For the warmup, Bell suggests using a Hip Circlea looped piece of fabric that wraps below or above the knees to activate the glutes and hips. If its still a little cloudy, dont worry youre not alone. You will need to do the lift frequently to improve on it. You need to become one with the bench. 26 Powerlifting and Powerbuilding Programs | FREE Downloads, Shoulder and Elbow Pain While Bench Pressing, Raise your chest and think about touching the ceiling with your sternum, Pull the bar out of the rack, dont press it outif so you will lose all of the tightness from the previous four steps, Pause with the bar at lockout to get tension in your upper back and traps as the bar compresses you into the bench, Ensure wrists, forearms, and elbows are all in alignment, Break with your elbows to get the bar movingif you are retracting your shoulders as you start the lift, youre not tight enough, Tuck your elbows so that they arent flaredflaring your elbows is a one-way ticket to a torn rotor cuff, As the bar reaches your chest, squeeze your upper back, Touch the bar to the same spot every timeif youre standing with your arms at your side, it will be wear your elbows relax or slightly higher. 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. Whether you are looking for a 30 day bench press program or a 12 week cycle, youre covered. 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! 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. Dugdale, J. H., Hunter, A., Di Virgilio, T., Macgregor, L. J., & Hamilton, D. L. (2017). 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. Here is what a typical bench press workout might look like: Here is a perfect example of this type of workout: Josh starts out every bench press workout with the competition bench press itself performed for one top set of 1-3 reps. 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These changes will appear here, in your profile, and in your casting call applications: 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. 2022 Mark Bell Sling Shot. In this guide I will teach you all of Josh Bryants secrets for a world-class bench press. This field is for validation purposes and should be left unchanged. Check it out: Josh Bryant designs his bench press programs in a very unique way. It enables you to overload the bench press, like knee straps do in the squat for example. The accessory movements are still important but nowhere near as important as the exercises performed earlier in the workout. **Performed at 58% of his projected 1-rep max, ***Performed at 46% of his projected 1-rep max, ****Performed at 56% of his projected 1-rep max, **Performed at 78% of his projected 1-rep max, ***Performed at 61% of his projected 1-rep max, ****Performed at 58% of his projected 1-rep max, *****Performed at 61% of his projected 1-rep max, **Performed at 59% of his projected 1-rep max, ***Performed at 48% of his projected 1-rep max, ****Performed at 57% of his projected 1-rep max, **Performed at 80% of his projected 1-rep max, ****Performed at 60% of his projected 1-rep max, *****Performed at 63% of his projected 1-rep max, **Performed at 61% of his projected 1-rep max, ***Performed at 50% of his projected 1-rep max, **Performed at 76% of his projected 1-rep max, ***Performed at 42% of his projected 1-rep max. Incline Dumbbell Press 4 10 2 min. The most important part of your Josh Bryant style bench press workouts is your top set on the competition bench press. When youre trying to get used to heavier loads in general, youll want to perform lower repetitions for higher intensities. If you are not sure where to start I recommend you give this type of bench press training frequency a shot. In reality compensatory acceleration training is just another name for the dynamic effort method as featured in the Westside Barbell training program. However, it is recommended no changes are made. Next time youre at the gym do a set of bench with your feet upthe lack of support makes the lift insanely harder. My bench press program for powerlifting is the ultimate plan for benching more in 30 days. Vincent missed his 600 pound bench press attempt in this training cycle. Mark Bell also makes wrist supports called Gangsta Wrist Wraps. As a general rule of thumb Josh likes to program three weeks of triples, three weeks of doubles, and three weeks of singles. 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. 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. They also require a great deal more of psychological focus and intensity (compare how you feel after squatting hard vs. benching hard). Of course, you do not have to perform these exact exercises in your own routines. 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. Lat Pulldown 4 10 2 min. Josh Bryant is a HUGE believer in the concept of compensatory acceleration training, or CAT sets. 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. Negative Bench Press: What Is It, How-To, Benefits, Mistakes, Gangsta Wrist Wraps with the SBD Wrist Wraps, 6 Reasons To Do Larsen Press (Plus, 3 Reasons Not To). 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). Now that you have a firm understanding of everything that went into the program, its time to cover form. Still not convinced? 