Check it out: Josh Bryant designs his bench press programs in a very unique way. 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. The Reactive Slingshot is designed better for beginner lifters who have under two years of bench press experience or bench press under 300lbs. Show's over. Lastly, make sure to place the bar into the meaty section of your hand instead of wrapping your fingers around. 8 Ways to Improve Your Bench Press - Bodybuilding.com By feeling this supra-maximal load in your hands, you should be more confident in handling heavier weights in your raw bench press. **Performed at 58% of his projected 1-rep max, ***Performed at 46% of his projected 1-rep max, ****Performed at 56% of his projected 1-rep max, **Performed at 78% of his projected 1-rep max, ***Performed at 61% of his projected 1-rep max, ****Performed at 58% of his projected 1-rep max, *****Performed at 61% of his projected 1-rep max, **Performed at 59% of his projected 1-rep max, ***Performed at 48% of his projected 1-rep max, ****Performed at 57% of his projected 1-rep max, **Performed at 80% of his projected 1-rep max, ****Performed at 60% of his projected 1-rep max, *****Performed at 63% of his projected 1-rep max, **Performed at 61% of his projected 1-rep max, ***Performed at 50% of his projected 1-rep max, **Performed at 76% of his projected 1-rep max, ***Performed at 42% of his projected 1-rep max. Advanced Bench Press Program, 3 Days/Week - StrengthLog Bench Press Slingshot Band Push Up Weight Lifting Gym Workout, Bench Press Sling Power Increase. Plant your feet firmly under your hips - this helps to lift your chest and lock your shoulders into position. Much like North Texas, the Knights play as if an AI program run by Slingshot created them. How to use the Bench Press Original Slingshot. Including a sample All rights reserved. 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. Of course these are just sample training percentages. Most people should be able to get almost twice the number of reps, which will allow you to fatigue your triceps while not overloading the shoulders. Take a look at this now-famous bar path image showing the difference between a novice lift and a world record bench press. Second, you will need to ensure youre tucking your elbows so that theyre slightly in front of the barbell when the barbell is on your chest. Sling Shot Bench Press Program Spreadsheet - 5 Week Message frequency varies. Please note that all of these workouts were taken directly from, Exercise G1: Standing rope cable pushdown, 3 x 10, 60 seconds rest. Thank you for signing up. SVRSD Bench Press Slingshot Power Weight Lifting Training Fitness Increase Strength Push Up Gym Workout Visit the SVRSD Store 204 ratings | 4 answered questions $2399 Get Fast, Free Shipping with Amazon Prime Color: Yellow/ Green/Red/Blue/Black Size: One Size Part 3: Compensatory Acceleration Training. It forms the core of any true training program. Chad missed a 530 pound bench press attempt at the Pro/Am in 2011. Although a better average is a 10-15% increase, most commonly experienced with Mark Bell's original slingshot. He originally created it as a tool to allow lifters to press more weight safely and without pain. In order to get the full benefit of this superior training method you have to press into the safety pins as if you were trying to break them in half! Josh Bryant is truly one of the brightest minds in the fitness industry. As you bring the barbell down during the bench press, the Slingshot creates elastic tension on your chest, which allows you to use more weight than you normally would for the same number of reps. Because the bar load is partially supported by the elastic tension, the Slingshot can also reduce the amount of stress on the shoulders and elbows when the bar is on your chest. Thank you for reading and I wish you the best of luck in your strength training journey! As a general rule of thumb Josh likes to use isometrics to attack 1-2 weak points within a workout. If you are the average powerlifter with a bench press stuck in the low 300s then this might not be your best bet. 