You can expect to lift 10-15% more weight using the ORIGINAL SLINGSHOT (click for todays pricing on Amazon). In other words, the Slingshot is a tool for overloading. help you achieve your goals inside and outisde of the gym, and most importantly, help you become the best The SlingShot can be an effective tool to help keep things from getting stagnant, or it can be a distraction that keeps you from making steady progress. 8. However, this link has not been proven with adequate evidence, and more research needs to be conducted. If youre used to the typical bodybuilding-style bench, youre doing it very wrong. Still not convinced? Soon after incorporating it on a once per week basis my raw bench climbed to 300 with a clean pause. 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. In both there is a total of 25 repetitions for the week. Chad missed a 530 pound bench press attempt at the Pro/Am in 2011. Option #2: Bench press once every 7 days, two push workouts per week. It is worth pointing out now that no lower body exercises are included as everything is highly focused around bench. You would perform a set of overcoming isometrics, rest 2 minutes, perform a set of speed bench presses, rest 2 minutes, and then perform another set of overcoming isometrics etc. 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. The Advanced Bench Press Program, 3 Days/Week. 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. Youll want to rep out to fatigue. The original intention of the slingshot was helping relieve some pressure on the shoulders, and it genuinely does a good job. Go-Sports Store. In this video EPIC's head coach Brandon explains . First, you will feel like its harder to touch the bar to your chest. You can click right here to watch the training video for the week 4 heavy bench workout: **Performed with 70% of weight used during weeks 1-3. Slingshot Bench Press In this article I'll discuss these bench press variations in greater detail. No need to shy away from intimidating-sounding, polysyllabic exercises and just stick with curls. You definitely dont have to do this much work in a single workout. 26 Powerlifting and Powerbuilding Programs | FREE Downloads | Written by Jon Chambers | Updated on 13 October 2022. Slide backwards along the bench and under the bar until your upper ab area is directly under the bar. 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It will fit most people comfortably and won't have a high learning curve because the bar path will feel similar to someone's raw bench press. We stand to empower those who seek to improve their life through fitness. Here are some of Joshs favorite supplemental exercises to improve your strength off the chest: Josh is a huge believer in the dead bench. For example: The dead bench is a pin press performed 2 inches above your chest. It will also fit most people comfortably and doesnt have a high learning curve unlike some of the Slingshots that have more resistance. This training log was also taken from the old training log archives at elitefts.com. It will be a solid overloading tool in your bench press training. All rights reserved. Regardless of age, gender, The sling shot training routine is only week one to four, it consists of heavy triples and singles. Our products are created to help you achieve your goals inside and outside of the gym, and most importantly, help you become the best version of yourself. Overloading using a slingshot; The last piece is probably the most critical, so it was saved for last. The Original Slingshot is designed for people to lift around 10-15% more weight than their raw bench press. He has trained many of the worlds strongest bench press specialists including Julius Maddox. Here is what one of James typical accessory workouts might look like while working with Josh: Sample Josh Bryant Bench Press Accessory Workout. This is because as you bring the bar to your chest, the slingshot will be storing elastic energy. The 6 week program manipulates frequency, intensity and volume to allow you to smash right through any barriers. Sometimes things these things just happen on the bench press. It will fit most people comfortably and wont have a high learning curve because the bar path will feel similar to someones raw bench press. Therefore, the Slingshot might be an effective external cue to tuck the elbows, which would allow lifters to practice the correct motor pattern. 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. Retract. Just like before, start with a raw bench and perform your base number of sets and reps that you normally would. If you want to use the Sling Shot for dips or bench press, then one of the other Sling Shots is your ticket. You want to practice the technique of using the slingshot before putting on weight you normally wouldnt be able to handle. Here is what a typical bench press workout might look like: Here is a perfect example of this type of workout: Josh starts out every bench press workout with the competition bench press itself performed for one top set of 1-3 reps. Get STronger in 30 Days with my 30 day program for bench. Part 10: Chad Wesley Smiths Bench Press Program. James is capable of pressing the 200 pound dumbbells for reps but only used the 100s to 130s during this training cycle. The premise is simple: on days you feel good, it allows you to go harder and milk that extra progress. Josh Bryant is one of the worlds most successful powerlifting coaches. 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. After all, Josh is concerned with one thing and one thing only: results! A: As many reps as possible10 RPE but not failure. Dont let the fat stop you from enjoying family, friends, and football this Thanksgiving Weekend. Although the bench press is a compound movement that trains all the major muscle groups of the upper body, the supporting muscles that . Tighten your core and then pinch your shoulder blades together. 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. 