Single Ply vs Double Ply Bench Press Band: Which One Should You Choose?

Choosing between a single ply vs double ply bench press band comes down to one thing: how much help you want at the bottom of the rep.

• Pick Single Ply if you want moderate assistance for cleaner reps, more bench volume, and better control.

• Pick Double Ply if you want stronger rebound for heavier top sets, overload phases, and confidence under supramaximal loads.
  This guide gives you a simple decision tree, a comparison table, and 3 plug-and-play templates so you can use a bench press “slingshot” tool without becoming dependent on it.

Shop both options here: Fitness Fox Bench Press Bands (Single + Double Ply)

Single Ply vs Double Ply Bench Press Band: Which One Should You Choose?

Quick answer (the 30-second decision)

If you’re stuck, use this rule:

• Single Ply = “I want help, but I still want it to feel like my raw bench.”

• Double Ply = “I want more rebound so I can overload safely and handle heavier weights.”

Go straight to the products:

• Barbell Bench-Press Band (Single Ply)

• Double Ply Benchpress Band

What this “bench slingshot band” actually does (and why it matters)

A bench press slingshot/band sits above your elbows and stretches as the bar comes down. At the hardest point (the bottom), it provides elastic assistance so the rep feels smoother and more controlled.

That creates three useful effects:

1. More quality reps
   You can keep your bench groove tighter when fatigue would normally break your form.

2. Overload without chaos
   A good bench overload tool lets you feel heavier weight while maintaining control (instead of doing sketchy partials or bouncing reps).

3. Lower joint stress on volume days
   Many lifters use these tools to keep training hard while being a little kinder to elbows/shoulders (still: pain isn’t “normal,” so treat this as training management, not a medical fix).

If you want the basic explanation first, read:
What Is a Bench Press Sling Shot?

Single Ply vs Double Ply: the real differences (comparison table)

Here’s the practical breakdown you actually care about.

The key insight

If you’re still building a consistent bench groove, more assistance can hide mistakes. That’s why Single Ply often wins for most lifters first. Double Ply is powerful—but only when your bar path and tightness are already solid.

Decision tree: choose in under 60 seconds

Follow this exactly:

Step 1 — What’s your primary goal?

• More volume + better technique + smoother reps → Single Ply

• Overload + heavier top sets + peaking confidence → Double Ply

Step 2 — How consistent is your bar path?

• Inconsistent / elbows flare / lose tightness → Single Ply

• Consistent groove / stable setup → Double Ply (if overload is the goal)

Step 3 — What do you want the band to feel like?

• “Just a little help” → Single Ply

• “Noticeably more rebound” → Double Ply

Shop now:

• Single Ply Bench-Press Band

• Double Ply Benchpress Band

How to choose based on your training phase

This is where most people mess up. They buy the right product… then use it at the wrong time.

1) Technique & volume phase (best for Single Ply)

Use Single Ply when you want more high-quality reps without your form collapsing.

• Great for extra bench volume after your main work

• Great when you’re rebuilding consistency (or coming back after time off)

• Great when you want “raw-ish” practice but with a small cushion at the bottom

Bottom line: Single Ply supports your bench without changing it too much.

2) Strength building / overload phase (best for Double Ply)

Double Ply shines when you want to overload your nervous system and lockout strength without doing something risky.

• Heavy top sets can help you feel confident under big loads

• You can train the “finish” of the press harder

• It’s a strong option when you need an overload tool but don’t want the complexity of reverse bands or boards

Bottom line: Double Ply is for lifters who can stay tight and keep the rep honest.

3) Peaking / confidence phase (Double Ply, used strategically)

In the final weeks before testing or a meet, some lifters use assisted overload to feel heavier weights while keeping control. The trap is obvious: if you replace your raw bench skill with assisted reps, your timing and groove can drift.

Rule: the band supports the plan—it doesn’t become the plan.

Sizing & fit rules (don’t skip this)

Sizing is simple, but your expectations must be realistic. You’re aiming for:

• A secure fit above the elbows

• Enough tension to assist off the chest

• Not so tight that it forces a weird bar path or numbs your arms

Quick fit checklist

• Good fit: you can set up normally, the band stays put, and assistance is noticeable but controllable.

• Too tight: it yanks your elbows inward aggressively, changes your setup, or you can’t hit your normal touch point.

• Too loose: it slides around and doesn’t meaningfully help at the bottom.

If you’re between two sizes and unsure, default to control (usually the more manageable option) unless you specifically want heavy overload work.

How to use it (setup + cues)

This is the “do it safely” section. If you’re a teen lifter or newer to heavy benching, use a spotter and keep your choices conservative.

Setup steps

1. Slide the band up both arms so it sits just above the elbows.

2. Set your normal bench setup (feet, upper back tightness, grip).

3. Do 1–2 warm-up sets with light weight to feel the rebound.

4. Keep your touch point consistent—don’t let the band change your rep.

5. Move up slowly in weight. Your first day is about learning the feel, not maxing.

Two cues that fix most reps

• “Stay tight down, then press back—not up.” (bar path discipline)

• “Don’t let the rebound rush you.” (control the transition)

Common mistakes (and the fixes)

Mistake 1: Using it instead of learning to bench

Fix: keep raw bench as the main lift; band work is secondary.

Mistake 2: Jumping to overload too fast

Fix: first 1–2 sessions = learn control. Add load gradually.

Mistake 3: Letting the band dictate your rep

Fix: keep your normal touch point and bar path. The tool supports your technique; it doesn’t replace it.

If you want your bench sessions to feel tighter immediately:

• Wrist support: Shop Wrist Wraps

• Grip consistency: Shop Liquid Chalk

These two upgrades often improve your setup and confidence faster than adding yet another accessory lift.

FAQs (10)

1. Is Single Ply or Double Ply better for beginners?
   Single Ply—more controllable and closer to raw bench feel.

2. Which one is best for overload?
   Double Ply, because rebound is stronger and better suited to heavy top sets.

3. Can I use this as my main bench press?
   You can, but it’s not ideal. Keep raw bench as your primary skill work.

4. Will it fix my bench sticking point off the chest?
   It can help you train through that range and practice tighter reps—but you still need technique + accessory work.

5. Will it improve lockout strength?
   Often, yes—especially when used with heavier controlled sets.

6. How often should I use it?
   Most lifters do best with 1–2 times per week depending on phase and recovery.

7. Can I use it for incline or close-grip?
   Yes. Keep the same rule: control first, then load.

8. How tight should it feel?
   Tight enough to assist, not so tight it forces a weird bar path or hurts.

9. Is it safe without a spotter?
   Heavy benching is always safer with a spotter. Don’t gamble.

10. Which should I buy if I’m unsure?
    Start with Single Ply, earn consistency, then add Double Ply when you want overload.

If your goal is long-term bench progress, start with control:

• Start with Single Ply for volume, technique, and reliable reps.

• Move to Double Ply when you’re ready to overload intelligently.

Shop the full collection here:
Bench Press Bands (Single + Double Ply) – Fitness Fox