Bench Press Slingshot: How to Wear, Benefits, and Optimizing Your Lift

How to Wear a Slingshot Bench?

Properly wearing a bench press slingshot involves selecting the correct size, positioning it snugly over the triceps and biceps, ensuring the seam is centered on the back, and adjusting for a secure, supportive fit that aids in the lockout phase of the bench press while allowing full range of motion.

What is a Bench Press Slingshot?

A bench press slingshot, often referred to simply as a "Slingshot" (a brand name by Mark Bell), is a piece of resistance band equipment designed to assist lifters during the bench press. Typically made from a strong, elastic material, it is worn around the upper arms and across the chest. Its primary function is to provide kinetic energy assistance at the bottom of the bench press movement, helping lifters to drive through the sticking point and achieve a stronger lockout. This allows for training with heavier loads, which can contribute to increased strength, power, and muscle hypertrophy.

Benefits of Using a Slingshot

Utilizing a bench press slingshot can offer several advantages for lifters:

• Increased Training Volume and Intensity: By providing assistance, the Slingshot allows lifters to handle heavier weights or perform more repetitions with a given weight, enhancing the training stimulus.
• Overload Potential: It enables lifters to safely train with supramaximal loads (heavier than their one-rep max), which can be a potent stimulus for strength adaptations.
• Improved Lockout Strength: The elastic tension builds as the bar descends and assists as it ascends, particularly through the mid-range and lockout, helping to strengthen this crucial part of the lift.
• Reduced Strain on Shoulders and Elbows: The Slingshot compresses the upper arms and shoulders, providing a supportive feeling and potentially reducing stress on these joints, especially during the bottom portion of the lift.
• Technique Reinforcement: It can encourage a more controlled eccentric (lowering) phase and a powerful concentric (lifting) phase, reinforcing good bench press mechanics.
• Rehabilitation and Deloading: For lifters recovering from injuries or those needing a deload, the Slingshot can allow for continued heavy pressing with reduced joint stress.

Choosing the Right Slingshot

Selecting the appropriate Slingshot is crucial for both effectiveness and safety. Most manufacturers provide sizing charts based on body weight and/or shirt size.

• Sizing is Key: A Slingshot that is too loose will offer minimal assistance, while one that is too tight can be excessively restrictive, uncomfortable, and potentially impede blood flow or proper form.
• Material and Stiffness: Slingshots come in various stiffness levels (e.g., original, strong, mad dog). Beginners should start with a less stiff model, while experienced lifters or those handling very heavy loads might opt for a stiffer version.
• Fit: It should fit snugly around the upper arms and across the chest without digging in excessively or causing pain.

Step-by-Step Guide: How to Properly Wear a Slingshot

Wearing a Slingshot correctly is essential to maximize its benefits and ensure safety.

1. Preparation:

   • Ensure your upper body is dry to prevent the material from sticking uncomfortably.
   • Remove any watches or jewelry that might snag or be uncomfortable under the Slingshot.

2. Initial Positioning:

   • Hold the Slingshot with the seam facing your back and the opening facing forward.
   • Carefully slide one arm through one of the armholes, guiding the material up your arm.

3. Donning the Second Arm:

   • Bring the Slingshot across your chest and slide your second arm through the other armhole. This can be the trickiest part.
   • It may require some effort, especially with tighter slingshots. You might need to shrug your shoulders or lean forward slightly to create slack.

4. Centering the Seam:

   • Once both arms are through, ensure the main seam of the Slingshot is centered horizontally across your upper back. This alignment is critical for even tension distribution.

5. Adjusting for Optimal Placement:

   • Upper Arm Placement: The elastic material should sit high on your triceps, close to your armpits, and wrap over the distal portion of your biceps. It should not be bunched up in your armpit or slide down to your elbows.
   • Chest Placement: The band across your chest should be relatively flat and even.
   • Snugness: The Slingshot should feel snug and supportive, creating a noticeable compression around your upper arms and chest. It should not feel loose or allow significant gaping.

6. Range of Motion Check:

   • Perform a few empty bar or light weight repetitions to ensure the Slingshot allows for a full, comfortable range of motion. It should assist, not restrict, proper form.
   • Make any minor adjustments to ensure the material isn't pinching or causing discomfort.

Optimizing Your Bench Press with a Slingshot

Beyond simply wearing it, optimizing your bench press technique with a Slingshot involves a few considerations:

• Warm-up: Always perform a thorough warm-up, even when using a Slingshot. This includes general cardio, dynamic stretches, and specific warm-up sets with light weights.
• Bar Path: While the Slingshot provides assistance, maintain your natural, efficient bench press bar path. The bar should still typically descend towards your lower sternum or upper abdomen.
• Controlled Eccentric: Despite the assistance, control the eccentric phase of the lift. Don't let the bar drop too quickly.
• Explosive Concentric: Focus on an explosive drive off the chest, leveraging the Slingshot's elastic energy.
• Spotter: When training with heavier loads, especially with a Slingshot, always utilize a reliable spotter.

Common Mistakes to Avoid

To ensure safety and effectiveness, be mindful of these common errors:

• Incorrect Sizing: Using a Slingshot that is too big or too small.
• Improper Placement: Allowing the Slingshot to slide down your arms or bunch up, which reduces its effectiveness and can cause discomfort.
• Over-reliance: Becoming overly dependent on the Slingshot and neglecting to train raw (without assistance).
• Ignoring Pain: Pushing through sharp pain or discomfort. The Slingshot should feel supportive, not painful.
• Compromising Form: Allowing the Slingshot to dictate poor form or an unnatural bar path.
• Neglecting Warm-up: Skipping a proper warm-up simply because you're using assistance.

When to Use and When to Reconsider

The Slingshot is a valuable tool, but it's not always appropriate for every training session or every lifter.

• Use for:
  • Peaking for a powerlifting meet.
  • Overload training to break through plateaus.
  • Adding volume to heavy bench sessions.
  • Training around minor shoulder or elbow discomfort (consult a professional first).
  • Developing lockout strength.
• Reconsider if:
  • You are a complete beginner and haven't mastered basic bench press mechanics.
  • You are rehabbing a significant injury (consult a medical professional or physical therapist).
  • Your primary goal is raw strength in the bottom of the lift.
  • You are experiencing persistent pain when using it.

Cleaning and Maintenance

Proper care will extend the life of your Slingshot:

• Hand Wash: Hand wash in cold water with a mild detergent.
• Air Dry: Air dry flat; do not machine wash or put in a dryer, as high heat can degrade the elastic material.
• Storage: Store in a cool, dry place away from direct sunlight.
• Inspect: Regularly inspect for any tears, frayed edges, or loss of elasticity. Replace if significant wear is present.

Conclusion and Final Considerations

The bench press Slingshot is an effective tool for strength athletes and serious fitness enthusiasts looking to enhance their bench press performance. By understanding its purpose, selecting the correct size, and meticulously following the steps for proper wear and use, you can safely integrate it into your training regimen. Remember that the Slingshot is an assistive device; it complements, rather than replaces, sound training principles, proper technique, and a well-structured program. Always prioritize good form and listen to your body to maximize benefits and minimize risks.