8. (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. This is an awesome training frequency that works well for a large percentage of the training populace. If you enjoy this article, youll probably also like our guide on the 10 BEST BENCH PRESS ACCESSORIES TO INCREASE STRENGTH AND TECHNIQUE. 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. Week one to week 3 you perform 3-4 sets of 3 reps at 80-85% of your 1RM. 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. Option #3: Bench press once every 10 days, two push workouts per 10 day period. Each workout you are going to work up to a triple, double, or single on the competition bench press to start your workout. We stand to empower those who seek to improve their life through fitness. The B1 exercise that is highlighted above represents our speed bench press sets. Cable or Machine Flye: 3 sets of 12 repetitions. Whether you are looking for a 30 day bench press program or a 12 week cycle, youre covered. Some of you reading this may need to deload every 2nd-3rd week while others will do their best deloading every 5-6 weeks. 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. The Advanced Bench Press Program, 3 Days/Week. 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! 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. In fact the strongest bench presser in the world Julius Maddox continues to use this once every 5 days training frequency as he chases an unfathomable 800 pound bench press. Message and data rates may apply. 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. Go-Sports Store. Touch and Go Bench Press: Should You Pause or Not? As a general rule of thumb Josh likes to use isometrics to attack 1-2 weak points within a workout. Related Article: 6 Reasons To Do Larsen Press (Plus, 3 Reasons Not To). If he can move you by pushing against you, youre too loose. 53. While it is considered obvious now, at the time the thought of altering weights in a strategic manner had never been formulated. Bench press two or three times per week with at least two days in . SMASH F$%@ING WEIGHT! First, it relieves any pain you may be having and prevents it from happening in the future. PowerliftingTechnique.com also participates in affiliate programs with Clickbank, CJ, ShareASale, and other sites. You definitely dont have to do this much work in a single workout. Vincent very narrowly missed a raw 600 pound bench press in the 275 pound weight class. Vincent Dizenzo used this option while working with Josh Bryant to bench press 600 pounds in the 275 pound weight class. So for me, it just trains the part of the movement I'm already good at. A mini band also works. Here is a training log detailing Vincents training from 2013. 5 Bench Press Programs to Build a Bigger, Stronger Chest Twenty years from now you will be more disappointed by the things that you didnt do than by the ones you did do. Chad Wesley Smith was a world-class powerlifter who set a world-record in the squat when he squatted 900 pounds raw. Get STronger in 30 Days with my 30 day program for bench. Chad missed a 530 pound bench press attempt at the Pro/Am in 2011. Journal of Trainology,6(2), 47-51. The Sling Shot, created by Mark Bell, is a complete game changer. 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. Here is Julius Maddox performing his record-breaking 782 pound bench press. Bench press partials can be very difficult to recover from. The Best Bench Press Programs to Increase Your Bench Press! - Adam Kemp or weight - the only true trait that matters is heart and determination. This means you can use more weight to focus on your lockout without fatiguing your chest or injuring your shoulders. The basic idea is that you can generate a powerful strength training stimulus by training explosively with sub maximal weights. I will explain why and when you should use the Slingshot, the types of Slingshots, and how to implement it into your training. 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. 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. Powerlifting Power Program | 12-Weeks to Unlimited Strength and Power 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. James is capable of pressing the 200 pound dumbbells for reps but only used the 100s to 130s during this training cycle. Josh Bryant understands this and uses a HUGE variety of training frequencies with his clients. Obviously this is not the fault of Josh Bryants training routine. For the most part, the differentiating feature between each of these Slingshots is how much tension youll get while benching. Once youre finished, do an additional 2-3 sets of 5 using more weight with the Slingshot. Here, Bell outlines his go-to routine (including warmup) to help increase strength. If you are an intermediate or advanced lifter, micro-loading is non-negotiable for optimal progress. Option #2: Bench press once every 7 days, two push workouts per week. Ray Williams is a powerlifting legend known for his incredible strength and remarkable feats in the sport. Compare that with a plan that has only 3-5 sets of bench per session, but more sessions per week. Incline Dumbbell Press 4 10 2 min. 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. He later teamed up with Josh Bryant again and finally reached his goal. Thank you Josh for sharing your gift with the world. In this guide, Ill discuss everything you need to know about getting started with the Slingshot. 