slingshot bench press program

This is done by altering the bar paththe way you bring it down is not the same way you push it back up. Bracket Breakers 2023: Why VCU might break some brackets plus 6 other A deload of course refers to a period of time (usually one week) where the training stress is reduced. They are just an example of what James was doing at one specific time in his career. 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. Bench Press Partial Reps - Revolutionary Program Design Here is what one of Vincents typical bench press workouts looked like while working with Josh Bryant: As you can see this is an absolutely ENORMOUS amount of volume! This site is owned and operated by PowerliftingTechnique.com. If you respond well to a higher-frequency approach then you definitely want to check out this program. What Does a Slingshot Do For Bench Press? For anyone who has ever tried it, you notice the benefits right away. 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. If you have over two years of bench press experience or bench press over 300lbs then the Original Slingshot is your pick. He has trained many of the worlds strongest bench press specialists including Julius Maddox. In both there is a total of 25 repetitions for the week. In this guide, Ill discuss everything you need to know about getting started with the Slingshot. Your starting position is everything. Plant your feet firmly under your hips - this helps to lift your chest and lock your shoulders into position. Conclusion | The Josh Bryant Bench Press Program! Josh used a rather unique training split that he called the 9 day work week. Basically he stretched out his normal 7 day training schedule over 9 weeks. If you bench three times per week you should look at having two variations in your program and doing less assistance pressing work. Slingshot mimics a bench shirt which helps with preventing injuries, it's awesome at helping you adapt to heavier loads. Taking a quick video of your lift is the quickest and easiest way to address this. The Slingshot Bench Press: Improve Your Result by 50 lbs You can unsubscribe at any time by replying STOP or clicking the unsubscribe link (where available) in one of our messages. Lastly, make sure to place the bar into the meaty section of your hand instead of wrapping your fingers around. Sometimes things these things just happen on the bench press. Because repetition schemes are varied, it can be easy to look at the weight you used on the previous week and get discouragedbut that misses the point entirely for accessory exercises. This is because the triceps dont get fatigued as quickly as a raw bench press. How to add 20kg to your bench press in 4 weeks - Men's Health Program Review of Deathbench (original) : r/weightroom - Reddit 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. . Want to improve your bench press technique? If you really want, you may swap out close-grip bench for wide grip bench within the program but you must make sure to use at least one of the isolation movements to focus on triceps. These percentages are based off your estimated 1-rep max at the start of the training cycle. Although a better average is a 10-15% increase, most commonly experienced with Mark Bell's original slingshot. **All exercises performed with 70% of weights used during weeks 1-3. The first "real" bench press program that I followed was the 55 approach. The Slingshot can enhance volume-loads during performance of bench press using unaided maximal loads. There are four types of Slingshots that you can buy based on how much tension you want. 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. In Joshs opinion the answer is bench press isometrics. 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. Its made out of double-ply material and is meant for serious bench pressers, not casual enthusiasts. Does Slingshot Increase Raw Bench Press? (Explained!) PowerliftingTechnique.com also participates in affiliate programs with Clickbank, CJ, ShareASale, and other sites. If an athlete can handle more volume then there may be the potential for greater hypertrophy adaptations. CAT sets are extremely effective for boosting maximal strength and increasing your rate of force development. If youre used to the typical bodybuilding-style bench, youre doing it very wrong. The Maddog Slingshot has the most resistance out of all the Slingshots. You might feel a sense of over-confidence because youre handling loads you arent normally able to use when benching raw. If youve already been benching consistently for a couple of years, then the Slingshot is a tool that every bench presser should try at least once. First, you will feel like its harder to touch the bar to your chest. Are you curious about the Josh Bryant Bench Press Program? However, rack lockouts and other partial range of motion lifts can also be utilized. So theoretically you should be able to perform a greater number of reps before your triceps fatigue. 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). If you are an intermediate or advanced lifter, micro-loading is non-negotiable for optimal progress. Click HERE for the Maddog Slingshot sizing guide and current pricing on Rogue Fitness. There are four different types of Slingshot: Original, Reactive, Full Boar, and Maddog. They are intended to provide direct carryover to the bench; if you want to get ungodly strong at pull-ups or rows this is the wrong article. Here are some general guidelines you may want to follow: In other words if you are at the start of your training cycle and are working up to a triple for your top set on the bench press then you would perform 6-8 sets of speed bench presses at around 70% of your 1-rep max. Reverse Band Bench Press: How-To, Benefits, Why Do It? Gym Shorts: The Sling Shot Bench Press | Barbell Logic All rights reserved. The third is where you can really make some free gains. feeling the weight in your hands before attempting it raw). 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. May you lift long and prosper! The sling shot is an elastic piece of material that helps you bench-press more easily. 