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. You no doubt learned in grade school that the shortest distance between two points is a straight linethose basic physics still apply. Does Slingshot Increase Raw Bench Press? (Explained!) The evidence is still short on whether increasing your 1 rep max Slingshot strength will transfer to increases in your 1 rep max raw bench. This is an awesome training frequency that works well for a large percentage of the training populace. Many of his athletes train heavy for 3 weeks followed by a 1 week deload workout to recharge the central nervous system and to allow your body to super-compensate. You can unsubscribe at any time by replying STOP or clicking the unsubscribe link (where available) in one of our messages. ULTRA FITNESS Bench Press Slingshot Weight lifting Push up Strength Training Gym | Sporting Goods, Fitness, Running & Yoga, Strength Training & Weights | eBay! If you are interested in Josh Bryant style programming then I highly recommend you subscribe to James YouTube channel: @SwimHack. Q: Why dont the accessory and isolation movements have percentages and RPE? Browse our wide variety of gear to see how we can help improve all of your lifts while keeping you protected. This was originally done to give him some additional rest between lower body training sessions but as you will see it also worked perfectly for driving up his bench press numbers. One way to check if you are truly in the best position possible is to have your training partner give you a nudge in the abdomen and knees once you are setup. The choice is up to you. Marcy Flat Utility 600 lbs Capacity Weight Bench for Weight Training and Ab Exercises SB-315 ,. 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. Dugdale, J. H., Hunter, A., Di Virgilio, T., Macgregor, L. J., & Hamilton, D. L. (2017). 12 Ways To Increase Your Bench Press In Powerlifting Its made out of double-ply material and is meant for serious bench pressers, not casual enthusiasts. In a study by Dugdale et al. In the elite lifter, we see that the bar is being pushed back while also pressing up. Its recommended that you bench press over 400lbs raw if you are going to use the Maddog Slingshot. Please note that the DB bench press was performed extremely sub maximally. It will be a solid overloading tool in your bench press training. The SlingShot may be a beneficial training tool for the bench press for training through injuries, for deload phases and for learning the movement patterns associated with the bench press. When I use the slingshot, I like to take a prescribed load (i.e. For example, lets say you did 2 X 2 @ 90% raw. Influence of the "Slingshot" bench press training aid on bench press kinematics and neuromuscular activity in competitive powerlifters. The material stores energy at the bottom, and helps pushing the weight from your chest on the way up. Slide backwards along the bench and under the bar until your upper ab area is directly under the bar. If you are an intermediate or advanced lifter, micro-loading is non-negotiable for optimal progress. If you are constantly alternating exercises, you will always be progressing. With the right plan and the right discipline, you can get seriously shredded in just 28 days. If you want to use the Sling Shot for dips or bench press, then one of the other Sling Shots is your ticket. You can click right here to watch the training video for the week 4 accessory workout: **Performed at 85% of his projected 1-rep max, ***Performed at 73% of his projected 1-rep max. SMASH F$%@ING WEIGHT! Incline Dumbbell Bench Press: 3 sets of 10 repetitions. When you complete your set, if you have a bunch of different lines on your shirtyou have some work to do on improving your consistency. Here is Julius Maddox performing his record-breaking 782 pound bench press. Buy on Amazon: 5: Sling Shot Mark Bell Pushup 8.30. He ended up tweaking his pec on this set and decided to call it a day rather than going for a third attempt with the same weight. An experienced coach such as Josh Bryant will tweak these percentages each week based on how his client is progressing. Here is what Chad Wesley Smiths heavy accessory days typically looked like: And here is what Julius Maddoxs typical heavy accessory day looked like: As you can see the bench press accessory days can be organized in a wide variety of ways. Why are you trying to milk out an extra 5 pounds on pull-overs, when you could easily switch to rows and get better muscular stimulation (because your body is so used to pull-overs)? 