Smart Workout Diary

Slingshot Bench Press

The Slingshot Bench Press is a barbell bench press performed with an elastic Slingshot device around the upper arms, which provides assistance near the bottom of the lift. It primarily trains the chest, with substantial involvement from the triceps and shoulders. It can support pressing strength practice and controlled exposure to heavier bench press loads.

Demonstration

Slingshot Bench Press — demonstration 1
Slingshot Bench Press — demonstration 2

Instructions

  1. Set a flat bench in a rack and place the barbell at a reachable height. Put the Slingshot around both upper arms so it sits securely above the elbows and is even on both sides.
  2. Lie with your eyes under the bar, feet firmly on the floor, upper back tight against the bench, and shoulder blades pulled together and down.
  3. Grip the bar evenly, unrack it with straight arms, and position it over the mid-chest. Keep the wrists stacked over the forearms.
  4. Lower the bar under control toward the lower chest, keeping the elbows at a comfortable angle and allowing the Slingshot to stretch without shifting.
  5. Touch the bar lightly to the chest, then press it upward while driving through the feet and keeping the upper back braced. Finish with controlled elbow extension without losing shoulder position.
  6. Guide the bar back into the rack with both arms locked out. Use a spotter or safety arms when working with challenging loads.
Muscle Group
Chest
Other Muscle Groups
Triceps, Front Delts
Type
Strength
Mechanics
Compound
Equipment
Bands, Barbell, Bench
Difficulty
Intermediate

Technique tips

  1. Use a snug fit: position the Slingshot evenly above the elbows; a twisted or uneven device can alter the bar path.
  2. Do not relax at the bottom: keep the upper back, grip, and feet braced even though the device provides assistance.
  3. Control the load: the assistance may allow heavier weight, but choose a load you can lower and rack safely with consistent technique.
  4. Breathe and brace: take a breath before lowering, maintain trunk tension through the press, and exhale after the difficult portion.
Exercise library