Sling Shot Bench Press (Barbell)
Trains the chest, with help from the triceps and shoulders. You need a barbell. 2 of our free programs use it, across 17 sessions.
Free to use. The app works out every weight and times your rest.
How to do the Sling Shot Bench Press (Barbell)
- Pull a Sling Shot (an elastic sleeve for the bench press) up over both arms so it sits just above your elbows with its seam on the front of your arms.
- Lie on a flat bench and set up exactly as you would for your normal bench press.
- Lower the bar to your chest; the sleeve stretches and helps you out of the bottom.
- Press the bar back up until your arms are straight. Repeat for the desired number of repetitions.
Getting it right
- The sleeve lets you handle more weight than your raw bench, which trains the top half of the press; build up to the heavier weights over several sessions.
- Use your normal grip and bar path.
- Touch the chest on every rep; the sleeve helps most at the bottom.
- Use a spotter or safety arms, as the weights are heavier than you are used to.
What Sling Shot Bench Press (Barbell) trains
How our programs run the Sling Shot Bench Press (Barbell)
These numbers are counted from the programs themselves, not averaged off the internet.
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| GZCL UHF | Sling Shot Bench | 2×4 @ 90% 1×4+ @ 90%3×3 @ 95% 1×3+ @ 95%+3 more on the program page | % of the parent lift's Training Max — moves when it moves |
| GZCL: Jacked & Tan 2.0 | Upper: Military Press, Upper: Military Press · 1RM Test +1 | 1×4 4×AMRAP1×1+8 more on the program page | Fixed weights |
Percentages are of your training max. AMRAP means as many reps as you can manage on that set. Durata works out every one of these weights for you.
Watch the Sling Shot Bench Press (Barbell) progress week by week
Full runs of 2 programs that use it, session by session, in the real app.
Swap Sling Shot Bench Press (Barbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Sling Shot Bench Press (Barbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.