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. There are six benefits to using the Slingshot: The Slingshot slides fairly easily up each arm and sits just above the elbow. Youll want to rep out to fatigue. There is a reason the strongest bench presser in the world Julius Maddox continues to place his faith in Josh. Lie on a bench and place your lower back flat against the padding. Josh typically organizes his bench press programs as 12-week peaking cycles. Louie Simmons likes his athletes to perform their speed sets on a separate day of the week from their heavy bench press sets. Lets kick things off with an examination of the exact training cycle James Strickland used from December 2018 February 2019. They are intended to provide direct carryover to the bench; if you want to get ungodly strong at pull-ups or rows this is the wrong article. In between the heavy bench press workouts his clients would perform a relatively heavy accessory day. RPE allows you to do this. This slight change in positioning allows for greater recruitment in the triceps and front delts without sacrificing any power in the chest. Slingshot Bench Press; Bench Accessory 2: Standing Overhead Barbell Press; Incline Bench Press; Seated . Armed with in-depth knowledge and proper form, you are now ready to begin. You might feel a sense of over-confidence because youre handling loads you arent normally able to use when benching raw. 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. You have to lift heavy to elicit a response in your fast-twitch muscle fibers. This is done by altering the bar paththe way you bring it down is not the same way you push it back up. Still confused? In reality compensatory acceleration training is just another name for the dynamic effort method as featured in the, For example here is Al Davis giving a perfect demonstration of an, ottom position bench press overcoming isometric (competition grip), 2 sets of 1 rep (6-second hold), 2 minutes rest, Lockout position bench press overcoming isometric (competition grip), 2 sets of 1 re (6-second hold), 2 minutes rest. 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. 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). If you are interested in Josh Bryant style programming then I highly recommend you subscribe to James YouTube channel: @SwimHack. Buy on Amazon: 5: Sling Shot Mark Bell Pushup 8.30. Here is a training log detailing Vincents training from 2013. Josh Bryant is one of the worlds most successful powerlifting coaches. 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. If theyre not, you risk hurting your shoulder joint, which you need for all pressing and pulling motions. This training cycle was performed in the summer of 2011. Josh does an excellent job of breaking down why isometrics work so well for the bench press in the following video: A Josh Bryant style isometric in the bench press involves pressing an empty 45-pound barbell into a set of safety pins. We stand to empower those who seek to improve their life through fitness. All rights reserved. US $ 13. To buy the Sling Shot and other products, visit howmuchyabench.net. In Joshs opinion the answer is bench press isometrics. Twenty years from now you will be more disappointed by the things that you didnt do than by the ones you did do. i decided to run the original deathbench program now a little over 2 months ago and i've finally completed it. This allows you to practice the technique with the Sling Shot, and learn its groove, with sub-maximal weights for a longer term. Rather, I would pick a set and rep range with a bar load that you would normally do raw, and perform it using the Slingshot. Most women would also consider using this slingshot because it would provide adequate tension for any bench press under 300lbs. 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. 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. ***Performed at 61% of his projected 1-rep max. The Slingshot can enhance volume-loads during performance of bench press using unaided maximal loads. Although very similar to a regular bench press, the elastic does have a slight learning curve. The spreadsheet presented under this sub-heading caters to the Taper Version of the Deathbench Program. You can click right here to watch the training video for the week 10 heavy bench workout: This was James competition week! Our products are created to The Sling Shot, created by Mark Bell, is a complete game changer. The training volume increases in waves, and the peak % of 1RM climbs throughout the program, ending in a short peaking phase and a max attempt in week nine. Do You Really Need a Greens Powder in Your Life? Here is a bench press workout that James Strickland used on his quest to become the lightest man to ever bench press 700 pounds. Trust me, you dont want to miss out on this cutting-edge information! 