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. You can click right here to watch the training video for the week 5 heavy bench workout: You can click right here to watch the training video for the week 5 accessory workout: ***Performed at 88% of his projected 1-rep max. No hip Circle? Check out which wrist wrap is the best! For example, if you are weak right off your chest then one of the best things you can do is to perform overcoming isometrics 2 inches above your chest. Slingshot Bench 3-4 sets 1-5 reps. Or. Click here for the Reactive Slingshot sizing guide and current pricing on Rogue Fitness. Slingshot bench press Bench Accessory 2 Push press Incline bench press Seated barbell press Standing overhead barbell press You will also find some slots for isolation accessory exercises in most of the workouts. Exercise C2: Speed bench press (competition grip), 2 x 2***, 4 minutes rest , Exercise F1: Lat pulldown (wide / overhand grip), 3 x 10, 60 seconds rest, Exercise C1: Seated cable row (v-handle), 2 x 12, 60 seconds rest, Exercise D1: Seated HS overhead press**, 2 x 10, 60 seconds rest, Exercise A1: Bench press (competition grip), 1 set of 3 reps**, 4 minutes rest, Exercise B1: Speed bench press (competition grip), 6 sets of 4 reps***, 2 minutes rest, Exercise C1: Bench press (wide grip), 2 sets of 8 reps****, 2 minutes rest, Exercise D1: Dead bench, 8 sets of 1 rep*****, 45 seconds rest, Exercise E1: V-bar dips (forward leaning torso), 3 sets of 8 reps, 60 seconds rest, Exercise F1: DB flies, 3 sets of 11 reps, 10 seconds rest, Exercise F2: DB front raises, 3 sets of 8 reps, 60 seconds rest, Exercise A1: Bench press (close grip), 2 sets of 8 reps**, 120 seconds rest, Exercise B1: Seated military press (shoulder-width grip, to top of head), 2 sets of 8 reps***, 120 seconds rest, Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 12 reps****, 120 seconds rest, Exercise D1: Seated DB external rotations, 3 sets of 10-12 reps, 60 seconds rest, Exercise E1: DB front raises, 3 sets of 10-12 reps, 60 seconds rest, Exercise E2: DB lateral raises, 3 sets of 10-12 reps, 60 seconds rest, Exercise F1: Flat DB extension, 3 sets of 10-12 reps, 60 seconds rest, Exercise D1: Dead bench, 8 sets of 1 reps*****, 45 seconds rest, Exercise F1: DB flies, 3 sets of 13 reps, 10 seconds rest, Exercise F2: DB front raises, 3 sets of 5 reps, 60 seconds rest, Exercise F1: DB front raises, 3 sets of 6 reps, 60 seconds rest, Exercise B1: Bench press (competition grip), 1 set of 20 reps***, 4 minutes rest, Exercise C1: Chest supported row, 4 sets of 15 reps, 60 seconds rest, Exercise B1: Seated military press (shoulder-width grip, to top of head), 2 sets of 8 reps**, 120 seconds rest, Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 12 reps**, 120 seconds rest, Exercise D1: Seated DB external rotations, 3 sets of 10-12 reps**, 60 seconds rest, Exercise E1: DB front raises, 3 sets of 10-12 reps**, 60 seconds rest, Exercise E2: DB lateral raises, 3 sets of 10-12 reps**, 60 seconds rest, Exercise F1: Flat DB extension, 3 sets of 10-12 reps**, 60 seconds rest, Exercise A1: Bench press (competition grip), 1 set of 2 reps**, 4 minutes rest, Exercise B1: Speed bench press (competition grip), 5 sets of 3 reps***, 2 minutes rest, Exercise D1: Dead bench, 5 sets of 1 rep*****, 75 seconds rest, Exercise E1: V-bar dips (forward leaning torso), 3 sets of 5 reps, 60 seconds rest, Exercise F1: DB flies, 3 sets of 12 reps, 10 seconds rest, Exercise F2: DB front raises, 3 sets of 3 reps, 60 seconds rest, Exercise A1: Bench press against bands (close grip), 1 set of 1 reps**, 120 seconds rest, Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 10 reps****, 120 seconds rest, Exercise D1: Seated DB external rotations, 2 sets of 10-15 reps, 60 seconds rest, Exercise E1: DB front raises, 2 sets of 10-15 reps, 60 seconds rest, Exercise E2: DB lateral raises, 2 sets of 10-15 reps, 60 seconds rest, Exercise B1: Speed bench press (competition grip), 5 sets of 3 reps***, 2 minutes rest, Exercise D1: Dead bench, 5 sets of 1 reps*****, 75 seconds rest, Exercise E1: V-bar dips (forward leaning torso), 3 sets of 6 reps, 60 seconds rest, Exercise F1: DB flies, 3 sets of 15 reps, 10 seconds rest, Exercise F2: DB front raises, 3 sets of 4 reps, 60 seconds rest, Exercise A1: Bench press against bands (close grip), 1 set of 3 reps**, 120 seconds rest, Exercise B1: Seated military press (shoulder-width grip, to top of head), 2 sets of 5 reps***, 120 seconds rest, Exercise F1: DB flies, 2 sets of 8 reps, 10 seconds rest, Exercise F2: DB front raises, 2 sets of 5 reps, 60 seconds rest, Exercise A1: Bench press (close grip), 1 set of 2 reps**, 120 seconds rest, Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 8 reps****, 120 seconds rest, Exercise B1: Seated military press (shoulder-width grip, to top of head), sets of 5 reps**, 120 seconds rest, Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 8 reps**, 120 seconds rest, Exercise D1: Seated DB external rotations, 2 sets of 10-15 reps**, 60 seconds rest, Exercise E1: DB front raises, 2 sets of 10-15 reps**, 60 