In this guide I will teach you all of Josh Bryants secrets for a world-class bench press. Often times you will be able to rep out a weight on exercises such as board presses or pin presses that are greater than 100% of your 1-rep max on the bench press. * By entering your phone number and submitting this form, you consent to recieve marketing text messages (such as promotion codes and cart reminders) from Mark Bell Sling Shot at the number provided, including messages sent by autodialer. ), **Performed at 77% of his projected 1-rep max, ***Performed at 59% of his projected 1-rep max, ****Performed at 69% of his projected 1-rep max, *****Performed at 78% of his projected 1-rep max, **Performed at 97% of his projected 1-rep max, ***Performed at 71% of his projected 1-rep max, **Performed at 69% of his projected 1-rep max. 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. The original intention of the slingshot was helping relieve some pressure on the shoulders, and it genuinely does a good job. If you are an intermediate or advanced lifter, micro-loading is non-negotiable for optimal progress. Dugdale, JH, Hunter, AM, Di Virgilio, TG, Macgregor, LJ, and Hamilton, DL. 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. However, if you find that your shoulders and elbows get beat up throughout the year, then the Slingshot might be a good tool to implement to reduce some of the stresses at the level of the joint while benching. My recommendation is to use the Original Slingshot as it will provide 10-15% more load than a raw bench press. If you respond well to a higher-frequency approach then you definitely want to check out this program. I compared the Gangsta Wrist Wraps with the SBD Wrist Wraps. 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. In the elite lifter, we see that the bar is being pushed back while also pressing up. ****Performed at 58% of his projected 1-rep max. It mimics natural muscle movement by lengthening and shortening with the muscles thus giving support on the eccentric and concentric phase of a bench press. All of these different exercises work together to drive up your strength on the competition bench press. Your information has been successfully processed! You will also need to know your weakness. Conventional VS. Sumo Deadlift: Which One Should You Do? 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. 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. The B1 exercise that is highlighted above represents our speed bench press sets. Now that you have a firm understanding of everything that went into the program, its time to cover form. 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. As you bring the barbell down during the bench press, the Slingshot creates elastic tension on your chest, which allows you to use more weight than you normally would for the same number of reps. Because the bar load is partially supported by the elastic tension, the Slingshot can also reduce the amount of stress on the shoulders and elbows when the bar is on your chest. After 7 weeks of hard training your bench press strength should have increased at least a little bit so this shouldnt be too much of a problem. For example: 1 X 5 @ 75%, 1 X 5 @ 80%, and if that feels good, finish with 1 set of 5 @ 85%. Week one to week 3 you perform 3-4 sets of 3 reps at 80-85% of your 1RM. 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. Mission accomplished. This was originally done to give him some additional rest between lower body training sessions but as you will see it also worked perfectly for driving up his bench press numbers. Josh Bryant is a HUGE believer in using deloads over the course of a bench press training cycle. 53. Its very important to understand that isometrics are extremely taxing on your central nervous system. Bench Press: 3 sets of 5 repetitions with 85% of 1RM (block periodization style). If you bench three times per week you should look at having two variations in your program and doing less assistance pressing work. . Josh likes his athletes to perform 1-2 supplemental exercises after the compensatory acceleration training sets. My recommendation is the Original Slingshot, which will suit most people who want to overload the bench press. 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. Vincent Dizenzo is a highly accomplished bench press specialist. Close-grip Bench Press with Sling Shot 4 6-8 3-4 min. Take a look at this now-famous bar path image showing the difference between a novice lift and a world record bench press. And outside of the core lifting community, the flat barbell bench press reigns supreme when it comes to measuring power and strength. *Complete 3-5 sets. As you can see James is still getting in plenty of quality work for all of the supporting upper body muscles. In essence, this simply means altering the exact amount of weight you lift each session based on how you feel on any given day. If its still a little cloudy, dont worry youre not alone. Here is a training log detailing Vincents training from 2013. We know from research that there is a relationship between volume and hypertrophy (muscle growth). The ascent path, however, tells a very different story. Our products are created to Just like before, start with a raw bench and perform your base number of sets and reps that you normally would. 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. 2020 Mark Bell Slingshots. For anyone who has ever tried it, you notice the benefits right away. Influence of the Slingshot bench press training aid on bench press kinematics and neuromuscular activity in competitive powerlifters. So sail away from the safe harbour. Josh Bryant uses this training frequency with a large portion of his clients. When youre trying to get used to heavier loads in general, youll want to perform lower repetitions for higher intensities. Regardless of age, gender, He has trained many of the worlds strongest bench press specialists including Julius Maddox. Please note that all of these workouts were taken directly from, Exercise G1: Standing rope cable pushdown, 3 x 10, 60 seconds rest. Regardless of age, gender, or weight - the only true trait that matters is heart and determination. 