855 Riverside Pkwy Suite 10,West Sacramento,CA 95605. The best slingshot bench of 2023 is found after hours of research and using all the current models. You can click right here to watch the training video for the week 7 heavy bench workout: You can click right here to watch the training video for the week 7 accessory workout: You can click right here to watch the training video for the week 8 heavy bench workout: You can click right here to watch the training video for the week 8 accessory workout: **Performed at 94% of his projected 1-rep max. Equipped Lifters: The SS is not a substitute for a bench shirt. Workout-1: Max Effort Squat/Deadlift Training. And here are some of Joshs favourite supplemental exercises to improve your lockout strength: As a general rule of thumb Josh prefers full-range of motion movements that also overload the lockout portion of the bench press. View our Privacy Policy and Terms of Service. Paused wide grip bench 2-4 sets 5-6 reps. Incline pressing. The 11 Greatest Bicep Workouts For Strength! Get the Physiqz Bench Press Pyramid Program with included calculators delivered to your email immediately! If you are an intermediate or advanced lifter, micro-loading is non-negotiable for optimal progress. Lastly, make sure to place the bar into the meaty section of your hand instead of wrapping your fingers around. The Program Since it's the bench press you want to improve. 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 Mark Bell's 5 week Sling Shot bench press program, also known as the "Stronger in 30 Days" program. So theoretically you should be able to perform a greater number of reps before your triceps fatigue. While positioning is critical, you cant stop thereyou actually have to lift it. Josh Bryant uses this training frequency with a large portion of his clients. While using bench press strength charts with percentages is easy and evokes memories of high school weight rooms and sloppy form, it isnt optimal anymore. 9. The Reactive Slingshot is designed better for beginner lifters who have under two years of bench press experience or bench press under 300lbs. Then 305. 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! He actually has his athletes alternate between sets of overcoming isometrics and sets of speed bench presses. When I use the slingshot, I like to take a prescribed load (i.e. Last 3 weeks: Paused bench 2-3 top sets 1-3 reps heavier each week. Check it out: Exercise A1 designates the main top set for the day while exercise B1 designates the speed reps that are performed next. A: Explained earlier in the article, the sole purpose of accessories and isolation exercises is to increase your bench pressnot set a world record on reverse tricep kick-back extensions. Program the slingshot bench press similarly to the normal bench press, so singles up to higher reps for volume (8-12). They used differing loads throughout the year instead of a constant high-intensity approach to make gains much faster while staying injury free. 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. Go home people. help you achieve your goals inside and outisde of the gym, and most importantly, help you become the best Click here for the Original Slingshot sizing guide and current pricing on Amazon. Regardless of age, gender, or weight - the only true trait that matters is heart and determination. This will ensure the third fundamental principal described in the intro to this article is covered and youll be on your way to a two plate bench as most gym enthusiast wonder how many people can bench 225 pounds, and youll proudly be able to say youre one of them. 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. 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. Deathbench Taper Version Spreadsheet. Part 9: James Stricklands Bench Press Program. 2020 Mark Bell Slingshots. You can click right here to watch the training video for the week 4 heavy bench workout: **Performed with 70% of weight used during weeks 1-3. However, rack lockouts and other partial range of motion lifts can also be utilized. Click HERE for the Maddog Slingshot sizing guide and current pricing on Rogue Fitness. As clich and corny as that soundsits the truth. Plant your feet firmly under your hips - this helps to lift your chest and lock your shoulders into position. The ascent path, however, tells a very different story. By the end of week 7 your weights are really starting to climb up. The extreme opposite of this is what you want instead: extreme tightness and tension upon liftoff. It should fit snug and comfortable, but not extremely tight. As a general rule of thumb Josh has his athletes perform 2-4 accessory exercises for the chest, shoulders, triceps, and upper back. In reality, arching your back puts the shoulders into a safer position by retracting the scapula and removing pressure from the rotor cuffs. 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. Bell says to flex your chest as high as you can while keeping your lats tight. Therefore, in order to recruit these larger motor units, you must lift near your one-rep max. For example here is Al Davis giving a perfect demonstration of an overcoming isometric contraction on the bench press. 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. In this comprehensive guide, I will show you how to use the Josh Bryant bench press program to break powerlifting world records! **Performed at 76% of his projected 1-rep max. This site is owned and operated by PowerliftingTechnique.com. Regardless of age, gender, It will be a solid overloading tool in your bench press training. 