Note that it is still highly recommended to read this article in full to understand how the program functions and how to properly use it to maximize your progress. 12-Week Program Lifting Chart. Instead, a new technique has emerged: RPE training. Cable or Machine Flye: 3 sets of 12 repetitions. In other words, handling a similar amount of sets & reps with more weight, or using the same weight for more sets & reps. Also notice that the elbows are tucked to the side of the body and not flared to avoid any shoulder discomfort. RPE allows you to do this. For example here is a sample bench press workout of James Strickland where he utilized overcoming isometrics: You can click right here for a great training video of this workout. Take the Bar Through a "J' Path. You want to practice the technique of using the slingshot before putting on weight you normally wouldnt be able to handle. 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. They should be challenging but shouldnt be so heavy that you have to get amped up to complete them. Click on picture to buy from Amazon. 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. If you feel discomfort or sharp pain in your shoulder, its because you arent tucking enough. As mentioned previously Vincent later teamed up with Josh Bryant to finish what he started. 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. Rather, I would pick a set and rep range with a bar load that you would normally do raw, and perform it using the Slingshot. Mission accomplished. 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). feeling the weight in your hands before attempting it raw). Buy on Amazon: 4: RYOMA Bench Press Slingshot Power 9.05. Take a look at this now-famous bar path image showing the difference between a novice lift and a world record bench press. The best slingshot bench of 2023 is found after hours of research and using all the current models. 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. Bench press with a frequency of two to three times per 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. If you have over two years of bench press experience or bench press over 300lbs then the Original Slingshot is your pick. Bench Press Sling Shot Training Increase Push Up Band Power Gym Workout +Shipping: US $10.51. You bench press once per week and do all of your chest/shoulder/tricep exercises on this day. You need to become one with the bench. Here was the result: Well done Vincent Dizenzo! You can click right here to watch the training video for the week 1 heavy bench workout: You can click right here to watch the training video for the week 1 accessory workout: **Performed at 81% of his projected 1-rep max. Some links in this article are affiliate links, which means I earn from qualifying purchases. You also have a second upper body accessory day later in the week. Advanced Bench Press Program, 3 Days/Week - StrengthLog There are four types of Slingshots that you can buy based on how much tension you want. The Full Boar Slingshot is designed for people who are slightly bigger in bodyweight, have bigger arms, or bench press over 300lbs. Bench Press Partial Reps - Revolutionary Program Design The top set should be hard but NOT an absolute grinder. Regardless of age, gender, Buy on Amazon: 7: M . The Reactive Slingshot is designed better for beginner lifters who have under two years of bench press experience or bench press under 300lbs. Please note that all of these workouts were taken directly from, Exercise G1: Standing rope cable pushdown, 3 x 10, 60 seconds rest. Chad missed a 530 pound bench press attempt at the Pro/Am in 2011. Just like with anything else, it is a tool that can dramatically enhance your results when used properly. Plant your feet firmly under your hips - this helps to lift your chest and lock your shoulders into position. 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. Not For Most, Erin Banks is Poised to Win Another Arnold Classic, Six Things I Foresee Happening At The 2023 Arnold Classic, International Sports Hall of Fame Announces Class of 2023 Inductees, 2023 Olympia Weekend Confirmed for November, WWEs Carmella talks Love, Heartbreak, and Motivation, SamanthaHarrisis Helping Fellow Cancer Survivors Through Yoga, Try this 10-minute floor and wall-based workout from Grace Albin, This Dermatologist Helps Separate the Truths from Myths about Cellulite, Caesar Bacarella Is Building a Fitness Empire at Full Speed, Whitney Jones Can Break, But Can Never Be Broken, Yarishna Ayala Shares Advice for Future Wellness Division Competitors, The 'Dos' and 'Donts' of Bill Gillespies Record-Breaking Bench Press, The 50 Best Fitness Influencers on Instagram, This 'High-Level' Workout Is Built for All Athletic Levels, The 3-Day Thanksgiving Weekend Workout Plan, This 28-Year-Old with CRPS Just Held a Plank For More Than 9 Hours. 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. Josh sometimes has his clients bench press heavy once every 10 days. SMASH F$%@ING WEIGHT! 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. Niblock, J., & Steele, J. There have been a handful of studies conducted that examine the response and effectiveness of the Slingshot. Program the slingshot bench press similarly to the normal bench press, so singles up to higher reps for volume (8-12). Mark Bell's Bigger Bench Workout | Muscle & Fitness You will need to do the lift frequently to improve on it. $3 off every $30 spent. The 11 Greatest Bicep Workouts For Strength! This allows you to practice the technique with the Sling Shot, and learn its groove, with sub-maximal weights for a longer term. 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. These speed sets also serve as a form of cluster sets which have been repeatedly shown in the scientific literature to work AWESOME for creating long-term training adaptations. Dugdale, J. H., Hunter, A., Di Virgilio, T., Macgregor, L. J., & Hamilton, D. L. (2017). Chad ended up shutting the workout down from here rather than finishing it. 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. So sail away from the safe harbour. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. I will also show you sample training programs from some of the worlds strongest powerlifters including James Strickland, Chad Wesley Smith and Vincent Dizenzo. help you achieve your goals inside and outisde of the gym, and most importantly, help you become the best For the most part, the differentiating feature between each of these Slingshots is how much tension youll get while benching. 