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. If that feels good, you could then start doing singles at 105% and 110%. Use the percentages to keep you honest on days that you feel like death, and use RPE metrics on the good days to accelerate your gains. This will provide you with two max fatigue phases, two high volume stages, two super-compensation phases, and two max-out phases. This is true even for things such as seated military presses. 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. Compare that with a plan that has only 3-5 sets of bench per session, but more sessions per week. Lie down on the bench and grab the bar with an underhand grip. Who knew? This chart (same as above) is a quick way to find out how hard your sets should be: If you are working with a timeline of 12 weeks, the best option is to do two cycles of the 6-week plan. If you respond well to a higher-frequency approach then you definitely want to check out this program. In this comprehensive guide, I will show you how to use the Josh Bryant bench press program to break powerlifting world records! Although very similar to a regular bench press, the elastic does have a slight learning curve. Speed Bench 4-6 sets 3-4 reps heavier each week. 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 . Influence of the Slingshot bench press training aid on bench press kinematics and neuromuscular activity in competitive powerlifters, The Slingshot can enhance volume-loads during performance of bench press using unaided maximal loads. Furthermore, this conjugate style of alternating exercises is well known throughout the strength community for its ability to stop plateaus in their track. Thank you for reading and I wish you the best of luck in your strength training journey! The Slingshot was invented by powerlifter Mark Bell, who holds a 545lb raw bench and 854lb equipped bench. $3 off every $30 spent. Do You Really Need a Greens Powder in Your Life? ****Performed at 58% of his projected 1-rep max. The most important part of your Josh Bryant style bench press workouts is your top set on the competition bench press. Mark Bell also makes wrist supports called Gangsta Wrist Wraps. Even if youre not a competitive powerlifter or athlete, you can learn a lot towards improving your strength by understanding and following a powerlifting bench press pyramid program designed to maximize your strength in an extremely short amount of time. Many of the best strength coaches and bodybuilding coaches in the world such as Charles Poliquin are also big fans of this once every 5 days training frequency. Essentially, the slingshot is taking over the work that the triceps would otherwise do. We stand to empower those who seek to improve their life through fitness. The slingshot bench press was included in my article on the Best Bench Press Variations. 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 sling shot is an elastic piece of material that helps you bench-press more easily. Click on picture to buy from Amazon. In this comprehensive guide, I will show you how to use the Josh Bryant bench press program to break powerlifting world records! Before getting started you will need to calculate your max. Also notice that the elbows are tucked to the side of the body and not flared to avoid any shoulder discomfort. Dead Bench Press: How To, Benefits, Muscles Worked. Program the slingshot bench press similarly to the normal bench press, so singles up to higher reps for volume (8-12). This is because the triceps dont get fatigued as quickly as a raw bench press. Check on Amazon. And outside of the core lifting community, the flat barbell bench press reigns supreme when it comes to measuring power and strength. The isolation exercises shouldnt be loaded heavythey are designed to provide direct stimulus to the smaller muscle groups and therefore do not require much, especially with the enormous amount of benching being done. It can effectively increase muscle strength and is suitable for any athlete who want to increase their power, pressing strength, speed and dips. Dugdale, J. H., Hunter, A., Di Virgilio, T., Macgregor, L. J., & Hamilton, D. L. (2017). Incline Dumbbell Bench Press: 3 sets of 10 repetitions. The Full Boar Slingshot is designed for people who are slightly bigger in bodyweight, have bigger arms, or bench press over 300lbs. As a general rule of thumb Josh likes to program three weeks of triples, three weeks of doubles, and three weeks of singles. Please note that all of the training percentages in these three routines are based off of the highest weight attempted on competition day. Want to improve your bench press technique? Here is what the 3 week block of triples might look like: Of course week 4 would be a deload week. A mini band also works. If you are interested in Josh Bryant style programming then I highly recommend you subscribe to James YouTube channel: All exercises performed with 70% of weights used during weeks 1-3. 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. It's comprised of a thick, stretchable fabric that helps keep your arms locked in a sound bench press position and provides support at the bottom of the lift. For information purposes only and does not constitute medical advice. 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. Lastly, the number one reason for overuse injuries is getting greedy. Unlike other overloading methods for bench press like using boards, the Slingshot allows you to move the weight through a full range of motion. In reality compensatory acceleration training is just another name for the dynamic effort method as featured in the, For example here is Al Davis giving a perfect demonstration of an, ottom position bench press overcoming isometric (competition grip), 2 sets of 1 rep (6-second hold), 2 minutes rest, Lockout position bench press overcoming isometric (competition grip), 2 sets of 1 re (6-second hold), 2 minutes rest. Dugdale, JH, Hunter, AM, Di Virgilio, TG, Macgregor, LJ, and Hamilton, DL. M MANUEKLEAR Bench Press Band, Slingshot Bench Press Band for Men and Women Power Weight Lifting Fitness - Push Up Exercise Assistance Bench Block Increase Strength Gym Workout Equipment 118. . Ray Williams is a powerlifting legend known for his incredible strength and remarkable feats in the sport. 