Bench Press Sling Shot : What It Is, How It Works, and Who Should Use It

If your bench has stalled, your shoulders complain every heavy day, or 2–3 plates feel “too risky,” a bench press sling shot can change that fast.

A bench press sling shot is a thick elastic band that goes around your upper arms. It supports you at the bottom of the press, lets you handle heavier weights with better form, and reduces stress on your shoulders and chest. Used properly, it’s a simple tool that helps you bench more, with less pain.

In this guide, you’ll learn:

• What a bench press sling shot actually does

• How it works (in simple, non-bro-science terms)

• Who should use it – and who shouldn’t

• How to plug it into your weekly training

• How to choose the right Fitness Fox sling shot for your goals

What Is a Bench Press Sling Shot?

A bench press sling shot is a supportive elastic band that you slide up both arms so it sits just above your elbows. When you bench, the band stretches as the bar comes down and then “helps” you push the bar back up.

Think of it as:

• A portable, simple overload tool (no need for chains, bands, or a full powerlifting bench shirt)

• A way to train the bench press harder while reducing the strain on your shoulders and chest

How It Fits into Your Bench Setup

You don’t change your basic bench form:

• Feet planted and braced

• Upper back tight on the bench

• Hands gripping the bar at your normal width

The sling shot simply adds elastic support across your chest and upper arms so you can:

• Handle slightly heavier weights

• Do more reps at the same weight

• Press with less discomfort at the bottom of the lift

Fitness Fox Sling Shot Options

On Fitness Fox, you’ve got two main options in the Bench Press Sling Shot collection:

• Barbell Bench-Press Band (Single Ply) – great for learning the tool, adding light–moderate assistance, and doing extra volume

• Double Ply Benchpress Band for Weightlifting/Powerlifting – more aggressive support for heavy overload work and stronger lifters

We’ll map exactly who each is for later in the article.

How a Bench Press Sling Shot Actually Works

Let’s strip away the hype and focus on what’s really happening when you bench with a sling shot.

1. Elastic Assistance at the Bottom

When the bar comes down to your chest:

• The band stretches and stores elastic energy

• That stored energy is released as you press, helping you through the weakest part of the lift – the bottom

Result: you can usually handle a bit more weight, or more reps, than you could raw at the same effort level.

2. Shifting Where the Lift Feels Hard

Because the sling shot helps most at the bottom:

• The top half of the lift still has to work hard

• Your triceps and lockout get a lot of extra attention

• You become more comfortable controlling heavier loads through the full range

That’s why many lifters use a sling shot as a lockout and overload tool – it keeps the movement specific to the bench press but makes it more manageable.

3. Reducing Shoulder and Chest Stress

At the bottom of the bench:

• Your shoulder joint is under high load

• Your pecs and front delts are stretched and loaded at the same time

The sling shot spreads some of that stress into the band instead of forcing your joints and soft tissues to take all of it. That’s why many lifters report:

• Less discomfort at the bottom

• Less shoulder fatigue across a heavy bench cycle

• More ability to train bench hard even when shoulders feel beat up

Important: it’s not a medical device. If you have serious pain or injury, the sling shot should be a tool you use after you’ve spoken to a professional, not a way to ignore problems.

Key Benefits of Using a Bench Press Sling Shot

Used correctly, a sling shot gives you four major advantages.

1. Overload Without Chaos

You can:

• Add a bit of weight above your usual working sets

• Hit reps that would be too hard raw

• Accustom your body to heavier loads without wrecking your joints

No chains. No complicated band setups. You just slide the band on and bench.

2. Shoulder-Friendlier Heavy Days

If your shoulders complain every time you go heavy, you can:

• Make your main heavy sets slingshot sets some weeks

• Keep raw bench lighter and more technique-focused

• Maintain or increase training volume instead of skipping pressing altogether

For many lifters, that’s the difference between “I can’t bench” and “I can still bench, just smarter.”