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. Trust me, you dont want to miss out on this cutting-edge information! 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. * 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. By the end of week 7 your weights are really starting to climb up. Revolutionized by Romanias olympic champion Tudor Bompa, in simplest terms, periodization is the act of increasing the weight used each session in a controlled and planned manner. Bodybuilding chest day (once per week) = 25 sets per day focused on chest/bench, Pyramid bench program (5 times per week) = 5 sets per day focused on bench. 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. This slight change in positioning allows for greater recruitment in the triceps and front delts without sacrificing any power in the chest. There is also some carryover slightly above and below the exact point that you are training. 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 Barbell, Bench 5 3 60 sec Use 60% of your 1RM for all 5 sets. I've been benching twice a week, one day comp bench and the other with the slingshot, no other bench variations, just some assistance work and I'm making progress. There is a reason the strongest bench presser in the world Julius Maddox continues to place his faith in Josh. 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. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), Healthy (and Tasty) Tips for Your Super Bowl Party, 4 Proteins You Should be Eating, But Probably Arent. It forms the core of any true training program. 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. So, if youre looking to get practice at handling heavier loads, then the Slingshot is definitely an effective tool. ***Performed at 61% of his projected 1-rep max. ENTER YOUR EMAIL BELOW AND GET A COPY OF THE BEST BENCH PROGRAM IN THE NATION. My bench press program for powerlifting is the ultimate plan for benching more in 30 days. The extreme opposite of this is what you want instead: extreme tightness and tension upon liftoff. 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. Powerlifting Bench Press Pyramid Program for MAX Strength - Physiqz The Slingshot is primarily used to handle heavier loads for the same or more repetitions compared with the raw bench press. If you are an intermediate or advanced lifter, micro-loading is non-negotiable for optimal progress. Explore, Dream, Discover.. Here is what the 3 week block of triples might look like: Of course week 4 would be a deload week. My recommendation is to use the Original Slingshot as it will provide 10-15% more load than a raw bench press. As a general rule of thumb Josh likes to use isometrics to attack 1-2 weak points within a workout. By now you should have a thorough understanding of how Josh Bryant organizes his athletes bench press training programs. By using heavier weights, you can train your neural pathways to fire more efficiently, more synchronously, and more powerfully. In this specific example, James performs reverse band bench presses and v-bar dips as his two supplemental exercises. From a technical standpoint, this may be the most important aspect of the lift to fully grasp. Option #3: Bench press once every 10 days, two push workouts per 10 day period. The choice is up to you. Week four you perform three heavy singles for 90% of your 1RM then week five is dedicated to just raw bench pressing. 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. How to Bench 5 Plates Raw: 0 to 400 Real Quick - Elite FTS The left is where you want to be, with everything in alignment. Message and data rates may apply. And the ones that do are, frankly, quite lazy in their approach. While it is considered obvious now, at the time the thought of altering weights in a strategic manner had never been formulated. The best way to avoid this is to alternate the exercises used so that you can place your effort where it matters: using the accessory as a tool to improve your benchnothing more and nothing less. The Slingshot is an effective tool for overloading the bench press. Download Skwaat Program Whether you're a beginner or advanced lifter, the stronger in 30 days: Skwaat Program is bound to add pounds to your Skwaat. Slingshot Bench - Bodybuilding.com Forums 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. 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. Stacked joints simply refers to having your wrists, forearms, and elbows all in alignment. Obviously this is not the fault of Josh Bryants training routine. The spreadsheet presented under this sub-heading caters to the Taper Version of the Deathbench Program. Dont let the fat stop you from enjoying family, friends, and football this Thanksgiving Weekend. US $ 9. Bell says to flex your chest as high as you can while keeping your lats tight. The Maddog Slingshot has the most resistance out of all the Slingshots. The Best Bench Press Programs to Increase Your Bench Press! - Adam Kemp Influence of the "Slingshot" bench press training aid on bench press kinematics and neuromuscular activity in competitive powerlifters. Twenty years from now you will be more disappointed by the things that you didnt do than by the ones you did do. (Yes, Heres Why & How To Use Them). It goes without saying that I was excited to see what Vincent could accomplish when he teamed up with the best bench press coach in the world, Josh Bryant. Perform this routine 1 to 2 times per week in addition to your regular bench press session. But choosing the second option, with each session you were able to lift much more on average. Much like North Texas, the Knights play as if an AI program run by Slingshot created them. What Program Is Best For Increasing Your Bench Press? - Bodybuilding.com Is the SlingShot Useful for Improving Raw Benching? - T NATION 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. Nylon Bench Press Sling Shot, Help Correct Strength by Correcting Bench Press Position, Make Posture and Strength More Standardized - Red L Nrpfell Bench Press Protective Powerlifting Strength Increase Nylon Band Weightlifting Elbow Sleeves Fitness Strap Josh Bryant is a HUGE believer in the concept of compensatory acceleration training, or CAT sets. Jonnie Candito 6 Week Advanced Bench Press Program Spreadsheet Program Review of Deathbench (original) : r/weightroom - Reddit This type of split has the advantage of giving your muscles a full week of rest between workouts. (2017). However, rack lockouts and other partial range of motion lifts can also be utilized. 