Mark Bell, who holds a 545lb raw bench and 854lb equipped bench. You can expect to lift 10-15% more weight using the ORIGINAL SLINGSHOT (click for todays pricing on Amazon). He blends together the best elements of old-school linear periodization with many new-school training methods to produce unbelievable results. Always ask your doctor for medical, fitness, or nutritional advice. James trains the bench press roughly once every 7 days with one heavy bench press day early in the week and one bench press accessory day later in the week. Then 305. The original intention of the slingshot was helping relieve some pressure on the shoulders, and it genuinely does a good job. As you come out of the bottom of the bench, flare out your lats to recruit their maximum power. Josh has found through trial and error that trainees with a lot of fast-twitch muscle fibers do better on a somewhat lower training frequency while lifters with more slow-twitch muscle fibers need a relatively higher training frequency for optimal progress. Vincent Dizenzo used this option while working with Josh Bryant to bench press 600 pounds in the 275 pound weight class. It is worth pointing out now that no lower body exercises are included as everything is highly focused around bench. Chad missed a 530 pound bench press attempt at the Pro/Am in 2011. The Full Boar Slingshot is designed for people who are slightly bigger in bodyweight, have bigger arms, or bench press over 300lbs. Journal of Trainology,6(2), 47-51. Pressing off of pins eliminates the stretch reflex and forces your muscles to work much harder to overcome inertia in the bottom position. Click here for the Full Boar sizing guide and current pricing on Rogue Fitness. The Research Behind Using a Slingshot For Bench Press, The Benefits of Using a Slingshot For Bench Press, Training Protocols For Using The Slingshot, allows you to handle about 10-15% more weight in the bench. My guess for why this occurs is because the Slingshot will require you to tuck your elbows as you bring the bar to your chest. ), **Performed at 77% of his projected 1-rep max, ***Performed at 59% of his projected 1-rep max, ****Performed at 69% of his projected 1-rep max, *****Performed at 78% of his projected 1-rep max, **Performed at 97% of his projected 1-rep max, ***Performed at 71% of his projected 1-rep max, **Performed at 69% of his projected 1-rep max. The researchers compared the biomechanics of people using the Slingshot versus raw bench press. Let me say first that the sling shot is a great addition to anyone's chest routine , I have been a gym rat for over 30 years and this simple device . In other words, the Slingshot is a tool for overloading. Here are some examples of accessory exercises that Josh likes to use at the end of his clients bench press workouts: As a very general rule of thumb you might want to perform 2-4 sets of 8-15 reps on each of your accessory exercises. * By entering your phone number and submitting this form, you consent to recieve marketing text messages (such as promotion codes and cart reminders) from Mark Bell Sling Shot at the number provided, including messages sent by autodialer. There is a reason the strongest bench presser in the world Julius Maddox continues to place his faith in Josh. $3 off every $30 spent. 70%) and do as many reps as possible for two sets. If Im transitioning into a program where Im going from benching 2X per week to 3X per week, then using the Slingshot is a great tool to help me transition to higher amounts of volume while keeping my shoulders and elbows healthy. The Full Board Slingshot also provides a bit more tension, with some lifters getting as much as 20% more overload. The slingshot is a wide band with holes on either side to slide onto your arm which then stretches across your chest and ribcage to create an increased elastic response at the bottom of the lift. Build your bench with this 4 week bench press program, designed specifically to give you a more effective bench press and increase your bench press in just 30 days. Performed at 69% of his projected 1-rep max, Performed at 78% of his projected 1-rep max, There is a reason the strongest bench presser in the world, Exercise A1: Bench