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. It's a relatively straightforward bench-only program that gradually decreases volume while increasing intensity before attempting a new PR on week 5. In order to view the video, please allow Manage Cookies, Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Part 3: Compensatory Acceleration Training. What Program Is Best For Increasing Your Bench Press? - Bodybuilding.com BENCH PRESS: 5 sets of 3 reps Kick off with the powerlifting staple itself. Sling Shot Mark Bell Reactive 9.60. Option #1: Bench press once every 7 days, one push workout per week. Some links in this article are affiliate links, which means I earn from qualifying purchases. 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. Buy on Amazon: 5: Sling Shot Mark Bell Pushup 8.30. 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. The spreadsheet presented under this sub-heading caters to the Taper Version of the Deathbench Program. You can use a strength chart, but this can be done very easily using Epley formula and is something you should know and be able to do on the fly for all lifts. James barely missed an unbelievable 272.5 pound bench press at a bodyweight of less than 300 pounds. 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. Josh used a rather unique training split that he called the 9 day work week. Basically he stretched out his normal 7 day training schedule over 9 weeks. They rank 27th nationally in forcing turnovers, 22nd in offensive rebounding and 58th in 3-point frequency. Here is what the 3 week block of doubles might look like: Once again week 8 would be a deload week. Consent is not a condition of any purchase. In the above sample workout James Strickland is using isometrics to attack weak points both right above his chest and right below lockout. My Sling Shot mirrored exactly my raw bench programming, only differing in one way- the intensities were about 20-30 pounds greater. Secondly, it provides a better biomechanical position. Does Slingshot Increase Raw Bench Press? (Explained!) Buy on Amazon: 3: Bench Press Slingshot Band Push 8.25. 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. The Full Boar Slingshot is designed for people who are slightly bigger in bodyweight, have bigger arms, or bench press over 300lbs. These supra-maximal reps are great for training your nervous system to maximally recruit the high-threshold motor units. Mark Bell's Bigger Bench Workout | Muscle & Fitness Gym Shorts: The Sling Shot Bench Press | Barbell Logic World's 10 Best Bench Press Sling Shot Of 2022 - Cchit.org All in all, the advanced bench press program is written to serve as a . Workout-4: Dynamic Effort Bench Press Training. ****Perform 3 sets of 2 ramping up to one top set with maximum weight. The Slingshot Bench Press: Improve Your Result by 50 lbs Lie down on the bench and grab the bar with an underhand grip. This allows you to practice the technique with the Sling Shot, and learn its groove, with sub-maximal weights for a longer term. After that, you could perform two more doubles at 95% and 100%. If you are constantly alternating exercises, you will always be progressing. In this comprehensive guide, I will show you how to use the Josh Bryant bench press program to break powerlifting world records! 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. These percentages are based off your estimated 1-rep max at the start of the training cycle. If you bench three times per week you should look at having two variations in your program and doing less assistance pressing work. There are six benefits to using the Slingshot: The Slingshot slides fairly easily up each arm and sits just above the elbow. It will be a solid overloading tool in your bench press training. A: 5 rep maxuse a weight that you can do for roughly 5 reps. A: For these you need to bench press in the squat rack and set the pins just below lockout for high presses, and just above the chest for low presses. You can get away without using them, but just know you may have to stay at the same weight for several weeks until you can move up a full 5-10 pounds. 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. This allows you to expose your muscles to much greater loads than they would otherwise be capable of lifting. Get the Physiqz Bench Press Pyramid Program with included calculators delivered to your email immediately! . In a study by Dugdale et al. Lets use the same example of 5 X 5 at 70%. 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. 8 Ways to Improve Your Bench Press - Bodybuilding.com They found that the elbow position of the Slingshot group to be more mechanically advantageous in driving the bar through their sticking point. You bench press once per week and do all of your chest/shoulder/tricep exercises on this day. 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. If you are feeling elbow pain, it is almost always because you dont have stacked joints. Please note that all of these workouts were taken directly from, Exercise G1: Standing rope cable pushdown, 3 x 10, 60 seconds rest. The third is where you can really make some free gains. Check it out: Lets take a closer look at each of these options. How to Use and Why to Use a Slingshot for Bench Press in - YouTube Mark Bell's Slingshot review for the bench press(evidence-based) This field is for validation purposes and should be left unchanged. Make sure the rack, bench, and rack accessories are all set up properly. Please note that the DB bench press was performed extremely sub maximally. The Reactive Slingshot is a bit more flexible and pliable. 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. 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. Check it out: Josh Bryant designs his bench press programs in a very unique way. Sometimes things these things just happen on the bench press. 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. Incline Dumbbell Bench Press: 3 sets of 10 repetitions.