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The Sling Shot Bench Press Plan

Increase your strength on the bench press with this approach.

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  • 30 min

  • 5

  • Yes

Man Bench Pressing With a Spotter
Westend61 / Getty
Man Bench Pressing With a Spotter
Westend61 / Getty

The bench press is a surefire way to add meat to your pecs as long as your mechanics are sound. If they’re not, you risk hurting your shoulder joint, which you need for all pressing and pulling motions. “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.

Here, Bell outlines his go-to routine (including warmup) to help increase strength.

For the warmup, Bell suggests using a Hip Circle—a looped piece of fabric that wraps below or above the knees to activate the glutes and hips. No hip Circle? A mini band also works.

Perform this routine 1 to 2 times per week in addition to your regular bench press session.

To buy the Sling Shot and other products, visit howmuchyabench.net

Routine

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The Warmup

Exercise
Equipment
Sets
Reps
Rest
Equipment
Resistance Band
Sets
3
Reps
10*
Rest
60 sec
*Complete 3-5 sets. Take 10 steps forward, then 10 steps backward.
Equipment
Resistance Band
Sets
3
Reps
10*
Rest
60 sec
*Complete 3-5 sets. Take 10 steps to your left, then 10 steps to your right.
Exercise 3 of 5

Squat With Band At Knees

Equipment
Sets
--
Reps
10
Rest
60 sec
Complete 3-5 sets.

The Big Bench Plan

Exercise
Equipment
Sets
Reps
Rest
Equipment
Barbell, Bench
Sets
5
Reps
3
Rest
60 sec
Use 60% of your 1RM for all 5 sets.
Exercise 5 of 5

Sling Shot Bench Press

Equipment
Barbell, Bench
Sets
5
Reps
3
Rest
60 sec
Use 60% of your 1RM for all 5 sets. The sling shot is an elastic piece of material that helps you bench-press more easily.
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