press (competition grip), 1 x 3**, 4 minutes rest, Exercise B1: Speed bench press (competition grip), 5 x 3***, 2 minutes rest, Exercise C1: Reverse band bench press (competition grip), 1 x 5, 2 minutes rest, Exercise D1: V-bar dips (forward leaning torso), 2 x 6, 2 minutes rest, Exercise E1: Lat pulldown (wide / overhand grip), 3 x 10, 60 seconds rest, Exercise F1: DB floor flys (neutral grip), 3 x 10, 60 seconds rest, Exercise A1: Machine rear delt pec dec, 3 x 15, 60 seconds rest, Exercise B1: DB poliquin raise 3 x 15, 60 seconds rest, Exercise C1: DB bench press, 3 x 15**, 60 seconds rest, Exercise D1: Lying DB pullover, 3 x 15, 60 seconds rest, Exercise E1: DB rolling extension, 3 x 15, 60 seconds rest, Exercise F1: Seated cable rope face pull, 3 x 15, 60 seconds rest, Exercise C1: Reverse band bench press (shoulder-width grip), 3 x 2****, 4 minutes rest, Exercise B1: Speed bench press (competition grip), 5 x 3***, 4 minutes rest, Exercise A1: Bench press (competition grip), 3 x 3**, 4 minutes rest, Exercise B1: V-bar dips (forward leaning torso), 2 x 6***, 2 minutes rest, Exercise C1: Lat pulldown (wide / overhand grip), 3 x 10***, 60 seconds rest, Exercise D1: DB floor flys (neutral grip), 3 x 10***, 60 seconds rest, Exercise E1: Standing rope cable pushdown, 3 x 10***, 60 seconds rest, Exercise A1: Machine rear delt pec dec, 3 x 15**, 60 seconds rest, Exercise B1: DB poliquin raise 3 x 15**, 60 seconds rest, Exercise D1: Lying DB pullover, 3 x 15**, 60 seconds rest, Exercise E1: DB rolling extension, 3 x 15**, 60 seconds rest, Exercise F1: Seated cable rope face pull, 3 x 15**, 60 seconds rest, Exercise D1: V-bar dips (forward leaning torso), 2 x 5, 2 minutes rest, Exercise E1: Prone seal row, 3 x 6, 60 seconds rest, Exercise H1: Standing rope cable pushdown, 2 x 12, 60 seconds rest, Exercise B1: Lat raise machine 3 x 13, 60 seconds rest, Exercise C1: DB bench 3 x 15**, 60 seconds rest, Exercise F1: 30 degree prone Y-T-L raises, 3 x 15, 60 seconds rest, Exercise A1: Bench press (competition grip), 1 x 2**, 4 minutes rest, Exercise C1: Rack lockout, 3 x 1****, 4 minutes rest, Exercise E1: Seal row, 3 sets of 5 reps, 60 seconds rest, Exercise C1: V-bar dips (forward leaning torso), 2 x 5, 2 minutes rest, Exercise D1: Prone seal row, 3 x 5, 60 seconds rest, Exercise E1: DB floor flys (neutral grip), 3 x 10, 60 seconds rest, Exercise F1: Standing rope cable pushdown, 3 x 10, 60 seconds rest, Exercise B1: V-bar dips (forward leaning torso), 2 x 12***, 2 minutes rest, Exercise C1: Lat pulldown (wide / overhand grip), 4 x 10-12***, 60 seconds rest, Exercise D1: DB floor flys (neutral grip), 2 x 10***, 60 seconds rest, Exercise B1: Lat raise machine 3 x 13**, 60 seconds rest, Exercise F1: 30 degree prone Y-T-L raises, 3 x 15**, 60 seconds rest, Exercise A1: Bench press (competition grip), 2 x 1**, 4 minutes rest, Exercise B2: Speed bench press (competition grip), 2 x 2***, 4 minutes rest, Exercise D1: DB floor flys (neutral grip), 3 x 10, 60 seconds rest, Exercise E1: Seated cable row (v-handle), 3 x 10, 60 seconds rest, Exercise F1: Cable overhead rope extensions, 3 x 10, 60 seconds rest, Exercise A1: DB front raise, 3 x 10, no rest, Exercise A2: DB side raise, 3 x 10, no rest, Exercise A3: DB bent-over rear delt raise, 3 x 10, 60 seconds rest, Exercise B1: Machine rear delt pec dec, 3 x 10, 60 seconds rest, Exercise C1: Seated cable row (v-handle), 2 x 12, 0 seconds rest, Exercise D1: Seated HS overhead press, 2 x 10**, 60 seconds rest, Exercise E1: Prone seal row, 2 x 5, 60 seconds rest, Exercise F1: Cobra lat pulldown, 2 x 10, 60 seconds rest, Exercise G1: Rope cable hammer curl, 2 x 12, 60 seconds rest, Exercise H1: Bilateral preacher curl machine (supinated grip), 2 x 15, 60 seconds rest, Exercise A1: Bench press (competition grip), 1 x 1**, 4 minutes rest, Exercise B1: Bottom position bench press overcoming isometric (competition grip), 2 x 1 (6-second hold), 2 minutes rest, Exercise C1: Lockout position bench press overcoming isometric (competition grip), 2 x 1 (6-second hold), 2 minutes rest. Take the Bar Through a "J' Path. With that said, if you find that the main movement and accessory movement is leaving you drained and fatigued, just treat