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Grippy
Fat Member
I have been having a bit of a play with the slingshot, feels good to overload bench which is weak lift for me. I too am weak off the chest but strong at lockout.
How would you recommend incorporating its use into a program mate?
Grippy
Fat Member
I have been using different variations of 5 x 5, linear and periodised for the past year, has served me well for squats and deads but I have always struggled with bench.
Have just played with the slingshot and done a few triples and singles here and there, def a confidence boost with heavier weights.
Have just played with the slingshot and done a few triples and singles here and there, def a confidence boost with heavier weights.
0ni
Registered Rustler
Not had a lift analysis by Mike but I've done it myself after I bought his DVD on how to do it.
[ame=http://www.youtube.com/watch?v=ROXI4DBtU1M]2nd attempt bench - 75kg - YouTube[/ame]
Here is the point where deceleration occurs:
Here is the bottom of the RoM:
Here is the top of the RoM
I've increased my arch a lot and moved my grip out to pinkies on the rings since then though. I have a touch and go video here but it is a poor example of how I usually bench:
[ame=http://www.youtube.com/watch?v=mZ7oq9c3xaM]80kg touch and go - YouTube[/ame]
[ame=http://www.youtube.com/watch?v=ROXI4DBtU1M]2nd attempt bench - 75kg - YouTube[/ame]
Here is the point where deceleration occurs:
Here is the bottom of the RoM:
Here is the top of the RoM
I've increased my arch a lot and moved my grip out to pinkies on the rings since then though. I have a touch and go video here but it is a poor example of how I usually bench:
[ame=http://www.youtube.com/watch?v=mZ7oq9c3xaM]80kg touch and go - YouTube[/ame]
Spritcha
New member
If you have time to play it would definitely be worth trying a 4week block using slingshot and 1board or reversebands. I bench 3 or 4x per week. I did 6 weeks where I did half with either slingshot or 1board or reverse band with around 30kg deload. Working extremely well.
Spritcha
New member
It's not that low really- it looks like the transition point most have trouble with. How wide is your grip?
Not had a lift analysis by Mike but I've done it myself after I bought his DVD on how to do it.
2nd attempt bench - 75kg - YouTube
Here is the point where deceleration occurs:
Here is the bottom of the RoM:
Here is the top of the RoM
I've increased my arch a lot and moved my grip out to pinkies on the rings since then though. I have a touch and go video here but it is a poor example of how I usually bench:
80kg touch and go - YouTube
Grippy
Fat Member
Too easy I'll add it in, would you recommend one or both sessions?
Spritcha
New member
It's very hard trying to assist via forums- but the general rule of thumb for someone with average lever lengths is the closer grip with put you in a better position for lockout, wider better off chest. I know it's a generalization, but for me and others I have trained with pinkies inside the ring will be slow chest to the transition point- a little wider out- like ring finger or index on the ring and the slow point moves higher. Wide grip is all pec and delt- close is delt/tricep. So moving the grips around can help. But Oni I think chain, band and low pin press would/should help.
Spritcha
New member
You could do both, but I'd be inclined to keep 50% normal bench.
Grippy
Fat Member
No worries, I'll add it in and play with percentages until I nail em down.
So a few warmups then 5 sets of 5 to overload the shit out it?
Thanks in advance for the advice. 5 x 5 has worked well for 6 - 8 week stints then resetting and going again but bench has stayed stagnant.
Spritcha
New member
Yeah. No worries. Just throw it on and go crazy. I think you'll be surprised. I have found that full rom overload work is brilliant. Just remember that it will throw your regular groove out a little if you don't keep up the regular bench. I find I get less beat up in a slingshot but your lockout goes through the roof.
0ni
Registered Rustler
Yes I find this too, it took a lot of experimentation to get the right balance with grip. It's going to be hardest where the elbows are furthest away from the fulcrum. I found that a wider grip gives more speed but dies sooner and a close grip is slower and dies later. I settled on pinkies on the rings after a while. There is no feeder chain at my gym yet so chains are only really suitable for deadlifts so I will give the pin presses and band set-up as explained earlier a go.
I'm thinking of ramping up to a 3RM paused bench then dropping weight and doing a downset of paused 4-6RM of either bench press, pin press or benching against the bands. Does this sound reasonable?
Grippy
Fat Member
Awesome, this sounds like the shakeup my bench needs.
PB,s on squats and deads come quite often, as I have been placing a lot of focus on them so anything on bench is few and far between so I am determined to smash the shit out of it this year and at least have a 600 total. Ambitious I know, but it's a goal.
PB,s on squats and deads come quite often, as I have been placing a lot of focus on them so anything on bench is few and far between so I am determined to smash the shit out of it this year and at least have a 600 total. Ambitious I know, but it's a goal.