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. 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. View our Privacy Policy and Terms of Service. INCREASE MUSCLE EFFICIENTLY: Bench press slingshot band is the perfect tool for bodybuilders who want to increase muscle by lifting weights. 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. The extreme opposite of this is what you want instead: extreme tightness and tension upon liftoff. My personal experience with it atm is the following: I am on SS atm (since I am getting back into lifting after a 2 month break, where I also did not squat for 1 year (had no squat rack + also a 4 month break). Is the SlingShot Useful for Improving Raw Benching? - T NATION Jonnie Candito Training: EVERY Program (With Bonus Excel) 5440 West Sahara Ave.STE 205, Las Vegas NV. Just remember to use them for no more than 3-6 weeks at a time. Do You Really Need a Greens Powder in Your Life? James also performed all of these sets with only 70% of his normal training weights. While positioning is critical, you cant stop thereyou actually have to lift it. Bench press with a frequency of two to three times per week. 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. This type of split works very well for extremely strong bench pressers with a lot of fast-twitch muscle fibers. 2022 Mark Bell Sling Shot. The first 8 weeks workouts: Paused bench 2-3 top sets 3-6 reps heavier each week. 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. Related Article: 6 Reasons To Do Larsen Press (Plus, 3 Reasons Not To). $3 off every $30 spent. 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. 10 Best Slingshot Bench of 2023 - Plumbar Oakland These supra-maximal reps are great for training your nervous system to maximally recruit the high-threshold motor units. You want to feel how much support youre getting from the slingshot by having a common reference point for a similar set/rep/load protocol. You also have a second upper body accessory day later in the week. 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. 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 The choice is up to you. ULTRA FITNESS Bench Press Slingshot Weight lifting Push up Strength Training Gym | Sporting Goods, Fitness, Running & Yoga, Strength Training & Weights | eBay! Chad ended up shutting the workout down from here rather than finishing it. This does two things. 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. This page is not a substitute for professional medical advice, diagnosis, or treatment. This is a very straightforward strategy. With the right plan and the right discipline, you can get seriously shredded in just 28 days. I highly recommend you watch this with the volume turned up to get a better idea of how hard Al is pressing: Josh uses overcoming isometrics in a very specific way in his workouts. The exact sets and reps that you do on your speed bench press sets changes over the course of the training cycle. Vincent Dizenzo used this option while working with Josh Bryant to bench press 600 pounds in the 275 pound weight class. When youre trying to get used to heavier loads in general, youll want to perform lower repetitions for higher intensities. I use the Slingshot 2-3 times per year in training cycles where Im trying to overload the movement. Take the Bar Through a "J' Path. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Take a look at this diagram: On the left it a clear case of elbow painthey are far in front of the barbell, requiring the triceps and elbow extensors to carry an enormous amount of load. What Program Is Best For Increasing Your Bench Press? - Bodybuilding.com 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. help you achieve your goals inside and outisde of the gym, and most importantly, help you become the best We stand to empower those who seek to improve their life through fitness. Overloading using a slingshot; The last piece is probably the most critical, so it was saved for last. However, for most trainees deloading every 4th week works like magic. In any true strength program, overloading isnt an optionits a necessity. This is because as you bring the bar to your chest, the slingshot will be storing elastic energy. US $ 13. The Mark Bell Slingshot is a tool that powerlifters use for bench press training. ULTRA FITNESS Bench Press Slingshot Weight lifting Push up Strength For example here is Al Davis giving a perfect demonstration of an overcoming isometric contraction on the bench press. 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. Journal of Trainology,6(2), 47-51. In a Josh Bryant style bench press workout you would perform your accessory exercises after your 1-2 supplemental movements. In other words whether you get your best results with a high, low, or moderate training frequency is primarily dictated by your parents. Here, Bell outlines his go-to routine (including warmup) to help increase strength. Josh likes his athletes to perform 1-2 supplemental exercises after the compensatory acceleration training sets. Click here for the Original Slingshot sizing guide and current pricing on Amazon. In this comprehensive guide, I will show you how to use the Josh Bryant bench press program to break powerlifting world records! 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. No need to shy away from intimidating-sounding, polysyllabic exercises and just stick with curls. Mission accomplished. So for me, it just trains the part of the movement I'm already good at. Cable or Machine Flye: 3 sets of 12 repetitions. Essentially, the slingshot is taking over the work that the triceps would otherwise do. Stacked joints simply refers to having your wrists, forearms, and elbows all in alignment. All rights reserved. On the RPE scale, your accessories should be registering a 9. A: Explained earlier in the article, the sole purpose of accessories and isolation exercises is to increase your bench pressnot set a world record on reverse tricep kick-back extensions.