the isolation sets as active recovery and use light weight. During this time Vincent was using a very simple 3 days per week push / pull / legs split where he performed all of his chest / shoulder / tricep exercises on one single day per week. The Slingshot can enhance volume-loads during performance of bench press using unaided maximal loads. Consent is not a condition of any purchase. So sail away from the safe harbour. This training log was also taken from the old training log archives at elitefts.com. As you can see the percentages creep up each week so that you are using a weight very close to your true 3-rep max on the third week. Rest your feet flat on the ground or you can use the foot rest at the end of the bench if your feet don't reach. Vincent Dizenzo is a highly accomplished bench press specialist. This is done by altering the bar paththe way you bring it down is not the same way you push it back up. ****Performed at 58% of his projected 1-rep max. You can click right here to watch the training video for the week 9 heavy bench workout: You can click right here to watch the training video for the week 9 accessory workout: **Performed at 96% of his projected 1-rep max. Josh likes his athletes to perform 1-2 supplemental exercises after the compensatory acceleration training sets. If you are an intermediate or advanced lifter, micro-loading is non-negotiable for optimal progress. In this guide, Ill discuss everything you need to know about getting started with the Slingshot. While positioning is critical, you cant stop thereyou actually have to lift it. There are six benefits to using the Slingshot: The Slingshot slides fairly easily up each arm and sits just above the elbow. Message frequency varies. Just remember to use them for no more than 3-6 weeks at a time. Daniel Scali set a new Guinness World Record despite chronic pain in his left arm. One of the benefits of this approach is that you can perform a lot of volume on the bench press itself without accumulating too much central nervous system fatigue. However, it is sometimes necessary if you are trying to squeeze all of your bench pressing workout into one single workout during the week. Research Shows That Most Heart Disease Deaths Are Preventable By Changin Is Weight Loss With the New Injectable Meds Sustained? You can use a strength chart, but this can be done very easily using Epley formula and is something you should know and be able to do on the fly for all lifts. As a general rule of thumb Josh likes to program three weeks of triples, three weeks of doubles, and three weeks of singles. Light of Musical Store. Some lifters have noted that their raw bench increases by approximately 5-10lbs per month. Taking a reverse grip or suicide grip is not recommended. And to do that, you should start with the following: Regularly bench press in the 4-to-6 rep range (about 85% of your one-rep max). And here are some of Joshs favourite supplemental exercises to improve your lockout strength: As a general rule of thumb Josh prefers full-range of motion movements that also overload the lockout portion of the bench press. They rank 27th nationally in forcing turnovers, 22nd in offensive rebounding and 58th in 3-point frequency. These percentages are based off your estimated 1-rep max at the start of the training cycle. The slingshot is an absolute killer for this. The Bench Press is one of the three main lifts when it comes to powerlifting and general strength training. Let me be clear: the Slingshot is not a magic cure for training through injuries. *Bell pauses for a one-count at the bottom and explosively presses up. Program the slingshot bench press similarly to the normal bench press, so singles up to higher reps for volume (8-12). All rights reserved. Dont let the fat stop you from enjoying family, friends, and football this Thanksgiving Weekend. By feeling this supra-maximal load in your hands, you should be more confident in handling heavier weights in your raw bench press. First, it relieves any pain you may be having and prevents it from happening in the future. The spreadsheet presented under this sub-heading caters to the Taper Version of the Deathbench Program. The bench press places your