However, it is sometimes necessary if you are trying to squeeze all of your bench pressing workout into one single workout during the week. Bench Press Partial Reps - Revolutionary Program Design 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. Josh Bryants bench press peaking programs are designed for one thing and one thing only: to help you put up a huge bench press on the day of your powerlifting meet. Here is Julius Maddox performing his record-breaking 782 pound bench press. If Im transitioning into a program where Im going from benching 2X per week to 3X per week, then using the Slingshot is a great tool to help me transition to higher amounts of volume while keeping my shoulders and elbows healthy. 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. 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. But if you absolutely must, follow the original routine first and any save adjustments for the next training cycle. As you can see the percentages creep up each week so that you are using a weight very close to your true 3-rep max on the third week. Check on Amazon. You have to lift heavy to elicit a response in your fast-twitch muscle fibers. The sling shot is an elastic piece of material that helps you bench-press more easily. (2017). Are you curious about the Josh Bryant Bench Press Program? The Original Slingshot is designed for people to lift around 10-15% more weight than their raw bench press. Do Bands Help Bench Press? These allow lifters to add only one or two pounds to the bar to ensure progress is met on upper-body lifts where adding 5-10 pounds per session becomes impossible. 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. ****Performed at 58% of his projected 1-rep max. This does two things. The exact sets and reps that you do on your speed bench press sets changes over the course of the training cycle. Chad was better known for his squatting strength but he also put up some highly respectable numbers on the bench press while working with Josh Bryant. It will be a solid overloading tool in your bench press training. Soon after incorporating it on a once per week basis my raw bench climbed to 300 with a clean pause. 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. This chart (same as above) is a quick way to find out how hard your sets should be: If you are working with a timeline of 12 weeks, the best option is to do two cycles of the 6-week plan. In this comprehensive guide, I will show you how to use the Josh Bryant bench press program to break powerlifting world records! Your starting position is everything. First, it relieves any pain you may be having and prevents it from happening in the future. 4In a world where it seems like a possible training style has already been mapped out Josh has invented a strategy for bench press program design that is as unique as it is effective. For example here is what a training cycle might look like: In my experience this is a highly underrated training frequency. By week 11 you should be hitting a single that is already beyond what you could do at the start of the peaking cycle. He has put up multiple 600+ pound raw bench presses and multiple 900+ pound geared bench presses. Now that you have a firm understanding of everything that went into the program, its time to cover form. Josh Bryant is a HUGE believer in using deloads over the course of a bench press training cycle. 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. Easy answer if youre looking to get strong: you dont. Pressing off of pins eliminates the stretch reflex and forces your muscles to work much harder to overcome inertia in the bottom position. Then 305. 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 top set should be hard but NOT an absolute grinder. Jonnie Candito 6 Week Advanced Bench Press Program Spreadsheet For anyone who has ever tried it, you notice the benefits right away. 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). Chad attempted 530 in his meet but tweaked his pec in the process and decided to call it a day for the bench press. US $ 13. Conclusion | The Josh Bryant Bench Press Program! The SlingShot can be an effective tool to help keep things from getting stagnant, or it can be a distraction that keeps you from making steady progress. This program is not only used to help increase the bench press but other compound lifts also, such as the squat and deadlift. So the first step is identifying where you're weak within the bench press, and then selecting the variation that targets that weak point. SMASH F$%@ING WEIGHT! 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. Mark Bell also makes wrist supports called Gangsta Wrist Wraps. On chest day, how strong are you really on that 20th set of a chest exercise? Lastly, high intensity for each workout is critical to invoke Hennemans size principal. $3 off every $30 spent. Who knew? If you have a weakness off of your chest then this is a great exercise to attack it. Gym Shorts: The Sling Shot Bench Press | Barbell Logic No hip Circle? After youre done, use the same weight with the Slingshot, but perform as many reps as possible. Bench Press Slingshot - Walmart.com Our products are created to If youve been in the gym more than a handful of times theres a great chance somebody has already asked how much you bench?. If its still a little cloudy, dont worry youre not alone. Of course these are just sample training percentages. Dugdale, J. H., Hunter, A., Di Virgilio, T., Macgregor, L. J., & Hamilton, D. L. (2017). Josh likes to divide supplemental exercises into movements that attack weaknesses in the bottom-half of the bench press or the top-half of the bench press. The slingshot does take a couple of sessions to get the motor pattern down. 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. For the most part, the differentiating feature between each of these Slingshots is how much tension youll get while benching. There are six benefits to using the Slingshot: The Slingshot slides fairly easily up each arm and sits just above the elbow. 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)? We stand to empower those who seek to improve their life through fitness. You can click right here to watch the training video for the week 2 heavy bench workout: You can click right here to watch the training video for the week 2 accessory workout: **Performed at 83% of his projected 1-rep max. This is true even for things such as seated military presses. 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. Please note that all of the training percentages in these three routines are based off of the highest weight attempted on competition day.