Why You Should Use the Ballista to Improve Your Bench Press 1RM
→ unlock your bench press potential: how the ballista can boost your 1rm to new heights!
The bench press is an exercise for developing upper body strength. The exercise primarily targets the pectoralis major (chest), triceps brachii (back of the arms), and anterior deltoid (front shoulder). Variations in grip width and bench position can affect the muscles activated and the extent of activation.
However, if you’re serious about maximizing your one-rep max (1RM) on the bench press, adding the Slingshot—a supportive elastic band designed by powerlifting legend Mark Bell—might be just what you need to take your training to the next level. Here, we’ll break down why the Ballista is such a valuable tool and how you can incorporate it into your routine.
How Grip Width and Bench Angle Impact the Bench Press
Different grip widths and bench angles influence which muscles are activated during the bench press. A wide grip places more load on the chest, particularly the lower sternocostal region, while a narrow grip shifts emphasis to the triceps. Similarly, an inclined bench targets the upper chest (clavicular head) and reduces the demand on the triceps (Saeterbakken et al., 2017). However, some studies suggest that these adjustments may not have as strong an impact on muscle activation as often assumed. Van den Tillaar and Saeterbakken (2014) found that different grip widths affect chest activation less than expected, while Lehman (2005) showed that an inclined angle does not isolate the upper chest as effectively as commonly believed. Schoenfeld et al. (2016) further noted that factors like training intensity and fatigue may influence muscle activation more than grip or angle alone.
These insights emphasize the importance of individual factors in training optimization and offer guidance for refining bench press technique to target specific muscle groups more effectively.
An effective variation that can support these efforts is the Ballista bench press.
The Ballista’s Role in Boosting Bench Press Performance
The Ballista is gaining popularity as a tool for lifters who want to enhance their bench press. According to Dugdale et al. (2019), using the Ballista during bench press training can boost your 1RM by an average of 21 kg. By providing assistance at the bottom of the lift, where many lifters struggle, it allows you to push past the “sticking points” and focus on speed and control. Because the Ballista helps maintain bar velocity, it’s a powerful tool for lifters aiming to handle heavier weights while keeping good form.
Increased Reps and Improved Volume
Another advantage of the Ballista is that it allows lifters of all experience levels to perform more repetitions. Research by Pedrosa et al. (2020) found that using the Ballista increased the maximum number of reps for both beginner and advanced lifters, with beginners seeing a 120% increase in reps and advanced lifters achieving a 65% improvement.
The Ballista also helps to support the lower part of the movement, where many lifters need to exert the most effort, allowing faster reps. This tool also enables lifters to complete their sets faster, making it an effective option for increasing training volume without excessive muscle fatigue.
Reduced Neuromuscular Demand
One of the key benefits of the Ballista is its ability to lower neuromuscular demand. Wojdała et al. (2020) discovered that using the Ballista reduces the activation of key muscles like the pectoralis major, anterior deltoid, and triceps, especially when lifting heavy loads. Neuromuscular control is the ability to perform precise movements through the efficient interaction of the nervous system and muscles. The Ballista reduces the load on stabilizing muscles, allowing you to focus on technique, stability and control. This feature is useful during intense training where you’re pushing for new personal bests or rehabilitation.
Limitations and Considerations for Long-Term Strength Gains
Although the Ballista enhances performance in the short term, it may not necessarily lead to superior results compared to traditional training over time. A study by Gavanda et al. (2021) found that, over an eight-week period, there was no significant difference in strength gains or muscle hypertrophy between lifters using the Ballista and those using conventional bench press methods. This suggests that while the Ballista is excellent for short-term strength boosts, it’s best used as a supplement to traditional training, not as a permanent replacement.
Conclusion: The Ballista as a Powerful Training Tool
Incorporating the Ballista into your bench press training can help improve your 1RM, increase reps, and reduce fatigue, all while offering a stimulus for muscle and strength gains. Whether you’re aiming to break through a plateau or maintain strength during lighter training phases, the Ballista is a versatile tool worth trying.
If you’re ready to push your bench press to the next level, consider adding the Ballista to your training routine and experience the difference it can make!
written by: Lisa Schaake