shoulders in a compromising position, says Mark Bell, who owns Super Training Gym in Sacramento, CA, and an 854-pound bench press. While RPE is phenomenal for pushing yourself, it can be an easy way to rationalize taking an easier workout day because you dont feel in the zone enough. help you achieve your goals inside and outisde of the gym, and most importantly, help you become the best And the ones that do are, frankly, quite lazy in their approach. As you can see James is still getting in plenty of quality work for all of the supporting upper body muscles. All in all, the advanced bench press program is written to serve as a . They also require a great deal more of psychological focus and intensity (compare how you feel after squatting hard vs. benching hard). After all, Josh is concerned with one thing and one thing only: results! After 3-6 weeks your body will get used to them and they will stop providing you with any real benefit. Powerlifting is a competitive sport that takes years of hard work and consistent dedication to become proficient at. Youve probably wondered, What program is best for increasing the bench press? This one! The dead bench is always performed for singles. When I use the slingshot, I like to take a prescribed load (i.e. Stacked joints simply refers to having your wrists, forearms, and elbows all in alignment. Part 9: James Stricklands Bench Press Program. Before getting started you will need to calculate your max. He has trained many of the worlds strongest bench press specialists including Julius Maddox. Here is what James overall training cycle looked like: The isometrics can be used at the beginning, middle, or end of a typical bench press peaking cycle. *Complete 3-5 sets. To use the slingshot in your bench press training, I would not jump into the heavier weights to start. Please note that all of these workouts were taken directly from, Exercise G1: Standing rope cable pushdown, 3 x 10, 60 seconds rest. The extreme opposite of this is what you want instead: extreme tightness and tension upon liftoff. 5440 West Sahara Ave.STE 205, Las Vegas NV. Take a look at this now-famous bar path image showing the difference between a novice lift and a world record bench press. Vincent missed his 600 pound bench press attempt in this training cycle. Conventional VS. Sumo Deadlift: Which One Should You Do? Show's over. As a general rule of thumb Josh has his clients deload every fourth week by reducing both the training percentages and the overall training volume to about 70% of the heavy weeks. In both there is a total of 25 repetitions for the week. It will be a solid overloading tool in your bench press training. The slingshot is an upper body device that wraps around your elbows and allows you to handle about 10-15% more weight in the bench press. This will ensure the third fundamental principal described in the intro to this article is covered and youll be on your way to a two plate bench as most gym enthusiast wonder how many people can bench 225 pounds, and youll proudly be able to say youre one of them. SLINGSHOT BENCH PRESS: Turns out the slingshot was not solely designed to allow gym bros everywhere to throw 3 plates up on bench press. Variety is the key herechoose different exercises as often as possible to target your bench muscles that are lagging the most. For example here is what a training cycle might look like: In my experience this is a highly underrated training frequency. You may feel like you need to pull the bar down, which will require you to use your upper back musculature a bit more than you would in a raw bench press. **Performed at 84% of his projected 1-rep max, ***Performed at 65% of his projected 1-rep max, ****Performed at 62% of his projected 1-rep max, *****Performed at 66% of his projected 1-rep max, ***Performed at 54% of his projected 1-rep max, **Performed at 87% of his projected 1-rep max, ****Performed at 64% of his projected 1-rep max, *****Performed at 69% of his projected 1-rep max, **Performed at 71% of his projected 1-rep max, ***Performed at 55% of his projected 1-rep max, ****Performed at 63% of his projected 1-rep max, ****Performed at 65% of his projected 1-rep max, *****Performed at 71% of