Sling Shot Bench Press: A Complete Guide for All Lifters

The bench press is as frustrating as it is fundamental. Just when you feel progress, you hit a wall.

By helping you safely handle more weight, the Sling Shot does more than help you lift heavier for one rep. It teaches your body and mind what it feels like to push past your old limits, all while giving your joints a welcome break.

Whether you are a beginner learning to bench the right way, an advanced lifter struggling with weak points in your bench press lockout, or you're training around injuries, the Sling Shot can help you address your specific weaknesses and overcome them. But when you know how to properly utilise it in your routine, you can bust through plateaus, minimise joint stress, and speed up your strength gains in a way that traditional bench pressing never could.

This guide details how to use the Sling Shot for maximum results, from selecting your model to mastering the technique and programming it for breakthrough growth.

What is the Sling Shot?

The Sling Shot is an elastic support worn over the upper arms and chest during bench presses. Created by powerlifter Mark Bell, it uses stored elastic energy to assist you through the most challenging part of the lift, the bottom position where the bar touches your chest.

How the Sling Shot Works

Think of the Sling Shot like a helpful spring. When you lower the bar to your chest, the Sling Shot stretches, saving up energy just like when you pull a rubber band.

Then, as you start to push the weight back up, the Sling Shot releases that stored energy, giving you a helpful boost. It gives you the most help at the very bottom of the lift, which is the hardest part.

As you get closer to the top, the boost gets smaller. This means your triceps (the muscles in the back of your arm) still have to do a lot of the work to finish the lift, making them stronger.

Explore More: 7 Best Bench Press Accessory Exercises to Boost Your Strength

Sling Shot Models and Selection Guide

With several models available, selecting the appropriate Sling Shot depends on your current strength level and training objectives:

Reactive Sling Shot - With Level 2 elastic, the Reactive increases assistance and is best used with experienced lifters bench pressing more than 275 pounds or those new to REACTIVE amount of resistance.

Original Sling Shot - With Level 3 rebound, this is the most versatile model, suitable for most experienced lifters handling 275 pounds or more who need substantial assistance for overload training.

Advanced Models - The Full Boar (Level 4), Money (Level 4.5), and Mad Dog (Level 5) offer progressively greater rebound for elite-level lifters handling 315+ pounds who require maximum support.

Specialized Variants - The Sling Shot Push Up (Level 1) is designed exclusively for push-ups and is suitable for all fitness levels.

Benefits of Using the Sling Shot for Bench Press

Neurological and Confidence Overload

One of the most important things that the Sling Shot allows you to do is train with supramaximal loads – weights heavier than you can lift for one rep. This exposure to heavier weights allows for necessary neurological adaptation that trains your central nervous system to call up muscle fibres more effectively. Also, doing such heavier weights can definitely build confidence, leading to the raw bench press.

Shoulder Protection and Joint Health

The Sling Shot brings your hands outward, which eases shoulder strain during the descent. By taking the tension off and altering the strength curve, it reduces shearing forces, which are often a significant contributor to shoulder impingement and other bench-related injuries. This is a protective mechanism that's beneficial to lifters who've had prior shoulder problems and for those wanting to take steps towards avoiding injuries.

Increased Barbell Speed and Power Development

Research indicates the Sling Shot will help you lift approximately 10-15% more weight! Sling Shot studies have shown an increase in bar velocity of around 3 times that of raw benching at the same load. This acceleration of speed is of paramount importance because power production is primarily a function of the rate of movement. This teaches your muscles to lift heavier weights faster and helps develop the explosive strength needed to overcome sticking points.

Targeted Weak Point Training

The Sling Shot's varying assistance, most excellent at the bottom and a lesser amount at lockout, makes it a fantastic gear for targeting weak points on your bench. Lifters who struggle primarily with the initial push off the chest will benefit most, as the elastic assistance complements their weakness. Meanwhile, the reduced assistance at lockout ensures the triceps still receive substantial training stimulus, preventing the development of new weak points in the upper range of motion.

Who Should Use the Sling Shot?

Beginners (0-6 Months Consistent Training)

If you are new to bench pressing, the Sling Shot is a great training partner for proper movement on the bench press. The elasticity snap naturally cues the exerciser to follow the ideal path for appropriate technique, and facilitates kinesthetic awareness of scapular retraction. However newer lifters should keep the volume of it unaggregated (20% total bench volume) and must first make sure to build good raw strength.

Intermediate Lifters (Bench Press 1.0-1.5x Bodyweight)

Intermediate lifters often benefit most from strategic Sling Shot implementation. At this stage, progress typically slows, and the Sling Shot provides the novel stimulus needed to continue driving adaptation. Using it for approximately 30-40% of total bench volume during dedicated overload phases can spark new growth while managing fatigue.

Advanced Lifters (Bench Press 1.5x+ Bodyweight)

Advanced lifters frequently use the Sling Shot for both overload training and joint preservation. The ability to handle heavy weights with reduced joint stress enables higher training frequencies and volumes that would be unsustainable with raw benching alone. Many advanced lifters dedicate 40-60% of their bench volume to Sling Shot variations.

Rehabilitation and Injury-Prevention Applications

For lifters coming back from upper body injuries (shoulder, elbow, or wrist), the Sling Shot provides a gradual return to heavy pressing. If used under good medical supervision, it may be a way back from rehab exercises to full intensity bench pressing with less stress on healing tissues, yet keeping specificity of training.