seconds rest, Exercise E2: DB lateral raises, 2 sets of 10-15 reps**, 60 seconds rest, Exercise A1: Bench press (competition grip), 1 set of 1 reps**, 4 minutes rest, Exercise B1: Speed bench press (competition grip), 1 set of 3 reps***, 2 minutes rest, Exercise B1: Seated military press (shoulder-width grip, to top of head), 2 sets of 4 reps***, 120 seconds rest, Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 6 reps****, 120 seconds rest, Exercise B1: Speed bench press (competition grip), 3 sets of 3 reps***, 2 minutes rest, Exercise C1: Bench press (wide grip), 2 sets of 5 reps****, 2 minutes rest, Exercise D1: Dead bench, 4 sets of 1 rep*****, 60 seconds rest, Exercise C1: Face pulls, 1 set of 100 reps, 60 second rest, Exercise D1: DB front raises, 2 sets of 10-12 reps, 60 seconds rest, Exercise D2: DB lateral raises, 2 sets of 10-12 reps, 60 seconds rest, Exercise B1: Bench press (wide grip), 2 sets of 5 reps***, 2 minutes rest, Exercise C1: DB front raises, 3 sets of 4-8 reps, 60 seconds rest, Exercise D1: Flat DB extension, 3 sets of 10-15 reps, 60 seconds rest, Exercise A1: Bench press (competition grip), 3 sets of 1 reps**, 240 seconds rest, Exercise B1: (15 Minutes of Assistance work for Shoulders, Triceps, Biceps, nothing heavy just getting the blood flowing). Mark Bell Sling Shot - Review - Morning Lifter Why just initially use high frequency then? You should ideally be rotating between chest, shoulder, and back movements. In reality, arching your back puts the shoulders into a safer position by retracting the scapula and removing pressure from the rotor cuffs. It's a relatively straightforward bench-only program that gradually decreases volume while increasing intensity before attempting a new PR on week 5. Gym Shorts: The Sling Shot Bench Press | Barbell Logic 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. In other words, handling a similar amount of sets & reps with more weight, or using the same weight for more sets & reps. Powerlifting Bench Press Pyramid Program for MAX Strength - Physiqz If you are going to use Josh Bryants unique form of bench press programming, then I highly recommend you start out by deloading every 4th week. Josh typically organizes his bench press programs as 12-week peaking cycles. All rights reserved. He has trained many of the worlds strongest bench press specialists including Julius Maddox. The B1 exercise that is highlighted above represents our speed bench press sets. I use the Slingshot 2-3 times per year in training cycles where Im trying to overload the movement. Secondly, it provides a better biomechanical position. 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. Workout-4: Dynamic Effort Bench Press Training. Regardless of age, gender, or weight - the only true trait that matters is heart and determination. 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 . There are six benefits to using the Slingshot: The Slingshot slides fairly easily up each arm and sits just above the elbow. Since we have already gone through the slingshot bench research process, we understand this problem. Chad Wesley Smith was a world-class powerlifter who set a world-record in the squat when he squatted 900 pounds raw. 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. 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. It will also fit most people comfortably and doesnt have a high learning curve unlike some of the Slingshots that have more resistance. Slingshot Bench Press In this article I'll discuss these bench press variations in greater detail. This demonstrates that if youre trying to get stronger triceps to help facilitate the lock-out portion of the bench press, then you would need to train to fatigue using the Slingshot on most occasions to get the appropriate level of tricep activation. However, this link has not been proven with adequate evidence, and more research needs to be conducted. (2017). help you achieve your goals inside and outisde of the gym, and most importantly, help you become the best After the speed reps, James moves onto two key supplementary exercises: the reverse band bench press and v-bar dips. The Reactive Slingshot is a bit more flexible and pliable. James Strickland is a big proponent of this system. Let one of our coaches help you get stronger, study by Dugdale et al. 