3. Better Technique and Confidence

When you bench with a sling shot, you’ll often feel:

• Your elbows stay a bit more tucked

• Your chest and upper back stay tighter

• The bar path becomes more controlled

Plus, handling heavier weights – even with assistance – builds confidence. That mental side matters when you’re chasing PRs.

4. More Quality Volume

Because the sling shot makes each rep easier on the joints:

• You can add extra back-off sets without beating yourself up

• High-rep sets feel more sustainable

• You can push for more productive volume in each bench session

That’s a big driver for long-term hypertrophy and strength.

Who Should Use a Bench Press Sling Shot (And Who Shouldn’t)

The sling shot isn’t only for elite powerlifters. It’s useful for several types of lifters.

Great Candidates

1. Intermediate lifters stuck at a plateau
You’ve built some base strength, but the next jump feels impossible. The sling shot helps you:

• Get comfortable under slightly heavier loads

• Increase bench volume

• Build lockout strength and confidence

2. Powerlifters and strength athletes
Perfect tool for:

• Overload singles and triples

• Heavy bench variations close to meet prep

• Specific triceps and lockout focus

3. Lifters with mild shoulder discomfort
If your shoulder feels “iffy” but not injured:

• Using the sling shot on some sessions can let you keep training

• You can maintain strength while you clean up technique and do your rehab work

(Again: serious pain or injury = get cleared by a professional first.)

Who Should Be Careful or Wait

• Complete beginners who haven’t learned solid bench technique yet

• Anyone with acute shoulder, pec, or elbow injury without professional clearance

• Lifters who already avoid raw bench completely – the sling shot is a supplement, not a replacement

How to Use a Bench Press Sling Shot in Your Training

Here are simple, plug-and-play ways to add it to your week.

Template 1 – Standard Strength Day

Goal: Get stronger at heavy sets without frying joints.

• Raw Bench: 3–4 sets of 3–5 reps

• Sling Shot Bench: 2–3 sets of 3–5 reps at the same weight or slightly heavier

Use the sling shot sets to:

• Feel heavier weight with solid control

• Practice strong lockouts and bar speed

Fitness Fox stack:

• Double Ply Benchpress Band for the sling shot sets

• 13mm powerlifting belt and wrist wraps for maximum stability

Template 2 – Volume / Muscle-Building Day

Goal: Build more chest, triceps, and pressing endurance.

• Raw Bench: 3×8 at a moderate weight

• Sling Shot Bench: 2–3×10–12 at the same or slightly heavier weight

• Accessories: incline dumbbell press, dips, pushdowns

Use the sling shot sets for high-quality volume without turning your shoulders into dust.

Fitness Fox stack:

• Single Ply Bench-Press Band for smoother high-rep sets

• Smelling salts for your top raw or sling shot set if you like a hype boost

Template 3 – Shoulder-Friendly Heavy Day

Goal: Heavy pressing, minimum joint complaint.

• Sling Shot Bench (main lift): 3–5 sets of 3–5

• Light Raw Bench Technique: 2–3×6–8 focusing on form

• Upper back and rotator cuff accessories

This is a smart template during periods when your shoulders feel beat up but you still want to chase strength.

Common Mistakes When Using a Bench Press Sling Shot

Avoid these if you want real progress instead of frustration.

1. Using It Every Single Time You Bench

If every press is a sling shot press:

• Your raw strength and stability may lag behind

• Meet-day or “no sling shot” performance won’t match your gym numbers

Fix: Keep a mix of raw and sling shot work. Use the sling shot 1–2 times per week, not every pressing session.

2. Treating It as Injury Rehab

The sling shot reduces stress. It doesn’t fix:

• Poor technique

• Structural issues

• Serious injuries

Fix: Use it as one tool among many – and if something feels wrong, get it checked.

3. Ego Loading 20–30% Over Your Raw Capability

Jumping way above your raw max just to post a video:

• Trashes your technique

• Overloads joints and connective tissue

• Puts you at risk of real injury

Fix: Start by matching your raw working weights, then add a small amount of extra load only when reps are clean and controlled.

