Chest
Slingshot Bench Press
The Slingshot Bench Press is a strength exercise with a barbell for your chest. Share of the load in the Zulta muscle model: mid chest 34%, front delts 14% and lower chest 12%.
How to do it
- Pull a slingshot sleeve over both arms so it sits just above the elbows.
- Lie on a flat bench, grip the bar at your normal width and set your shoulder blades.
- Unrack the bar and hold it over your shoulders with straight arms.
- Lower the bar to your chest, letting the sleeve stretch and resist the descent.
- Press back up to straight arms, using the sleeve's rebound out of the bottom.
Tips
- Use it to handle heavier loads in the top range, always with a spotter.
- Make sure the sleeve sits evenly on both arms before unracking.
Common mistakes
- Not touching the chest because the sleeve is too tight.
- Letting the elbows flare under the heavier load.
- Training heavy without a spotter.
Muscles worked by the Slingshot Bench Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Pressing away from the chest is shoulder horizontal adduction plus elbow extension: the sternal pec drives it, front delt and triceps assist, and the clavicular pec joins as a strong secondary on a flat bench.
Slingshot Bench Press alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Slingshot Bench Press work?
Mainly the mid chest and lower chest. The front delts, upper chest, triceps (lateral head) and triceps (medial head) assist.
Is the Slingshot Bench Press good for beginners?
The Slingshot Bench Press is rated intermediate. If you are new, learn the Band Chest Press first and build up from there.
What is a good alternative to the Slingshot Bench Press?
For example the Band Chest Press, Cable Chest Press and Bench Press. They train mostly the same muscles, some with different equipment.
How do you make the Slingshot Bench Press harder?
Add weight or reps, or move on to the Cambered Bar Bench Press and Spoto Press.
Sources
- Rodriguez-Ridao et al. 2020, IJERPH 17(19):7339 (five bench inclinations)
- Lehman 2005, JSCR 19(3):587-591 (grip width and forearm position)
- Saeterbakken et al. 2011, J Sports Sci 29(5):533-538 (barbell, dumbbell, Smith)
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