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 . Make sure the rack, bench, and rack accessories are all set up properly. 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. 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. While positioning is critical, you cant stop thereyou actually have to lift it. The Mark Bell Slingshot is a tool that powerlifters use for bench press training. But if you are afraid of getting hurt then you are in the wrong sport! They found that the elbow position of the Slingshot group to be more mechanically advantageous in driving the bar through their sticking point. Thank you Josh for sharing your gift with the world. The proper elbow position for the bench press is to have your elbows either directly in line with the barbell, or slightly in front. Marleen Hein - Professional Profile, Photos on Backstage - (Musical This Is the Best Bench Press Calculator on the Internet Part 11: Vincent Dizenzos Bench Press Program. Click here for the Reactive Slingshot sizing guide and current pricing on Rogue Fitness. For example here is what a training cycle might look like: In my experience this is a highly underrated training frequency. Lets take another look at our sample bench press workout from James Strickland: In this workout James performs three separate accessory exercises for his upper back, chest and triceps. 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. In Joshs opinion the answer is bench press isometrics. In reality compensatory acceleration training is just another name for the dynamic effort method as featured in the Westside Barbell training program. If you are constantly alternating exercises, you will always be progressing. Want to improve your bench press technique? Vincent missed his 600 pound bench press attempt in this training cycle. The researchers compared the biomechanics of people using the Slingshot versus raw bench press. However, it is sometimes necessary if you are trying to squeeze all of your bench pressing workout into one single workout during the week. The accessory exercises are essentially bodybuilding-style movements designed to strengthen weaknesses and maintain muscular size within individual muscle groups. ***Performed at 83% of his projected 1-rep max, ****Performed at 72% of his projected 1-rep max, *****Performed at 73% of his projected 1-rep max, **Performed at 82.5% of his projected 1-rep max, ****Performed at 68% of his projected 1-rep max, *****Performed at 75% of his projected 1-rep max, **Performed at 62% of his projected 1-rep max, ***Performed at 53% of his projected 1-rep max, **Performed at 88% of his projected 1-rep max, ****Performed at 80% of his projected 1-rep max. When working through the program you will find various percentages which correspond to an RPE as discussed earlier. All of the training percentages are based on a projected 600 pound bench press. Its constructed with more of an angled sleeve, which will be advantageous for people who have a long range of motion or a lower touch lower on their chest (on or below the sternum). Between that and 315 lb or 142 kg should go with the original. For example here is Al Davis giving a perfect demonstration of an overcoming isometric contraction on the bench press. The best way to get stronger on the bench press is pretty obvious: Do a lot of heavy bench pressing and strive to add weight to the bar over time. If the question was, will using a slingshot allow me to lift heavier weight on average in training so that I can capitalize on that to lift much more without it?the answer would be a loud yes. 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. Each of these variations target specific ranges of motion. *Bell pauses for a one-count at the bottom and explosively presses up. Check it out: Exercise A1 designates the main top set for the day while exercise B1 designates the speed reps that are performed next. If you have a weakness off of your chest then this is a great exercise to attack it. It's up to you to make it the former, not the latter. This page is not a substitute for professional medical advice, diagnosis, or treatment. Once again, all of the training percentages are based off of Chads highest attempted bench press in competition. This is an awesome training frequency that works well for a large percentage of the training populace. As you can see James is still getting in plenty of quality work for all of the supporting upper body muscles. However, this is precisely the reason why you need a spotter, especially in the phase when youre still trying to master the technique while using the Slingshot. He originally created it as a tool to allow lifters to press more weight safely and without pain. Medical Disclaimer, The 8 Best Pre Workouts for Beginners [Tested], The 5 Best Creatine Supplements for Bulking, Sling Shot Bench Press Program Spreadsheet 5 Week, Greg Nuckols 3x Intermediate Medium Volume Bench Press Program, 6 Week Power Bench Press Program Spreadsheet, Scott Warman 10 Week Bench Press Peaking Program, 12 Week Bench Press Peaking Program Spreadsheet, Candito 6 Week + Advanced Bench Press Hybrid Program, 6 Week Russian Bench Press Peaking Program (3 Day), Brad Gillingham 12 Week Bench Press Program, The 8 Best Paleo Protein Powders for 2023, The 6 Best Egg White Protein Powders in 2023, The 7 Best Multivitamins for Bodybuilding, 4 sets of 3 reps of sling shot bench press. Please note that the DB bench press was performed extremely sub maximally. View our Privacy Policy and Terms of Service. Correct form comes down to one word: tightness. Precisely which Sling Shot depends on how much you bench press. Buy on Amazon: 5: Sling Shot Mark Bell Pushup 8.30. Bench Press Slingshot Band Push Up Weight Lifting Gym Workout, Bench Press Sling Power Increase. You definitely dont have to do this much work in a single workout. This allows you to expose your muscles to much greater loads than they would otherwise be capable of lifting.