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. SMASH F$%@ING WEIGHT! Although the bench press is a compound movement that trains all the major muscle groups of the upper body, the supporting muscles that . By the fourth week the lifter has already completed 48 total reps with the Sling Shot at very manageable weights. Each workout you are going to work up to a triple, double, or single on the competition bench press to start your workout. 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)? This training program is nine weeks long, with three workouts per week. Regardless of age, gender, or weight - the only true trait that matters is heart and determination. Precisely which Sling Shot depends on how much you bench press. 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 Option #1: Bench press once every 7 days, one push workout per week. This means you can use more weight to focus on your lockout without fatiguing your chest or injuring your shoulders. James barely missed an unbelievable 272.5 pound bench press at a bodyweight of less than 300 pounds. Option #3: Bench press once every 10 days, two push workouts per 10 day period. Regardless of age, gender, 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. You definitely dont want your elbows flaring behind the bar. The Slingshot was invented by powerlifter Mark Bell, who holds a 545lb raw bench and 854lb equipped bench. Q: Why dont the accessory and isolation movements have percentages and RPE? Most people typically notice a 5-25% increase in bench press when wearing a slingshot. 855 Riverside Pkwy Suite 10,West Sacramento,CA 95605. On the other hand if you are nearing your competition and are performing singles for your top set then you would perform 4-6 sets of speed doubles at around 90% of your 1-rep max. Please note that all of the training percentages in these three routines are based off of the highest weight attempted on competition day. And to do that, you should start with the following: Regularly bench press in the 4-to-6 rep range (about 85% of your one-rep max). However, this link has not been proven with adequate evidence, and more research needs to be conducted. Lets use the same example of 5 X 5 at 70%. The training percentages increase during each of these three week blocks before dropping back down during the deload week. version of yourself. In other words, what is the one thing he is doing that no one else seems to be doing? 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. Bench Press Sling Shot Training Increase Push Up Band Power Gym Workout +Shipping: US $10.51. HAPPY BENCHING! By now you should have a thorough understanding of how Josh Bryant organizes his athletes bench press training programs. A mini band also works. 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. You can click right here to watch the training video for the week 6 heavy bench workout: You can click right here to watch the training video for the week 6 accessory workout: **Performed at 90% of his projected 1-rep max. Dugdale, JH, Hunter, AM, Di Virgilio, TG, Macgregor, LJ, and Hamilton, DL. The following procedure will be followed for the purchase of either a bench or . I've been benching twice a week, one day comp bench and the other with the slingshot, no other bench variations, just some assistance work and I'm making progress. With the right plan and the right discipline, you can get seriously shredded in just 28 days. In other words, the Slingshot is a tool for overloading. For example here is what a training cycle might look like: In my experience this is a highly underrated training frequency. 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. Muscleandfitness.com is part of a360media Fitness & Health Network. Cable or Machine Flye: 3 sets of 12 repetitions. It forms the core of any true training program. This page is not a substitute for professional medical advice, diagnosis, or treatment. We stand to empower those who seek to improve their life through fitness. Buy on Amazon: 7: M . He has trained many of the worlds strongest bench press specialists including Julius Maddox. 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. Check on Amazon. Bench press with a frequency of two to three times per week. PowerliftingTechnique.com is compensated for referring traffic and business to these companies. Some of you reading this may need to deload every 2nd-3rd week while others will do their best deloading every 5-6 weeks. Part 10: Chad Wesley Smiths Bench Press Program. 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. This strategy is often used in combination with a 3 days per week push / pull / legs split. And the ones that do are, frankly, quite lazy in their approach. How to Lose Belly Fat Overnight (15 Hacks), 1 Month Exercise Bike Results (With Pics). Check it out for more exercises to include in your bench press programming. Workout-2: Max Effort Bench Press Training. or weight - the only true trait that matters is heart and determination. We stand to empower those who seek to improve their life through fitness. When you complete your set, if you have a bunch of different lines on your shirtyou have some work to do on improving your consistency. When working through the program you will find various percentages which correspond to an RPE as discussed earlier.