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. Weve come a long way in training strength since the 60s. This program is not only used to help increase the bench press but other compound lifts also, such as the squat and deadlift. If you can get yourself into a tight, tucked position each time, you create a strong base to push frommore weight lifted from improved leverages and stability. Pretty classic linear periodization leading into a peak. J Strength Cond Res 33(2): 327-336, 2019-This study examined the acute effects of the "Sl In order to be able to offer you the best slingshot bench available on the market today, we have compiled a comprehensive slingshot bench list. This type of split works very well for extremely strong bench pressers with a lot of fast-twitch muscle fibers. Check it out: Exercise A1 designates the main top set for the day while exercise B1 designates the speed reps that are performed next. ****Perform 3 sets of 1 ramping up to one top set with maximum weight. To use the slingshot in your bench press training, I would not jump into the heavier weights to start. Vincent very narrowly missed a raw 600 pound bench press in the 275 pound weight class. Take 10 steps to your left, then 10 steps to your right. If you have over two years of bench press experience or bench press over 300lbs then the Original Slingshot is your pick. They found that the elbow position of the Slingshot group to be more mechanically advantageous in driving the bar through their sticking point. Lat Pulldown 4 10 2 min. The following procedure will be followed for the purchase of either a bench or . Please note that the DB bench press was performed extremely sub maximally. However, we know from practice that handling heavier loads by using overloading methods can be a psychological benefit to some lifters (i.e. While it is considered obvious now, at the time the thought of altering weights in a strategic manner had never been formulated. As mentioned previously Vincent later teamed up with Josh Bryant to finish what he started. But choosing the second option, with each session you were able to lift much more on average. You need to become one with the bench. The third is where you can really make some free gains. The accessory movements are still important but nowhere near as important as the exercises performed earlier in the workout. A study by Niblock & Steele (2017), showed that using the Slingshot in training does allow individuals to perform a greater amount of volume using either similar or more weight compared with raw benchers. In a Josh Bryant style bench press workout you would perform your accessory exercises after your 1-2 supplemental movements. For the warmup, Bell suggests using a Hip Circlea looped piece of fabric that wraps below or above the knees to activate the glutes and hips. feeling the weight in your hands before attempting it raw). I made significant progress with the 55 bench press workout routine since it was easy to follow and stay on track, and any bench press workout program that you are consistent with will work to a certain extent. This does two things. Here, Bell outlines his go-to routine (including warmup) to help increase strength. Josh typically organizes his bench press programs as 12-week peaking cycles. Check it out: Josh Bryant designs his bench press programs in a very unique way. Perform this routine 1 to 2 times per week in addition to your regular bench press session. 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. This technique is so powerful because it works through autoregulation. As clich and corny as that soundsits the truth. Please note that all of these workouts were taken directly from, Exercise G1: Standing rope cable pushdown, 3 x 10, 60 seconds rest. The left is where you want to be, with everything in alignment. Training to fatigue is not always practical though, so if you were looking to overload the triceps for your lock-out then using boards would be another training tool you could use. You might feel a sense of over-confidence because youre handling loads you arent normally able to use when benching raw. This allows you to practice the technique with the Sling Shot, and learn its groove, with sub-maximal weights for a longer term. One quick and simple way to make sure youre following number four correctly is to add a bit of chalk to the middle of the barbell. 53. If you are a novice or beginner, you should be reading the 55 program. My bench press program for powerlifting is the ultimate plan for benching more in 30 days. The upper body can handle large amounts of frequency much easier than the lower body where lifts such as the squat and deadlift are extremely taxing on your entire nervous system. On this upper body accessory day you train your chest/shoulders/triceps again but overall the workout is not nearly as taxing as your main heavy day. For example, if you lift 225 for 5 reps, your max is roughly 263 pounds: (225*5)/30 + 225. Your last repetition should be an all-out grinder. Click here for the Original Slingshot sizing guide and current pricing on Amazon. This top set is slightly sub maximal (but still very hard) and is based on specific training percentages that are covered in Part 2 of this article. The 11 Greatest Bicep Workouts For Strength! Message frequency varies. Bench Press Sling Shot Training Increase Push Up Band Power Gym Workout +Shipping: US $10.51. If you bench three times per week you should look at having two variations in your program and doing less assistance pressing work. Each of these variations target specific ranges of motion. In this specific example, James performs reverse band bench presses and v-bar dips as his two supplemental exercises. Bench press two or three times per week with at least two days in . ), **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. After the top set Josh normally likes his clients to move onto speed sets for the bench press, 1-2 supplementary bench press exercises, and then 2-4 bench press assistance exercises. And the ones that do are, frankly, quite lazy in their approach.