How to Use the Sling Shot for Bench Press

Proper Setup and Positioning

1. Donning the Sling Shot: Slide the device onto one arm up to the bicep/triceps area, then repeat with the other arm. The logo should face outward and be centered on your chest.
2. Positioning: The Sling Shot should sit snugly against your upper arms and across your pectorals. It should feel secure without restricting circulation or breathing. The bottom edge typically rests just above the elbow crease.
3. Grip Width: Assume your regular bench press grip, typically slightly wider than shoulder width. The Sling Shot may allow for a slightly narrower grip by providing stability that compensates for shoulder demands.

Execution Technique

1. Unracking: Have a spotter assist with unracking, as the Sling Shot can slightly alter your standard unracking mechanics.
2. Descent Phase: Lower the bar with control, maintaining full body tension. The elastic will begin stretching as you approach your chest. Unlike raw benching, you may feel comfortable with a slightly slower descent, as the stored elastic energy will assist the ascent.
3. Touch Point: Touch the bar to the same point on your chest as your raw bench press. The stretch reflex combined with the elastic rebound will create a powerful upward force.
4. Ascent Phase: Drive the bar upward aggressively. The assistance will be most noticeable during the initial 4-6 inches off the chest. As you pass the midpoint, focus on strong triceps engagement to complete the lockout.

Common Technique Errors to Avoid

1. Overarching:Don't exaggerate your arch beyond your standard technique. The Sling Shot provides the assistance, not spinal hyperextension.
2. BouncingAvoid aggressively bouncing the bar off your chest. The elastic rebound is sufficient without additional momentum.
3. Misplacement: The Sling Shot should remain on your upper arms for the duration of the set. Some people will need to push them up between reps.

A study in 2025 noted that individuals who used the Sling Shot were able to perform roughly 23% more reps at an 85% one-rep max set than a standard bench press. This additional volume accumulation led to a increase in muscle hypertrophy of the triceps and pectoralis major, proving that the Sling Shot is good for muscle development not only strength.

Advanced Training Strategies

Think of the Sling Shot as your key to smarter progressive overload. Instead of just adding weight to the bar until you stall, you can push your limits in a few different ways.

1. Volume Overload: Use the Sling Shot for additional sets at your raw working weights, accumulating more quality volume with reduced joint stress.
2. Intensity Overload: Safely handle weights you could only dream of lifting raw. We're talking up to 120% of your max. This teaches your nervous system what accurate heavy weight feels like, making your raw max feel lighter.
3. Density Training: Decrease rest periods between Sling Shot sets while maintaining weight and repetitions to improve work capacity.

Common Issues and Troubleshooting

Discomfort and Fit Problems

1- The Sling Shot feels too tight or restrictive.

Ensure you're using the correct size, the Sling Shot should be snug but not constricting. If sizing is correct, experiment with slight positioning adjustments, typically moving it slightly higher on the arms.

2- Chafing or skin irritation.

Simply wear a fitted cotton t-shirt or a compression shirt underneath. The fabric acts as a protective barrier without compromising the grip.

Technical Difficulties

1- You don't feel the bar path is comfortable, or it is not like your raw bench press.

This often indicates excessive weight or improper Sling Shot placement. Reduce the load by 10-15% and focus on replicating your standard bench press technique. Film your sets to identify and correct technical deviations.

2- Difficulty locking out heavy weights.

 Remember, the Sling Shot helps most at the bottom. If you're stalling at the top, you might need to strengthen your triceps. Add exercises like close-grip bench presses and make sure you're not letting your ego pick the weight.

Performance Plateaus

Stalled progress despite regular Sling Shot use.

Mix up your approach by adding periods of volume dominance (higher reps with lighter weights) and intensity dominance phases (heavier weights, lower reps). Also, be careful not to overuse the Sling Shot at the detriment of raw strength gains.

Frequently Asked Questions

Does a Sling Shot actually improve bench press numbers?

Yes, the Body Reapers Sling Shot, with its doctor-driven design for optimal biomechanical support, helps improve bench press numbers by enhancing technique, increasing range of motion, and reducing joint strain.

How rare is a 225 lb bench press?

A 225 lb bench is a significant goal. It's estimated that only about 10-15% of men who train consistently can lift this weight with proper form. For women, it is an elite-level strength milestone.

How much weight does a Sling Shot add?

Most lifters can handle 20-50 pounds more. The standard model typically adds 30-40 pounds for intermediate lifters, with the most help at the bottom of the press, where you need it most.

Can the Sling Shot prevent injuries?

Yes. By supporting your shoulders during the most stressful part of the lift, it reduces the risk of common injuries like impingement. It also helps you practice perfect form with less fatigue, leading to safer training in the long term.

Conclusion

The Body Reapers Sling Shot, created by an orthopedic physician who has spent years studying the mechanics of pain, power, and recovery, takes your bench press training to the next level.

It is a scientifically-proven training aid  for building muscle, not a quick fix. Use it to develop neurological adaptations, enhance confidence with heavier loads, and promote joint health.
To get the most out of your Body Reapers Sling Shot, be intentional. Program it for specific goals like overloading the lockout or increasing training volume. Always balance its use with raw bench pressing and supplemental exercises to maintain overall strength.

Whether you're returning from injury, safely adding volume, or handling super-max weights, the Body Reapers Sling Shot was made for you. Start with one session per week, emphasize perfect form, and get ready to see your numbers go up.