If youve been in the gym more than a handful of times theres a great chance somebody has already asked how much you bench?. 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. You can get away without using them, but just know you may have to stay at the same weight for several weeks until you can move up a full 5-10 pounds. The plan is designed so that high levels of fatigue accumulate in the beginning weekas the weeks progress the frequency is dropped to begin peaking for top-level strength with higher levels of intensity. 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. World's 10 Best Bench Press Sling Shot Of 2022 - Cchit.org It also isn't prohibitively expensive. Lastly, the number one reason for overuse injuries is getting greedy. 70%) and do as many reps as possible for two sets. or weight - the only true trait that matters is heart and determination. FREE BENCH PRESS PROGRAM BY MARK BELL - Mark Bell Sling Shot 9. Swole at Every Height: Saving Your Bench with the Sling Shot Perform this routine 1 to 2 times per week in addition to your regular bench press session. 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. When working through the program you will find various percentages which correspond to an RPE as discussed earlier. However, it is sometimes necessary if you are trying to squeeze all of your bench pressing workout into one single workout during the week. When first using the Slingshot in your training, I would recommend taking 2 weeks to learn the movement pattern and feel how the Slingshot affects your bench press. It will be a solid overloading tool in your bench press training. The Slingshot Bench Press: Improve Your Result by 50 lbs Workout-1: Max Effort Squat/Deadlift Training. How the Sling Shot Saved My Bench Press - Blogger How to use a slingshot to increase your bench - YouTube This is definitely a viable approach but Josh prefers to perform the speed bench sets immediately after the top set of the day. Josh Bryant is truly one of the brightest minds in the fitness industry. 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. In this comprehensive guide, I will show you how to use the Josh Bryant bench press program to break powerlifting world records! or weight - the only true trait that matters is heart and determination. The Best Bench Press Programs to Increase Your Bench Press! - Adam Kemp Copyright 2023 JW Media, LLC, parent company of Muscle & Fitness. 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. Thank you Josh for sharing your gift with the world. The Reactive Slingshot is designed better for beginner lifters who have under two years of bench press experience or bench press under 300lbs. After all, Josh is concerned with one thing and one thing only: results! Essentially, the slingshot is taking over the work that the triceps would otherwise do. 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 . Explore, Dream, Discover.. While it is considered obvious now, at the time the thought of altering weights in a strategic manner had never been formulated. 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. 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. 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. Influence of the "Slingshot" bench press training aid on bench press kinematics and neuromuscular activity in competitive powerlifters. So for me, it just trains the part of the movement I'm already good at. Muscleandfitness.com is part of a360media Fitness & Health Network. 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 between the heavy bench press workouts his clients would perform a relatively heavy accessory day. Your information has been successfully processed! Pretty classic linear periodization leading into a peak. You definitely dont want your elbows flaring behind the bar. Conclusion | The Josh Bryant Bench Press Program! I compared the Gangsta Wrist Wraps with the SBD Wrist Wraps. Do You Really Need a Greens Powder in Your Life? Although a better average is a 10-15% increase, most commonly experienced with Mark Bell's original slingshot. 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. There is also some carryover slightly above and below the exact point that you are training. Advanced Bench Press Program, 3 Days/Week - StrengthLog You can click right here to watch the training video for the week 10 heavy bench workout: This was James competition week! Vincent Dizenzo is a highly accomplished bench press specialist. Pick a weight that you can do about 3-6 repetitions with, bust out the set, and then do this calculation: One Rep Max = (Weight Lifted * Number of Repetitions)/30 + Weight Lifted. They are just an example of what James was doing at one specific time in his career. 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. Program the slingshot bench press similarly to the normal bench press, so singles up to higher reps for volume (8-12). In other words, what is the one thing he is doing that no one else seems to be doing? Bench Press Slingshot - Walmart.com If you are an intermediate or advanced lifter, micro-loading is non-negotiable for optimal progress. version of yourself. You need to become one with the bench. Dont let the fat stop you from enjoying family, friends, and football this Thanksgiving Weekend. Next time youre at the gym do a set of bench with your feet upthe lack of support makes the lift insanely harder. Here was the result: Well done Vincent Dizenzo! 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. These changes will appear here, in your profile, and in your casting call applications: Josh has found through trial and error that trainees with a lot of fast-twitch muscle fibers do better on a somewhat lower training frequency while lifters with more slow-twitch muscle fibers need a relatively higher training frequency for optimal progress. By the fourth week the lifter has already completed 48 total reps with the Sling Shot at very manageable weights. 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. 