slingshot bench press program

All rights reserved. Just like with anything else, it is a tool that can dramatically enhance your results when used properly. . **Performed at 79% of his projected 1-rep max, ***Performed at 70% of his projected 1-rep max. Consider a traditional 5-day bodybuilding split that focuses on hitting each muscle group once. As you become stronger and become unable to cant add 5-10 pounds with each session, you still need to progress! i decided to run the original deathbench program now a little over 2 months ago and i've finally completed it. Bench press with a frequency of two to three times per week. Another interesting conclusion from the study was an enhanced motor pattern while using the Slingshot. In this video EPIC's head coach Brandon explains . 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. Chad missed a 530 pound bench press attempt at the Pro/Am in 2011. In terms of the technique, there are some differences that youll want to note. Conclusion | The Josh Bryant Bench Press Program! Also notice that the elbows are tucked to the side of the body and not flared to avoid any shoulder discomfort. In this comprehensive guide, I will show you how to use the Josh Bryant bench press program to break powerlifting world records! In this guide I will teach you all of Josh Bryants secrets for a world-class bench press. After youre done, use the same weight with the Slingshot, but perform as many reps as possible. 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. In both there is a total of 25 repetitions for the week. $3 off every $30 spent. Jump to the Routine 3 Days 11 Yes Edgar Artiga Day by day we toil among our fellow iron warriors, heaving weights thousands of times over the course of our training journey. ENTER YOUR EMAIL BELOW AND GET A COPY OF THE BEST BENCH PROGRAM IN THE NATION. 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. Influence of the "Slingshot" Bench Press Training Aid on Bench Press 10 Best Slingshot Bench of 2023 - Plumbar Oakland Vincent Dizenzo is a highly accomplished bench press specialist. 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. 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. Conventional VS. Sumo Deadlift: Which One Should You Do? or weight - the only true trait that matters is heart and determination. Sling Shot Bench Press Program Spreadsheet - 5 Week For example, if James Strickland attempted 702.5 pounds on meet day then all training percentages are based off of that number. 855 Riverside Pkwy Suite 10,West Sacramento,CA 95605. 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. Please note that the DB bench press was performed extremely sub maximally. To use the slingshot in your bench press training, I would not jump into the heavier weights to start. 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. Here is what the 3 week block of doubles might look like: Once again week 8 would be a deload week. If you bench three times per week you should look at having two variations in your program and doing less assistance pressing work. 12 Ways To Increase Your Bench Press In Powerlifting View our Privacy Policy and Terms of Service. But if you are afraid of getting hurt then you are in the wrong sport! ULTRA FITNESS Bench Press Slingshot Weight lifting Push up Strength Next time youre at the gym do a set of bench with your feet upthe lack of support makes the lift insanely harder. It requires a high level of frequency, but a low amount of volume in any given session. 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. A deload of course refers to a period of time (usually one week) where the training stress is reduced. There are six benefits to using the Slingshot: The Slingshot slides fairly easily up each arm and sits just above the elbow. The original intention of the slingshot was helping relieve some pressure on the shoulders, and it genuinely does a good job. If you are looking for the best program for strength in all three lifts, you should be reading the DUP program. Bracket Breakers 2023: Why VCU might break some brackets plus 6 other Most people typically notice a 5-25% increase in bench press when wearing a slingshot. It will fit most people comfortably and won't have a high learning curve because the bar path will feel similar to someone's raw bench press. The Reactive Slingshot is a bit more flexible and pliable. Push-ups . You can click right here to watch the training video for the week 9 heavy bench workout: You can click right here to watch the training video for the week 9 accessory workout: **Performed at 96% of his projected 1-rep max. 