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. It can effectively increase muscle strength and is suitable for any athlete who want to increase their power, pressing strength, speed and dips. James Strickland is a big proponent of this system. Here is a training log detailing Vincents training from 2013. On chest day, how strong are you really on that 20th set of a chest exercise? 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. Dead Bench Press: How To, Benefits, Muscles Worked. 2020 Mark Bell Slingshots. This is an awesome training frequency that works well for a large percentage of the training populace. *****Performed at 59% of his projected 1-rep max. Research has shown that overcoming isometrics primarily increases your strength at the exact joint angles that you are training. This strategy is often used in combination with a 3 days per week push / pull / legs split. Slingshot mimics a bench shirt which helps with preventing injuries, it's awesome at helping you adapt to heavier loads. Therefore, in order to recruit these larger motor units, you must lift near your one-rep max. These percentages are based off your estimated 1-rep max at the start of the training cycle. It also isn't prohibitively expensive. Although very similar to a regular bench press, the elastic does have a slight learning curve. Pretty classic linear periodization leading into a peak. When you take the bar off the rack, you bend your arms to bring the bar to your chest. You should ideally be rotating between chest, shoulder, and back movements. But choosing the second option, with each session you were able to lift much more on average. 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. It requires a high level of frequency, but a low amount of volume in any given session. Here is what one of James typical accessory workouts might look like while working with Josh: Sample Josh Bryant Bench Press Accessory Workout. So for me, it just trains the part of the movement I'm already good at. Before getting started you will need to calculate your max. The bench press is a surefire way to add meat to your pecs as long as your mechanics are sound. Introduction Part 1: Overview Part 2: The Top Set Part 3: Compensatory Acceleration Training Part 4: Overcoming Isometrics Part 5: Supplemental Lifts Part 6: Accessory Work Part 7: Deload To Reload As you can see, the descent path is very much the same for all three. The SlingShot may be a beneficial training tool for the bench press for training through injuries, for deload phases and for learning the movement patterns associated with the bench press. The accessory movements are still important but nowhere near as important as the exercises performed earlier in the workout. In this comprehensive guide, I will show you how to use the Josh Bryant bench press program to break powerlifting world records! Here was James near miss with 702.5 pounds: Keep at it James Strickland that 700 pound bench press is as good as yours! 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. 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. In terms of the technique, there are some differences that youll want to note. The Full Boar Slingshot is designed for people who are slightly bigger in bodyweight, have bigger arms, or bench press over 300lbs. While it is considered obvious now, at the time the thought of altering weights in a strategic manner had never been formulated. Then 305. i decided to run the original deathbench program now a little over 2 months ago and i've finally completed it. (2019), the slingshot was found to reduce the muscle activation of the tricep, proper elbow position for the bench press, relationship between volume and hypertrophy, 6 Decline Bench Press Benefits (Plus, 1 Drawback), 8 Close Grip Bench Press Benefits (Plus, 1 Drawback), Reverse Grip Bench Press: How-To, Benefits, Muscles Worked, 3-Board Bench Press: Technique, Benefits, How To Program. The upper body can handle large amounts of frequency much easier than the lower body where lifts such as the squat and deadlift are extremely taxing on your entire nervous system. 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. Josh sometimes has his clients bench press heavy once every 10 days. Click on picture to buy from Amazon. Under 275 lbs or 124 kg should get the Reactive. Additionally, make sure you are tucking properly. Part 3: Compensatory Acceleration Training. ****Perform 3 sets of 1 ramping up to one top set with maximum weight. INCREASE MUSCLE EFFICIENTLY: Bench press slingshot band is the perfect tool for bodybuilders who want to increase muscle by lifting weights. Close-grip Bench Press with Sling Shot 4 6-8 3-4 min. Therefore, the Slingshot might be an effective external cue to tuck the elbows, which would allow lifters to practice the correct motor pattern. ****Performed at 58% of his projected 1-rep max. Message and data rates may apply. Who knew? Furthermore, this conjugate style of alternating exercises is well known throughout the strength community for its ability to stop plateaus in their track. We stand to empower those who seek to improve their life through fitness. 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. 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. Cable or Machine Flye: 3 sets of 12 repetitions. 8. If you are a novice or beginner, you should be reading the 55 program. Go-Sports Store. This is definitely a viable approach but Josh prefers to perform the speed bench sets immediately after the top set of the day. Dugdale, J. H., Hunter, A., Di Virgilio, T., Macgregor, L. J., & Hamilton, D. L. (2017). Now that you have a firm understanding of everything that went into the program, its time to cover form. A deload of course refers to a period of time (usually one week) where the training stress is reduced. 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! 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. 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. 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)? Obviously this is not the fault of Josh Bryants training routine. 