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. The Original Slingshot is designed for people to lift around 10-15% more weight than their raw bench press. Go-Sports Store. Whether youre a beginner or advanced lifter, the stronger in 30 days: Skwaat Program is bound to add pounds to your Skwaat. Another interesting conclusion from the study was an enhanced motor pattern while using the Slingshot. Just remember to use them for no more than 3-6 weeks at a time. Part 9: James Stricklands Bench Press Program. This is true even for things such as seated military presses. IRON COMPANY Body-Solid Leverage Bench Press. But if you absolutely must, follow the original routine first and any save adjustments for the next training cycle. Isometrics are the single best thing you can do to strengthen a sticking point within the bench press. As a general rule of thumb Josh likes to program three weeks of triples, three weeks of doubles, and three weeks of singles. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Dont get me wrong, I am all for training in an intelligent manner so as to avoid injury. 2020 Mark Bell Slingshots. This is done to make sure that the stretch reflex does not help you after your 1st rep. As a general rule of thumb the dead bench is performed for 3-10 sets of singles with 30-60 seconds rest between each single. This training program is nine weeks long, with three workouts per week. This field is for validation purposes and should be left unchanged. Easy answer if youre looking to get strong: you dont. As a general rule of thumb Josh has his athletes perform 2-4 accessory exercises for the chest, shoulders, triceps, and upper back. The slingshot bench press was included in my article on the Best Bench Press Variations. Bench Press Slingshot Powerlifting Blaster Gym Workout Elbow Support for Men +Shipping: US $4.26. The ascent path, however, tells a very different story. Tuck your feet back under the bench directly beneath the hips, with the balls of the feet in contact with the floor and heels raised. Sling Shot Bench Press Barbell, Bench 5 3 60 sec Use 60% of your 1RM for all 5 sets. This will provide you with two max fatigue phases, two high volume stages, two super-compensation phases, and two max-out phases. He blends together the best elements of old-school linear periodization with many new-school training methods to produce unbelievable results. You can click right here to watch the training video for Vincents week 5 bench press workout: **Performed at 113% of his projected 1-rep max, *****Performed at 81% of his projected 1-rep max, ****Performed at 70% of his projected 1-rep max, *****Performed at 83% of his projected 1-rep max, **Performed at 93% of his projected 1-rep max, ***Performed at 81% of his projected 1-rep max, ****Performed at 88% of his projected 1-rep max, *****Performed at 68% of his projected 1-rep max, **Performed at 95% of his projected 1-rep max, ****Performed at 93% of his projected 1-rep max, *****Performed at 70% of his projected 1-rep max. So I use the slingshot every other bench workout (as long as it's at . Best Bench Press Slingshot [February 2023] - JohnHarvards 8. Go home people. In this comprehensive guide, I will show you how to use the Josh Bryant bench press program to break powerlifting world records! 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. How to add 20kg to your bench press in 4 weeks - Men's Health All of the training percentages are based on a projected 600 pound bench press. My bench press program for powerlifting is the ultimate plan for benching more in 30 days. And outside of the core lifting community, the flat barbell bench press reigns supreme when it comes to measuring power and strength. How to: Bench Press with Shoulder Pain - SzatStrength Always ask your doctor for medical, fitness, or nutritional advice. The Full Boar Slingshot is designed for people who are slightly bigger in bodyweight, have bigger arms, or bench press over 300lbs. Soon after incorporating it on a once per week basis my raw bench climbed to 300 with a clean pause. In Joshs opinion the answer is bench press isometrics. After 7 weeks of hard training your bench press strength should have increased at least a little bit so this shouldnt be too much of a problem. The accessory exercises are essentially bodybuilding-style movements designed to strengthen weaknesses and maintain muscular size within individual muscle groups. 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. As you can see, the descent path is very much the same for all three. Correct form comes down to one word: tightness. Message and data rates may apply. However, if you find that your shoulders and elbows get beat up throughout the year, then the Slingshot might be a good tool to implement to reduce some of the stresses at the level of the joint while benching.