his projected 1-rep max, **Performed at 75% of his projected 1-rep max, ***Performed at 57% of his projected 1-rep max, All exercises performed at 70% of weights used during weeks 5-7, ***Performed at 76% of his projected 1-rep max, (Note: Chad tweaked his pec on the top single and further aggravated it on the speed triple. Workout-2: Max Effort Bench Press Training. Chad ended up shutting the workout down from here rather than finishing it. Tighten your core and then pinch your shoulder blades together. On the RPE scale, your accessories should be registering a 9. But I wouldn't have done so much with the slingshot if it wasn't for the fact that I fail close to lockout. If you are looking for a bench press or powerlifting coach then I can think of no man better suited for the job than Josh Bryant. ****Perform 3 sets of 2 ramping up to one top set with maximum weight. Shop for the best wrist wraps in the game here! Therefore, in order to recruit these larger motor units, you must lift near your one-rep max. Dugdale, JH, Hunter, AM, Di Virgilio, TG, Macgregor, LJ, and Hamilton, DL. Although very similar to a regular bench press, the elastic does have a slight learning curve. Q: Why dont the accessory and isolation movements have percentages and RPE? It takes some practice to perfect, but just having this concrete idea of what it should look and feel like is a huge first step. The plan is designed so that high levels of fatigue accumulate in the beginning weekas the weeks progress the frequency is dropped to begin peaking for top-level strength with higher levels of intensity. This is true even for things such as seated military presses. Live to 100 With these Blue Zone Lifestyle Changes, Steve Howey talks 'True Lies' and His Fitness Evolution, Angela Gargano Is Helping Women Pullup to Higher Levels, For Manning Sumner, Accountability Leads to Consistency, Heart Surgery Helped Derek Drake Find His SuperMotoCross Beat. Here was James near miss with 702.5 pounds: Keep at it James Strickland that 700 pound bench press is as good as yours! For example, here is what one of James Stricklands deload workouts looks like: As you can see, the overall training volume is significantly reduced compared to his normal heavy workouts. We know from research that there is a relationship between volume and hypertrophy (muscle growth). While we have discussed the neurological adaptations necessary for maximal strength in detail in the past and it gets very complicated very fast, all you need to know is that neuromuscular adaptations are the crux of actually getting strong. Please note that all of these workouts were taken directly from James YouTube channel. Download Deadlift Program An experienced coach such as Josh Bryant will tweak these percentages each week based on how his client is progressing. Here was the result: Well done Vincent Dizenzo! Get the Physiqz Bench Press Pyramid Program with included calculators delivered to your email immediately! There is an adjustment that needs to be made, however. In order to view the video, please allow Manage Cookies, Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. Check on Amazon. This could be a workout like 5 X 5 @ 70%. You can blast your muscles with a fair amount of volume while still training your pressing muscles with a reasonably high amount of frequency. Option #3: Bench press once every 10 days, two push workouts per 10 day period. I've been using it regularly and finally benched 405 the other day. But if you are afraid of getting hurt then you are in the wrong sport! Often times you will be able to rep out a weight on exercises such as board presses or pin presses that are greater than 100% of your 1-rep max on the bench press. Regardless of age, gender, or weight - the only true trait that matters is heart and determination. Bench Press: 3 sets of 5 repetitions with 85% of 1RM (block periodization style). If you have over two years of bench press experience or bench press over 300lbs then the Original Slingshot is your pick. You are getting the same amount of total volume (very important), but each workout is of much higher quality because you are completely fresh and therefore lift more weight for your repetitions.