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. This is an apt program if you are preparing for some competition. So, if youre looking to get practice at handling heavier loads, then the Slingshot is definitely an effective tool. In reality, arching your back puts the shoulders into a safer position by retracting the scapula and removing pressure from the rotor cuffs. You bench press once per week and do all of your chest/shoulder/tricep exercises on this day. Chad missed a 530 pound bench press attempt at the Pro/Am in 2011. As a general rule of thumb Josh has his clients deload every fourth week by reducing both the training percentages and the overall training volume to about 70% of the heavy weeks. These changes will appear here, in your profile, and in your casting call applications: version of yourself. Whether youre a beginner or advanced lifter, the stronger in 30 days: Skwaat Program is bound to add pounds to your Skwaat. You have to lift heavy to elicit a response in your fast-twitch muscle fibers. Message frequency varies. Get STronger in 30 Days with my 30 day program for bench. Youve probably wondered, What program is best for increasing the bench press? This one! The original intention of the slingshot was helping relieve some pressure on the shoulders, and it genuinely does a good job. 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. Regardless of age, gender, 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. The Sling Shot, created by Mark Bell, is a complete game changer. If you are interested in Josh Bryant style programming then I highly recommend you subscribe to James YouTube channel: @SwimHack. While positioning is critical, you cant stop thereyou actually have to lift it. Dont get me wrong, I am all for training in an intelligent manner so as to avoid injury. For example, if James Strickland attempted 702.5 pounds on meet day then all training percentages are based off of that number. Click HERE for the Maddog Slingshot sizing guide and current pricing on Rogue Fitness. Josh does this on purpose so that your strength is peaked at the exact time that you need it: the day of your powerlifting competition! The Bench Press is one of the three main lifts when it comes to powerlifting and general strength training. Take 10 steps forward, then 10 steps backward. The slingshot is a wide band with holes on either side to slide onto your arm which then stretches across your chest and ribcage to create an increased elastic response at the bottom of the lift. 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). Sling Shot Bench Press Barbell, Bench 5 3 60 sec Use 60% of your 1RM for all 5 sets. Still not convinced? Buy on Amazon: 2: SAWANS Bench Press Sling Power 9.00. 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 Slingshot is an effective tool for overloading the bench press. The easiest way to do this is to slightly internally rotate your hands. Josh Bryant is one of the worlds most successful powerlifting coaches. Armed with in-depth knowledge and proper form, you are now ready to begin. 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. Conventional VS. Sumo Deadlift: Which One Should You Do? Chad attempted 530 in his meet but tweaked his pec in the process and decided to call it a day for the bench press. Much like North Texas, the Knights play as if an AI program run by Slingshot created them. Twenty years from now you will be more disappointed by the things that you didnt do than by the ones you did do. But if you are afraid of getting hurt then you are in the wrong sport! As a general rule of thumb Josh likes to use isometrics to attack 1-2 weak points within a workout. By now you should have a thorough understanding of how Josh Bryant organizes his athletes bench press training programs. You definitely dont have to do this much work in a single workout. Finally, James wraps up his bench press workout with three accessory exercises for his upper back, chest, and triceps. It goes without saying that I was excited to see what Vincent could accomplish when he teamed up with the best bench press coach in the world, Josh Bryant. From a technical standpoint, this may be the most important aspect of the lift to fully grasp. It is worth pointing out now that no lower body exercises are included as everything is highly focused around bench. This slight change in positioning allows for greater recruitment in the triceps and front delts without sacrificing any power in the chest. I have said it before and Ill say it again: training frequency is the one training variable most influenced by genetic differences between individuals. But if you absolutely must, follow the original routine first and any save adjustments for the next training cycle. Why just initially use high frequency then? This allows you to practice the technique with the Sling Shot, and learn its groove, with sub-maximal weights for a longer term. While a majority of programs are designed for all three lifts (squat and deadlift too), there are very few that cover the bench specifically. . Our products are created to Josh Bryant uses this training frequency with a large portion of his clients. The training percentages increase during each of these three week blocks before dropping back down during the deload week. In terms of powerlifting, the hardest part of a heavy bench press for most people isn't the lockout, it's the middle part of the range of motion, and the slingshot helps you push through that part through initial momentum. Vincent very narrowly missed a raw 600 pound bench press in the 275 pound weight class. 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. Slingshot Bench Press In this article I'll discuss these bench press variations in greater detail. 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. Part 9: James Stricklands Bench Press Program. Before we continue, something needs to be said about the myth that arching your back when lifting is bad. If you enjoy this article, youll probably also like our guide on the 10 BEST BENCH PRESS ACCESSORIES TO INCREASE STRENGTH AND TECHNIQUE. 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. 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. On the other hand if you are putting up 400-500 plus pounds and find that you need a lot of time to recover between workouts then this option may work AWESOME for you!