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. 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. You can unsubscribe at any time by replying STOP or clicking the unsubscribe link (where available) in one of our messages. It should fit snug and comfortable, but not extremely tight. Josh Bryant is a HUGE believer in the concept of compensatory acceleration training, or CAT sets. Youve probably wondered, What program is best for increasing the bench press? This one! The dead bench is always performed for singles. Use 60% of your 1RM for all 5 sets. If you are looking for the best program for strength in all three lifts, you should be reading the DUP program. He has put up multiple 600+ pound raw bench presses and multiple 900+ pound geared bench presses. Your last repetition should be an all-out grinder. Another great exercise similiar to the Slingshot is the Reverse Band Bench Press. 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. The pyramid approach is simply the easiest way to put these two concepts together. Lets take another look at our sample bench press workout from James Strickland: In this workout James performs three separate accessory exercises for his upper back, chest and triceps. Furthermore, this conjugate style of alternating exercises is well known throughout the strength community for its ability to stop plateaus in their track. When working through the program you will find various percentages which correspond to an RPE as discussed earlier. And the ones that do are, frankly, quite lazy in their approach. US $ 13. If youve been in the gym more than a handful of times theres a great chance somebody has already asked how much you bench?. Taking a quick video of your lift is the quickest and easiest way to address this. Who knew? 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. 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 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. He blends together the best elements of old-school linear periodization with many new-school training methods to produce unbelievable results. 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. The 11 Greatest Bicep Workouts For Strength! The bench program was the very first advanced single lift program that Candito designed after feeling he had hit a wall. Sling Shot Bench Press Barbell, Bench 5 3 60 sec Use 60% of your 1RM for all 5 sets. 54. These changes will appear here, in your profile, and in your casting call applications: 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. These percentages are based off your estimated 1-rep max at the start of the training cycle. Therefore, in order to recruit these larger motor units, you must lift near your one-rep max. Buy on Amazon: 3: Bench Press Slingshot Band Push 8.25. The accessory movements are still important but nowhere near as important as the exercises performed earlier in the workout. Lie down on the bench and grab the bar with an underhand grip. If youve already been benching consistently for a couple of years, then the Slingshot is a tool that every bench presser should try at least once. Chad ended up shutting the workout down from here rather than finishing it. Option #2: Bench press once every 7 days, two push workouts per week. Take 10 steps to your left, then 10 steps to your right. I have said it before and Ill say it again: This strategy is often used in combination with a 3 days per week, Many of the best strength coaches and bodybuilding coaches in the world such as, If you respond well to a higher-frequency approach then you definitely want to check out this program. An experienced coach such as Josh Bryant will tweak these percentages each week based on how his client is progressing. You can click right here to watch the training video for the week 10 heavy bench workout: This was James competition week! He originally created it as a tool to allow lifters to press more weight safely and without pain. 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. What Does a Slingshot Do For Bench Press? Light of Musical Store. A mini band also works. SLINGSHOT BENCH PRESS: Turns out the slingshot was not solely designed to allow gym bros everywhere to throw 3 plates up on bench press. * By entering your phone number and submitting this form, you consent to recieve marketing text messages (such as promotion codes and cart reminders) from Mark Bell Sling Shot at the number provided, including messages sent by autodialer. Check on Amazon. Workout-1: Max Effort Squat/Deadlift Training. 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. Build a stronger deadlift in 30 days with this deadlift program by Mark Bell. 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! This type of split has the advantage of giving your muscles a full week of rest between workouts. The first 8 weeks workouts: Paused bench 2-3 top sets 3-6 reps heavier each week. ****Perform 3 sets of 1 ramping up to one top set with maximum weight. In this comprehensive guide, I will show you how to use the Josh Bryant bench press program to break powerlifting world records! You are getting the same amount of total volume (very important), but each workout is of much higher quality because you are completely fresh and therefore lift more weight for your repetitions. How to Lose Belly Fat Overnight (15 Hacks), 1 Month Exercise Bike Results (With Pics). Bench press with a frequency of two to three times per week. ***Performed at 83% of his projected 1-rep max, ****Performed at 72% of his projected 1-rep max, *****Performed at 73% of his projected 1-rep max, **Performed at 82.5% of his projected 1-rep max, ****Performed at 68% of his projected 1-rep max, *****Performed at 75% of his projected 1-rep max, **Performed at 62% of his projected 1-rep max, ***Performed at 53% of his projected 1-rep max, **Performed at 88% of his projected 1-rep max, ****Performed at 80% of his projected 1-rep max. Check on Amazon. This means you can use more weight to focus on your lockout without fatiguing your chest or injuring your shoulders. For example, if you lift 225 for 5 reps, your max is roughly 263 pounds: (225*5)/30 + 225. 