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. . Reverse Band Bench Press: How-To, Benefits, Why Do It? James trains the bench press roughly once every 7 days with one heavy bench press day early in the week and one bench press accessory day later in the week. ENTER YOUR EMAIL BELOW AND GET A COPY OF THE BEST BENCH PROGRAM IN THE NATION. It requires a high level of frequency, but a low amount of volume in any given session. Get STronger in 30 Days with my 30 day program for bench. Much like North Texas, the Knights play as if an AI program run by Slingshot created them. You will need to do the lift frequently to improve on it. If you respond well to a higher-frequency approach then you definitely want to check out this program. Taking a quick video of your lift is the quickest and easiest way to address this. When youre trying to get used to heavier loads in general, youll want to perform lower repetitions for higher intensities. Vincent missed his 600 pound bench press attempt in this training cycle. You might feel a sense of over-confidence because youre handling loads you arent normally able to use when benching raw. Check it out: Exercise A1 designates the main top set for the day while exercise B1 designates the speed reps that are performed next. Sling Shot Bench Press Barbell, Bench 5 3 60 sec Use 60% of your 1RM for all 5 sets. There are six benefits to using the Slingshot: The Slingshot slides fairly easily up each arm and sits just above the elbow. 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. James Strickland is a big proponent of this system. Conventional VS. Sumo Deadlift: Which One Should You Do? For anyone who has ever tried it, you notice the benefits right away. 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. Ray Williams is a powerlifting legend known for his incredible strength and remarkable feats in the sport. 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 . We stand to empower those who seek to improve their life through fitness. The Full Board Slingshot also provides a bit more tension, with some lifters getting as much as 20% more overload. 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. 855 Riverside Pkwy Suite 10,West Sacramento,CA 95605. More weight moved for the same amount of reps equals more progress. After a deload you should be ready to put up between 105-110% of your original 1-rep max in the powerlifting meet! Bench More by Benching More | Juggernaut Training Systems Bench Press Slingshot Powerlifting Blaster Gym Workout Elbow Support for Men +Shipping: US $4.26. So I use the slingshot every other bench workout (as long as it's at . 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. Pressing off of pins eliminates the stretch reflex and forces your muscles to work much harder to overcome inertia in the bottom position. The following procedure will be followed for the purchase of either a bench or . This means you can use more weight to focus on your lockout without fatiguing your chest or injuring your shoulders. The Sling Shot, created by Mark Bell, is a complete game changer. If you have a weakness off of your chest then this is a great exercise to attack it. 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. Chad Wesley Smith was a world-class powerlifter who set a world-record in the squat when he squatted 900 pounds raw. 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. *Complete 3-5 sets. 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. List of Ten Best Slingshot For Bench Press Top Picks 2023 Reviews Some of Joshs bench press secret weapons include compensatory acceleration training, overcoming isometric contractions and targeted supplemental and accessory exercises designed to annihilate your weak points in 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. Shop for the best wrist wraps in the game here! feeling the weight in your hands before attempting it raw). Furthermore, this tucked position will shorten the distance the bar has to travel. Although very similar to a regular bench press, the elastic does have a slight learning curve. . I will also show you sample training programs from some of the worlds strongest powerlifters including James Strickland, Chad Wesley Smith and Vincent Dizenzo. The Sling Shot Bench Press Plan | Muscle & Fitness Check it out: Lets take a closer look at each of these options. My Sling Shot mirrored exactly my raw bench programming, only differing in one way- the intensities were about 20-30 pounds greater. 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. Workout-4: Dynamic Effort Bench Press Training. 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. Of course, you do not have to perform these exact exercises in your own routines. But if you absolutely must, follow the original routine first and any save adjustments for the next training cycle. Check on Amazon. Josh Bryant uses this training frequency with a large portion of his clients. The Full Boar Slingshot is designed for people who are slightly bigger in bodyweight, have bigger arms, or bench press over 300lbs. If you are loose when you un-rack the bar, you are unable to transfer kinetic energy because you dont have a solid base. The 11 Greatest Bicep Workouts For Strength! How is Josh Bryant able to train so many world record holders in the bench press? 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). When you take the bar off the rack, you bend your arms to bring the bar to your chest. Here is what one of James typical accessory workouts might look like while working with Josh: Sample Josh Bryant Bench Press Accessory Workout. The basic idea is that you can generate a powerful strength training stimulus by training explosively with sub maximal weights. Before getting started you will need to calculate your max. This is because you need to keep your upper back and lat muscles much tighter while benching with a Slingshot, and if youre not getting the requisite amount of tightness, then it will be harder to stabilize and control the bar on your chest. 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. For example, if James Strickland attempted 702.5 pounds on meet day then all training percentages are based off of that number. A benefit to the Sling Shot is it doesn't require bulky equipment, it can be thrown into a gym bag and used at a public gym. All in all, the advanced bench press program is written to serve as a . Want to improve your bench press technique? All of the training percentages are based on a projected 600 pound bench press. 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. Who knew? 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. 54. 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). Slide backwards along the bench and under the bar until your upper ab area is directly under the bar.