When it comes to pushing your bench press numbers higher, training smarter is just as important as training harder. The Bench Press Sling Shot has become a popular tool among powerlifters, bodybuilders, and fitness enthusiasts aiming to enhance their pressing strength, improve technique, and reduce shoulder strain—all without sacrificing natural movement.
What Is the Bench Press Sling Shot?
The Sling Shot is a supportive, elastic band worn around the arms and chest during bench pressing. Designed by powerlifting legend Mark Bell, it acts like a high-tech training aid, helping lifters handle heavier loads by providing elastic assistance through the sticking point of the lift.
How Does the Sling Shot Work?
The Sling Shot functions by storing elastic energy as you lower the bar, then releasing that energy to assist you during the press back up. This provides:
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Increased support around the shoulders and elbows
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Reduced stress on the joints
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Enhanced bar speed and power through the mid and lockout portions of the lift
Because the assistance is proportional to the stretch of the band, the Sling Shot helps you push heavier weights while still requiring significant effort and muscle activation.
Benefits of Using a Bench Press Sling Shot
| Benefit |
Description |
| Improves Lockout Strength |
The Sling Shot aids the hardest part of the bench press, making it easier to push through sticking points. |
| Protects Shoulders and Elbows |
It reduces joint stress by providing stability and reducing load on connective tissues. |
| Teaches Proper Bar Path |
Encourages controlled lowering and a strong, explosive press upwards. |
| Helps Break Plateaus |
Safely overloads the muscles and nervous system, stimulating new strength gains. |
| Facilitates Recovery |
Allows training with heavy weights while minimizing injury risk during rehab or deload phases. |
Who Should Use a Sling Shot?
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Powerlifters looking to increase max bench press and lockout strength.
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Bodybuilders aiming to handle heavier weights for hypertrophy safely.
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Athletes wanting to improve upper-body pressing power.
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Individuals rehabbing shoulder or elbow injuries needing joint support during pressing movements.
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Beginners learning bench press mechanics with added safety and guidance.
How to Use the Bench Press Sling Shot
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Put on the Sling Shot like a vest, Bench Press Sling Shot slipping your arms through the loops.
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Adjust it snugly across your chest and under your elbows.
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Grip the barbell and perform your bench press as usual.
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Feel the elastic resistance increase as you lower the bar.
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Use the band’s assistance to press the bar up through your sticking point.
Important: The Sling Shot is a training tool, not a crutch. Use it alongside regular bench pressing to develop raw strength and technique.
Training Tips with the Sling Shot
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Incorporate Sling Shot work 1–2 times per week to build lockout strength without overloading your joints.
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Use it for overload sets at 90-105% of your 1RM for 2–5 reps.
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Combine with regular raw bench press sessions to maintain grip and stabilizer strength.
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Include accessory exercises like triceps extensions and shoulder stability work.
Safety Considerations
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Make sure the Sling Shot fits properly — too loose, and it won’t provide support; too tight, and it could restrict breathing or movement.
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Avoid relying solely on the Sling Shot—maintain a balance between supportive and raw training.
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If you experience pain while using it, discontinue use and consult a professional.
Final Thoughts
The Bench Press Sling Shot is a versatile, effective training aid that can help lifters push through plateaus, protect vulnerable joints, and build greater pressing power. Whether you’re an elite powerlifter chasing new PRs or a recreational lifter wanting safer heavy pressing, the Sling Shot offers an intelligent way to train harder with less risk.
Would you like me to include reviews of top Sling Shot models or a sample bench press program featuring Sling Shot training?
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