4. Buying the Wrong Ply or Size

Too loose = almost no assistance.
Too tight = form breaks, technique gets worse.

We’ll fix that in the next section.

How to Choose the Right Fitness Fox Bench Press Sling Shot

Choosing the right sling shot is simple if you use clear criteria.

Step 1 – Pick Your Ply Level

Barbell Bench-Press Band (Single Ply)

Best for:

• Lifters still building their bench base

• Those who want extra volume and shoulder comfort

• High-rep bench days where joint stress is the limiting factor

Feels more “natural,” with just enough help to keep your reps smooth.

Double Ply Benchpress Band for Weightlifting/Powerlifting

Best for:

• Strong intermediates and advanced lifters

• Overload doubles, triples, and heavy top sets

• Lifters focused on powerlifting-style bench and lockout strength
  
  

Provides noticeably more assistance and support.

Step 2 – Choose the Right Size

Use the sizing guidance on the Fitness Fox product pages. In general:

• Measure across your chest at nipple level and follow the chart

• If you’re between sizes and want more support, size slightly down

• If you want a more moderate feel, stay true to the recommended size

Step 3 – Plan Your First 4–8 Weeks

Start conservative:

• Week 1–2: Same weight as your raw working sets, just fewer sling shot sets

• Week 3–4: Add a little weight to sling shot sets if technique is solid

• Week 5–8: Rotate in heavier overload sets or more volume depending on your goal

If you’re unsure, you can start with Single Ply and later add Double Ply as your bench numbers grow.

Bench Press Sling Shot FAQs

1. Does a bench press sling shot really increase your bench?

It doesn’t magically raise your raw bench overnight. What it does is:

• Let you handle more weight with support

• Build lockout strength and confidence

• Increase your pressing volume with less joint stress

Over time, if you combine it with smart programming and raw bench work, your raw numbers can climb.

2. How much more can I typically bench with a sling shot?

Most lifters can press a bit more with a sling shot than they can raw – enough to challenge themselves, not enough to ignore form. Focus less on chasing an inflated “slingshot PR” and more on:

• Clean reps

• Strong bar speed

• Transfer back to your raw bench

3. Is a bench press sling shot good for beginners?

If you just started lifting, your priority is:

• Learning proper bench form

• Building basic strength and stability

In that early phase, you don’t need a sling shot yet. Once you have a stable bench and understand basic technique, the Single Ply Bench-Press Band can be a smart next step.

4. Will a sling shot fix my shoulder pain?

It can reduce discomfort and make some pressing more tolerable, but:

• It won’t fix poor form

• It won’t heal injuries by itself

Use it as a way to keep some benching in your program while you address the root cause, not as a way to dodge rehab.

5. How many times per week should I use it?

Most lifters do well with:

• 1–2 sling shot sessions per week

• The rest of their pressing done raw

You can make one day more overload-focused (Double Ply) and one day more volume-/comfort-focused (Single Ply).

6. Can I use a sling shot for push-ups and dips?

Yes. Many lifters use a sling shot for:

• Assisted push-ups with less shoulder strain

• Dips with extra support at the bottom

It’s a simple way to add or keep bodyweight pressing in your program without beating up your joints.

Final Thoughts: Turn Your Bench from “Stuck” to Progressing

A bench press sling shot is not a toy and not a shortcut. It’s a simple, powerful tool:

• To push heavier weights safely

• To protect your joints while you train hard

• To break through plateaus with smarter programming

If you’re ready to level up:

• Start with the Fitness Fox Barbell Bench-Press Band (Single Ply) if you want extra volume and shoulder-friendly bench days

• Grab the Double Ply Benchpress Band for Weightlifting/Powerlifting if you’re chasing serious strength and heavy overload

• Pair your sling shot with a lever belt, wrist wraps, and smelling salts from Fitness Fox to build a complete bench-day setup

Use it intelligently, track your progress, and your bench press stops being guesswork and starts being a system.