Bench Press Slingshot: How It Works, Benefits, and Proper Use

What is a Slingshot for Bench?

A bench press slingshot is an elastic lifting aid worn around the upper arms that assists in the concentric (lifting) phase of the bench press, primarily by providing support and rebound from the bottom of the lift.

What is a Bench Press Slingshot?

A bench press slingshot is a specialized piece of powerlifting equipment designed to enhance performance and provide support during the bench press exercise. It typically consists of a thick, durable elastic band, often made from a blend of polyester, rubber, or proprietary elastic materials, shaped into a loop that is worn around the lifter's upper arms, just above the elbows. When the bar is lowered, the slingshot stretches, storing kinetic energy, which is then released as the lifter presses the weight upwards, providing an assistive boost.

How Does a Slingshot Work?

The primary mechanism of a bench press slingshot lies in its elastic properties and the way it interacts with the biomechanics of the bench press. As the lifter lowers the barbell towards their chest (the eccentric phase), the slingshot is stretched taut across the upper arms and chest. This stretching action stores elastic potential energy.

During the transition from the eccentric to the concentric (pushing) phase, particularly at the bottom of the lift where the lifter's mechanical leverage is often weakest, the stored energy in the slingshot is released. This release provides an immediate, powerful assistance that helps drive the bar off the chest. This effect is most pronounced in the bottom third of the lift, effectively altering the force curve of the bench press by making the initial push significantly easier. It allows the lifter to accelerate through the sticking point, which for many is the most challenging portion of the movement.

Benefits of Using a Slingshot

Incorporating a slingshot into bench press training can offer several distinct advantages for specific lifters and training goals:

• Increased Strength and Load Capacity: By providing assistance at the bottom, a slingshot allows lifters to handle weights heavier than their typical unassisted one-repetition maximum (1RM). This can contribute to greater strength gains over time by exposing the central nervous system (CNS) to heavier loads.
• Overcoming Sticking Points: Many lifters struggle with the initial drive off the chest. The slingshot directly addresses this by providing a powerful rebound, helping to push through this common sticking point and improve lockout strength.
• Injury Prevention and Joint Protection: The support offered by the slingshot can reduce stress on the shoulders, elbows, and pectoral muscles, especially during the eccentric phase and at the bottom of the lift. For lifters with pre-existing joint issues or those looking to minimize wear and tear, it can be a valuable tool for training with less discomfort.
• Technique Refinement: The slingshot encourages proper elbow tucking and a tighter overall bench press form, as it provides resistance if the elbows flare out excessively. This can reinforce safer and more efficient lifting mechanics.
• Overload Training: It enables lifters to perform repetitions with supramaximal loads (weights heavier than their 1RM), which can be beneficial for strength adaptation and confidence under heavy weight.

Who Should Use a Slingshot?

While beneficial, the slingshot is not a tool for every lifter. It is most commonly used by:

• Powerlifters: To train with heavier weights, break through plateaus, and simulate the feeling of equipped lifting (though it's not a substitute for a full bench shirt).
• Bodybuilders: To increase training volume and intensity with heavier loads, potentially leading to greater hypertrophy.
• Athletes: In sports where upper body pushing strength is critical.
• Individuals with Joint Pain: Those experiencing discomfort in their shoulders or elbows during bench pressing may find relief and be able to continue training with the added support.
• Experienced Lifters: Beginners should first master proper unassisted bench press technique before introducing assistive devices.

Considerations and Potential Drawbacks

Despite its benefits, using a slingshot comes with important considerations:

• Altered Biomechanics: Over-reliance on the slingshot can lead to a dependence on its assistance, potentially altering natural unassisted bench press mechanics. The lifter might not develop the necessary strength in the bottom range of motion without it.
• Dependence: Lifters may find it difficult to bench press without the slingshot if it becomes a primary training tool, potentially hindering their raw strength development.
• Not a Substitute for Proper Training: A slingshot is an aid, not a solution for poor form, inadequate programming, or insufficient effort. It should complement, not replace, fundamental strength training principles.
• Competition Rules: Most raw powerlifting federations (e.g., IPF, USAPL) do not permit the use of a slingshot during competition. It is generally allowed only in "equipped" or "multi-ply" divisions, or specific "slingshot" meets.

Proper Use and Sizing

A slingshot should fit snugly around the upper arms, typically just above the elbow joint. It's crucial to select the correct size and stiffness level (slingshots come in various strengths, often indicated by color or model name) to match the lifter's strength and goals. When worn correctly, it should feel tight but not restrict blood flow or cause pain. Proper placement ensures the elastic tension is maximized during the eccentric phase.

Conclusion

The bench press slingshot is a specialized and effective training tool that can significantly enhance performance, assist in overcoming sticking points, and provide joint support during the bench press. While it offers notable advantages for specific training goals and populations, it is vital to understand its mechanism, proper application, and potential drawbacks. For experienced lifters looking to push past plateaus or manage joint stress, the slingshot can be a valuable addition to a well-structured training program.