While positioning is critical, you cant stop thereyou actually have to lift it. 4. 2020 Mark Bell Slingshots. The Original Sling Shot will allow you to handle about a 10% overload in the bench press while avoiding the pain that comes along with pushing your body to the limit. While I could use other overloading exercises for bench press, the Slingshot allows me to perform the movement alone (with no training partners) and with relative ease. And outside of the core lifting community, the flat barbell bench press reigns supreme when it comes to measuring power and strength. Here is what Chad Wesley Smiths heavy accessory days typically looked like: And here is what Julius Maddoxs typical heavy accessory day looked like: As you can see the bench press accessory days can be organized in a wide variety of ways. We stand to empower those who seek to improve their life through fitness. The researchers from that same study concluded that the Slingshot significantly increased 1 rep max strength while using the Slingshot participants were able to lift 17-24kg more than their raw bench press. The first 8 weeks workouts: Paused bench 2-3 top sets 3-6 reps heavier each week. For example: 1 X 5 @ 75%, 1 X 5 @ 80%, and if that feels good, finish with 1 set of 5 @ 85%. The Bench Press is one of the three main lifts when it comes to powerlifting and general strength training. The 11 Greatest Bicep Workouts For Strength! Muscleandfitness.com is part of a360media Fitness & Health Network. Lie on a bench and place your lower back flat against the padding. 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. If theyre not, you risk hurting your shoulder joint, which you need for all pressing and pulling motions. To make things as simple as possible I will cover three of the bench press training frequencies that Josh uses with the majority of his clients. 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. 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. Before we continue, something needs to be said about the myth that arching your back when lifting is bad. These supra-maximal reps are great for training your nervous system to maximally recruit the high-threshold motor units. If youve been in the gym more than a handful of times theres a great chance somebody has already asked how much you bench?. The accessory movements are still important but nowhere near as important as the exercises performed earlier in the workout. The Sling Shot, created by Mark Bell, is a complete game changer. Regardless of age, gender, or weight - the only true trait that matters is heart and determination. Still not convinced? The B1 exercise that is highlighted above represents our speed bench press sets. If you are looking for a bench press or powerlifting coach then I can think of no man better suited for the job than Josh Bryant. Incline Dumbbell Press 4 10 2 min. It allows you to use much, much heavier weight than you are used to. You no doubt learned in grade school that the shortest distance between two points is a straight linethose basic physics still apply. 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. Perform this routine 1 to 2 times per week in addition to your regular bench press session. 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. If youre used to the typical bodybuilding-style bench, youre doing it very wrong. On the RPE scale, your accessories should be registering a 9. 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. 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. 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. his reduction in both volume AND training intensity gives his body a chance to fully recover from the prior 3 weeks of intense training and sets him up to lift some massive weights at the end of his bench press peaking cycle. 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. 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. 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. Slide backwards along the bench and under the bar until your upper ab area is directly under the bar. Compare that with a plan that has only 3-5 sets of bench per session, but more sessions per week. It requires a high level of frequency, but a low amount of volume in any given session. 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. Chad missed a 530 pound bench press attempt at the Pro/Am in 2011. I will also show you sample training programs from some of the worlds strongest powerlifters including James Strickland, Chad Wesley Smith and Vincent Dizenzo. As you come out of the bottom of the bench, flare out your lats to recruit their maximum power. In this comprehensive guide, I will show you how to use the Josh Bryant bench press program to break powerlifting world records! By using heavier weights, you can train your neural pathways to fire more efficiently, more synchronously, and more powerfully. If you bench three times per week you should look at having two variations in your program and doing less assistance pressing work. He blends together the best elements of old-school linear periodization with many new-school training methods to produce unbelievable results. In other words whether you get your best results with a high, low, or moderate training frequency is primarily dictated by your parents. 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. Push-ups . Buy on Amazon: 7: M . If you are feeling elbow pain, it is almost always because you dont have stacked joints. You should ideally be rotating between chest, shoulder, and back movements. Another interesting conclusion from the study was an enhanced motor pattern while using the Slingshot. Mission accomplished. While this is also important to do while raw benching, you might find it more difficult to maintain a level of consistency with your touch point while using the Slingshot. * 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. All in all, the advanced bench press program is written to serve as a . 