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. These deloads give your body a chance to recover from the preceding 2-4 weeks of training stress and often allow your body to super compensate to new levels of strength. 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. A deload of course refers to a period of time (usually one week) where the training stress is reduced. It's comprised of a thick, stretchable fabric that helps keep your arms locked in a sound bench press position and provides support at the bottom of the lift. It can effectively increase muscle strength and is suitable for any athlete who want to increase their power, pressing strength, speed and dips. Jon Chambers is a powerlifter, strength coach, sports hernia expert, and writer involved in the strength training community for almost a decade on a mission to create the best strength and fitness guides on the web. Between that and 315 lb or 142 kg should go with the original. **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. In reality compensatory acceleration training is just another name for the dynamic effort method as featured in the Westside Barbell training program. But I wouldn't have done so much with the slingshot if it wasn't for the fact that I fail close to lockout. Always ask your doctor for medical, fitness, or nutritional advice. Your starting position is everything. While positioning is critical, you cant stop thereyou actually have to lift it. No need to shy away from intimidating-sounding, polysyllabic exercises and just stick with curls. If you are feeling elbow pain, it is almost always because you dont have stacked joints. 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. While the lower body responds tremendously well to higher volume, lower frequency training, the bench does not. Much like North Texas, the Knights play as if an AI program run by Slingshot created them. Journal of Trainology,6(2), 47-51. Our products are created to As you become stronger and become unable to cant add 5-10 pounds with each session, you still need to progress! Do You Really Need a Greens Powder in Your Life? i decided to run the original deathbench program now a little over 2 months ago and i've finally completed it. The Original Slingshot is designed for people to lift around 10-15% more weight than their raw bench press. 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. Part 9: James Stricklands Bench Press Program. 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. James barely missed an unbelievable 272.5 pound bench press at a bodyweight of less than 300 pounds. Want to improve your bench press technique? In a Josh Bryant style bench press workout you would perform your accessory exercises after your 1-2 supplemental movements. This allows you to expose your muscles to much greater loads than they would otherwise be capable of lifting. PowerliftingTechnique.com also participates in affiliate programs with Clickbank, CJ, ShareASale, and other sites. Josh sometimes has his clients bench press heavy once every 10 days. IRON COMPANY Body-Solid Leverage Bench Press. 5440 West Sahara Ave.STE 205, Las Vegas NV. 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. So for me, it just trains the part of the movement I'm already good at. To fix this, really focus on getting into a tighter position where your scapula are pulled back and down. Let me say first that the sling shot is a great addition to anyone's chest routine , I have been a gym rat for over 30 years and this simple device . Of course this article would not be complete without a thorough examination of some of the EXACT bench press training cycles used by some of the strongest powerlifters in the world. You should ideally be rotating between chest, shoulder, and back movements. How is Josh Bryant able to train so many world record holders in the bench press? Many of his athletes train heavy for 3 weeks followed by a 1 week deload workout to recharge the central nervous system and to allow your body to super-compensate. When I use the slingshot, I like to take a prescribed load (i.e. This does two things. The sling shot training routine is only week one to four, it consists of heavy triples and singles. When you are benching, you need to feel as though you are pushing yourself away from the barbell and into the actual bench. The exact sets and reps that you do on your speed bench press sets changes over the course of the training cycle. Lastly, make sure to place the bar into the meaty section of your hand instead of wrapping your fingers around. A: Complete the same sets without; you wont benefit from the overloading benefits programmed to target your lockout for max-out day, but can still use the sets for more volume. Slingshot mimics a bench shirt which helps with preventing injuries, it's awesome at helping you adapt to heavier loads. By the end of week 7 your weights are really starting to climb up. The basic idea is that you can generate a powerful strength training stimulus by training explosively with sub maximal weights. So theoretically you should be able to perform a greater number of reps before your triceps fatigue. The most important part of your Josh Bryant style bench press workouts is your top set on the competition bench press. 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. For example, say you have been really focused on dumbbell pull-overs and have done them every session but reach a point where you arent increasing weight easily. 2022 Mark Bell Sling Shot.