A Slingshot Can Add 10-30% to Your Bench Press (Typically 20-60 lbs)
A slingshot bench press attachment reduces range of motion and provides elastic support, letting you lift 10-30% more weight than your raw max. Gains vary by experience level, slingshot tension, and technique. Beginners may see smaller jumps (~20 lbs), while advanced lifters can exceed 50+ lbs.
How a Slingshot Boosts Your Bench Press
- Reduced ROM: Cuts 2-4 inches off the bottom range, bypassing the weakest sticking point.
- Elastic Assistance: Stores and releases energy like a bands, aiding the concentric phase.
- Shoulder Stability: Encourages retraction, improving bar path and triceps engagement.
- Confidence Boost: Lets you handle heavier loads, training the nervous system for raw lifts.
Expected Weight Increases by Experience Level
| Lifter Level |
Raw 1RM Bench |
Slingshot Add (lbs) |
Slingshot Add (%) |
| Beginner |
135-185 lbs |
15-25 lbs |
10-15% |
| Intermediate |
225-315 lbs |
30-50 lbs |
15-20% |
| Advanced |
365+ lbs |
50-80+ lbs |
20-30% |
Factors That Affect Slingshot Performance
- Slingshot Tension:
- Light: Adds ~10-20 lbs (better for speed work).
- Medium: Adds ~30-50 lbs (most common for overloading).
- Heavy: Adds 50+ lbs (risk of excessive rebound).
- Bar Position: Lower bar path (nipple line) maximizes slingshot effect vs. high bar (collarbones).
- Tempo: Slow eccentrics reduce elastic energy; explosive concentrics maximize it.
- Chest Size: Larger lifters may see less % increase due to shorter relative ROM reduction.
Slingshot vs. Other Bench Assist Tools
| Tool |
Weight Add (vs. Raw) |
ROM Reduction |
Skill Transfer |
Best For |
| Slingshot |
10-30% |
Moderate (2-4") |
High |
Overload training, sticking point work |
| Bench Shirt (Single-Ply) |
20-50% |
Severe (6-8") |
Low |
Competition (equipped divisions) |
| Board Press (2-Board) |
5-15% |
Fixed (4-6") |
Moderate |
Lockout strength, triceps focus |
| Bands/Chains |
5-20% |
None (variable resistance) |
High |
Explosiveness, accommodating resistance |
How to Use a Slingshot for Max Gains
- For Overload: Use 90-100% of your slingshot max for 1-3 reps (e.g., 3x3 @ 85%).
- For Speed: Use 50-70% of raw max with light tension for 8-12 explosive reps.
- For Competition Prep: Mimic meet conditions with medium tension at 80-90% raw max.
- Frequency: Limit to 1-2 sessions/week to avoid reliance on elastic support.
Common Mistakes That Reduce Slingshot Effectiveness
- Overstretching: Letting the slingshot pull your elbows too far forward weakens the press.
- Bouncing: Using excessive rebound trains poor control and hides weak points.
- Wrong Grip: Too wide/narrow alters tension; match your raw bench grip width.
- Ignoring Raw Work: Slingshot-only training can create a false sense of progress.