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. Who knew? Josh Bryant is a HUGE believer in using deloads over the course of a bench press training cycle. Here was the result: Well done Vincent Dizenzo! 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. In addition, third parties, including Facebook, may use cookies, web beacons, and other storage technologies to collect or receive information from PowerliftingTechnique.com and elsewhere on the Internet and use that information to provide measurement services and target ads. The Maddog Slingshot would be best for people who are doing equipped bench press who want to mimic what it feels like to wear a bench shirt. Your information has been successfully processed! Thank you for reading and I wish you the best of luck in your strength training journey! 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. There have been a handful of studies conducted that examine the response and effectiveness of the Slingshot. A: As many reps as possible10 RPE but not failure. 70%) and do as many reps as possible for two sets. 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. Lets kick things off with an examination of the exact training cycle James Strickland used from December 2018 February 2019. Consent is not a condition of any purchase. Use this chart to make conversions from percentages to RPE as needed (on your bad days use percentages and on your good days use RPE): The last piece is probably the most critical, so it was saved for last. Instead, a new technique has emerged: RPE training. It depends on what you consider cheating. If you want to use the Sling Shot for dips or bench press, then one of the other Sling Shots is your ticket. Lie down on the bench and grab the bar with an underhand grip. Program the slingshot bench press similarly to the normal bench press, so singles up to higher reps for volume (8-12). You may feel like you need to pull the bar down, which will require you to use your upper back musculature a bit more than you would in a raw bench press. This is because the triceps dont get fatigued as quickly as a raw bench press. Conclusion | The Josh Bryant Bench Press Program! The most important part of your Josh Bryant style bench press workouts is your top set on the competition bench press. ***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. All rights reserved. This is definitely a viable approach but Josh prefers to perform the speed bench sets immediately after the top set of the day. Paused wide grip bench 2-4 sets 5-6 reps. Incline pressing. However, he does not do anything that is taxing enough to negatively impact his performance on his heavy bench press day 3-4 days later. Here are three protocols for using the slingshot for bench press: Start with a raw bench and perform your base number of sets and reps that you normally would. In terms of the technique, there are some differences that youll want to note. All rights reserved. In this video EPIC's head coach Brandon explains . There is also some carryover slightly above and below the exact point that you are training. Ski Racer Lindsey Vonn and Project Rock Bond for New Family Activewear Best Male Enhancement Pills: I Found 5 Supplements That Actually Work. So I use the slingshot every other bench workout (as long as it's at . Journal of Trainology,6(2), 47-51. However, we know from practice that handling heavier loads by using overloading methods can be a psychological benefit to some lifters (i.e. Do You Really Need a Greens Powder in Your Life? In reality, arching your back puts the shoulders into a safer position by retracting the scapula and removing pressure from the rotor cuffs. You have to lift heavy to elicit a response in your fast-twitch muscle fibers. 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. Click here for the Original Slingshot sizing guide and current pricing on Amazon. My recommendation is the Original Slingshot, which will suit most people who want to overload the bench press. As you tuck your elbows, youll find that you are able to create more tension through the Slingshot. It takes some practice to perfect, but just having this concrete idea of what it should look and feel like is a huge first step. If you have a weakness off of your chest then this is a great exercise to attack it. If you are loose when you un-rack the bar, you are unable to transfer kinetic energy because you dont have a solid base. Bench press two or three times per week with at least two days in . Although a better average is a 10-15% increase, most commonly experienced with Mark Bell's original slingshot. Thank you for signing up. BENCH PRESS: 5 sets of 3 reps Kick off with the powerlifting staple itself. 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. You need to become one with the bench. Here, Bell outlines his go-to routine (including warmup) to help increase strength. 