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. You want to practice the technique of using the slingshot before putting on weight you normally wouldnt be able to handle. Powerlifting Power Program | 12-Weeks to Unlimited Strength and Power The principal states that, under a load, your muscles will be recruited from smallest to largest. Bench press partials can be very difficult to recover from. For example Josh only included isometrics for James Strickland in his last 3 weeks leading up to his meet in the sample training cycle provided at the end of the article. Cable or Machine Flye: 3 sets of 12 repetitions. . Bench Press Partial Reps - Revolutionary Program Design 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. Copyright 2023 JW Media, LLC, parent company of Muscle & Fitness. This 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. Josh Bryant is truly one of the brightest minds in the fitness industry. 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. How to Bench 5 Plates Raw: 0 to 400 Real Quick - Elite FTS Advanced Bench Press Program, 3 Days/Week - StrengthLog If you are the average powerlifter with a bench press stuck in the low 300s then this might not be your best bet. SLINGSHOT BENCH PRESS: Turns out the slingshot was not solely designed to allow gym bros everywhere to throw 3 plates up on bench press. The Original Slingshot is designed for people to lift around 10-15% more weight than their raw bench press. The spreadsheet presented under this sub-heading caters to the Taper Version of the Deathbench Program. 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. Since we have already gone through the slingshot bench research process, we understand this problem. 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. 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. 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. 53. The top set should be hard but NOT an absolute grinder. If theyre not, you risk hurting your shoulder joint, which you need for all pressing and pulling motions. When I use the slingshot, I like to take a prescribed load (i.e. The bench press is a surefire way to add meat to your pecs as long as your mechanics are sound. Lie down on the bench and grab the bar with an underhand grip. 12-Week Program Lifting Chart. They should be challenging but shouldnt be so heavy that you have to get amped up to complete them. 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. The Slingshot is an effective tool for overloading the bench press. So theoretically you should be able to perform a greater number of reps before your triceps fatigue. This is Mark Bell's 5 week Sling Shot bench press program, also known as the "Stronger in 30 Days" program. 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. ***Performed at 61% of his projected 1-rep max. The material stores energy at the bottom, and helps pushing the weight from your chest on the way up. Mission accomplished. This is because the triceps dont get fatigued as quickly as a raw bench press. 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 . In essence, this simply means altering the exact amount of weight you lift each session based on how you feel on any given day. 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. Vincent Dizenzo used this option while working with Josh Bryant to bench press 600 pounds in the 275 pound weight class. Gains from using slingshot on bench? : r/Fitness - reddit 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 looking for a bench press or powerlifting coach then I can think of no man better suited for the job than Josh Bryant. Go home people. ****Performed at 58% of his projected 1-rep max. They are just an example of what James was doing at one specific time in his career. May you lift long and prosper! It's a relatively straightforward bench-only program that gradually decreases volume while increasing intensity before attempting a new PR on week 5. There are four different types of Slingshot: Original, Reactive, Full Boar, and Maddog. 5440 West Sahara Ave.STE 205, Las Vegas NV. Slingshot bench press Bench Accessory 2 Push press Incline bench press Seated barbell press Standing overhead barbell press You will also find some slots for isolation accessory exercises in most of the workouts. Here are some examples of accessory exercises that Josh likes to use at the end of his clients bench press workouts: As a very general rule of thumb you might want to perform 2-4 sets of 8-15 reps on each of your accessory exercises. Under 275 lbs or 124 kg should get the Reactive. 855 Riverside Pkwy Suite 10,West Sacramento,CA 95605. 7. This is an apt program if you are preparing for some competition. **Performed at 84% of his projected 1-rep max, ***Performed at 65% of his projected 1-rep max, ****Performed at 62% of his projected 1-rep max, *****Performed at 66% of his projected 1-rep max, ***Performed at 54% of his projected 1-rep max, **Performed at 87% of his projected 1-rep max, ****Performed at 64% of his projected 1-rep max, *****Performed at 69% of his projected 1-rep max, **Performed at 71% of his projected 1-rep max, ***Performed at 55% of his projected 1-rep max, ****Performed at 63% of his projected 1-rep max, ****Performed at 65% of his projected 1-rep max, *****Performed at 71% of his projected 1-rep max, **Performed at 75% of his projected 1-rep max, ***Performed at 57% of his projected 1-rep max, All exercises performed at 70% of weights used during weeks 5-7, ***Performed at 76% of his projected 1-rep max, (Note: Chad tweaked his pec on the top single and further aggravated it on the speed triple. If youve been in the gym more than a handful of times theres a great chance somebody has already asked how much you bench?. It allows you to use much, much heavier weight than you are used to. 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. Lie on a bench and place your lower back flat against the padding. The ascent path, however, tells a very different story. My recommendation is the Original Slingshot, which will suit most people who want to overload the bench press. You can click right here to watch the training video for Vincents week 5 bench press workout: **Performed at 113% of his projected 1-rep max, *****Performed at 81% of his projected 1-rep max, ****Performed at 70% of his projected 1-rep max, *****Performed at 83% of his projected 1-rep max, **Performed at 93% of his projected 1-rep max, ***Performed at 81% of his projected 1-rep max, ****Performed at 88% of his projected 1-rep max, *****Performed at 68% of his projected 1-rep max, **Performed at 95% of his projected 1-rep max, ****Performed at 93% of his projected 1-rep max, *****Performed at 70% of his projected 1-rep max. Dont let the fat stop you from enjoying family, friends, and football this Thanksgiving Weekend. Click on picture to buy from Amazon. They also require a great deal more of psychological focus and intensity (compare how you feel after squatting hard vs. benching hard). Marleen Hein - Professional Profile, Photos on Backstage - (Musical Then that coveted 315 goal was achieved. In other words, what is the one thing he is doing that no one else seems to be doing? Check it out: Lets take a closer look at each of these options. In a Josh Bryant style bench press workout you would perform your accessory exercises after your 1-2 supplemental movements. Week one to week 3 you perform 3-4 sets of 3 reps at 80-85% of your 1RM. Although very similar to a regular bench press, the elastic does have a slight learning curve. Another great exercise similiar to the Slingshot is the Reverse Band Bench Press. 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)? Thank you for signing up. 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. Week four you perform three heavy singles for 90% of your 1RM then week five is dedicated to just raw bench pressing. Dead Bench Press: How To, Benefits, Muscles Worked. 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. Check on Amazon. This video from Bryce of Calgary Barbell breaks it down perfectly. This is an awesome training frequency that works well for a large percentage of the training populace. (2017). Thank you Josh for sharing your gift with the world. Click here for the Reactive Slingshot sizing guide and current pricing on Rogue Fitness. Show's over. You can unsubscribe at any time by replying STOP or clicking the unsubscribe link (where available) in one of our messages. Bench Press Slingshot - Press Slingshot - AliExpress Take the Bar Through a "J' Path. All rights reserved. Bench press (competition grip), 1 set of 3 reps, 4 minutes rest, The B1 exercise that is highlighted above represents our speed bench press sets. Slingshot Bench - Bodybuilding.com Forums Before we continue, something needs to be said about the myth that arching your back when lifting is bad. As a general rule of thumb Josh likes to program three weeks of triples, three weeks of doubles, and three weeks of singles. Take 10 steps to your left, then 10 steps to your right. If you enjoy this article, youll probably also like our guide on the 10 BEST BENCH PRESS ACCESSORIES TO INCREASE STRENGTH AND TECHNIQUE. 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). With that said, if you find that the main movement and accessory movement is leaving you drained and fatigued, just treat the isolation sets as active recovery and use light weight. To fix this, really focus on getting into a tighter position where your scapula are pulled back and down. Whether you are looking for a 30 day bench press program or a 12 week cycle, youre covered. On the RPE scale, your accessories should be registering a 9. Bench Press Sling Shot Training Increase Push Up Band Power Gym Workout +Shipping: US $10.51. 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. Do Bands Help Bench Press? Best Bench Press Slingshot [February 2023] - JohnHarvards

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