7. They should be challenging but shouldnt be so heavy that you have to get amped up to complete them. This means you can use more weight to focus on your lockout without fatiguing your chest or injuring your shoulders. Click HERE for the Maddog Slingshot sizing guide and current pricing on Rogue Fitness. Unlike other overloading methods for bench press like using boards, the Slingshot allows you to move the weight through a full range of motion. Here is what a typical 12-week peaking cycle might look like: As you can see the weights get heavier and heavier as you get closer to competition. We stand to empower those who seek to improve their life through fitness. Marcy Flat Utility 600 lbs Capacity Weight Bench for Weight Training and Ab Exercises SB-315 ,. This is true even for things such as seated military presses. The material stores energy at the bottom, and helps pushing the weight from your chest on the way up. In this guide, Ill discuss everything you need to know about getting started with the Slingshot. 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. These deloads give your body a chance to recover from the preceding 2-4 weeks of training stress and often allow your body to super compensate to new levels of strength. 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. The 6 week program manipulates frequency, intensity and volume to allow you to smash right through any barriers. Taking a quick video of your lift is the quickest and easiest way to address this. Slingshot Bench Press; Bench Accessory 2: Standing Overhead Barbell Press; Incline Bench Press; Seated . Plant your feet firmly under your hips - this helps to lift your chest and lock your shoulders into position. Regardless of age, gender, The Slingshot is an effective tool for overloading the bench press. For example, if you are weak right off your chest then one of the best things you can do is to perform overcoming isometrics 2 inches above your chest. Isometric Bench Press: How-To, Benefits, & Should You Do It? For example here is what a training cycle might look like: In my experience this is a highly underrated training frequency. Mark Bell's Sling Shot Mark Bell - Super Training Gym 381K views 9 years ago Stronger In 30 Days Bench Press Program by Mark Bell Mark Bell - Super Training Gym 502K views 6 years ago Casey. Still confused? 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. However, it is sometimes necessary if you are trying to squeeze all of your bench pressing workout into one single workout during the week. **All exercises performed with 70% of weights used during weeks 1-3. In this guide I will teach you all of Josh Bryants secrets for a world-class bench press. As a general rule of thumb Josh likes to program three weeks of triples, three weeks of doubles, and three weeks of singles. So for me, it just trains the part of the movement I'm already good at. 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. 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. This will provide you with two max fatigue phases, two high volume stages, two super-compensation phases, and two max-out phases. Option #3: Bench press once every 10 days, two push workouts per 10 day period. You want to practice the technique of using the slingshot before putting on weight you normally wouldnt be able to handle. * 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. Of course this article would not be complete without a thorough examination of some of the EXACT bench press training cycles used by some of the strongest powerlifters in the world. Go home people. You can click right here to watch the training video for the week 10 heavy bench workout: This was James competition week! 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. The Reactive Slingshot is a bit more flexible and pliable. The Slingshot is primarily used to handle heavier loads for the same or more repetitions compared with the raw bench press. Please note that all of these workouts were taken directly from James YouTube channel. This could be a workout like 5 X 5 @ 70%. By the end of week 7 your weights are really starting to climb up. i decided to run the original deathbench program now a little over 2 months ago and i've finally completed it. As mentioned previously Vincent later teamed up with Josh Bryant to finish what he started. Here is what the 3 week block of doubles might look like: Once again week 8 would be a deload week. Part 11: Vincent Dizenzos Bench Press Program. As clich and corny as that soundsits the truth. 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! Build a stronger deadlift in 30 days with this deadlift program by Mark Bell. Here is what James overall training cycle looked like: The isometrics can be used at the beginning, middle, or end of a typical bench press peaking cycle. Message and data rates may apply. 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. He ended up tweaking his pec on this set and decided to call it a day rather than going for a third attempt with the same weight. This video from Bryce of Calgary Barbell breaks it down perfectly. When I use the slingshot, I like to take a prescribed load (i.e. 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)? INCREASE MUSCLE EFFICIENTLY: Bench press slingshot band is the perfect tool for bodybuilders who want to increase muscle by lifting weights. This allows you to practice the technique with the Sling Shot, and learn its groove, with sub-maximal weights for a longer term. (2017). This allows you to expose your muscles to much greater loads than they would otherwise be capable of lifting. 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. Lastly, the number one reason for overuse injuries is getting greedy. Tudor made his discovery by watching Russians train. 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. If he can move you by pushing against you, youre too loose. 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. The 8-Week Program to Build Your Bench-Press Max Akim Williams gives insider advice on how to make the most out of your time on the bench.