Ben Pakulski: Learn HOW TO Build Your CHEST MUSCLES Completely

All guys want a bigger, stronger chest....Learn from TOP PRO Bodybuilder Ben Pakulski (aka BPak) how to properly develop the entire chest and watch Coach Chris suffer.
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[@Criticalbench]

𝐅𝐑𝐄𝐄 𝐈𝐧𝐬𝐭𝐚𝐧𝐭 𝐃𝐨𝐰𝐧𝐥𝐨𝐚𝐝 - 𝐓𝐡𝐞 𝟕 𝐖𝐨𝐫𝐬𝐭 𝐓𝐞𝐬𝐭𝐨𝐬𝐭𝐞𝐫𝐨𝐧𝐞 𝐊𝐢𝐥𝐥𝐞𝐫𝐬 👉 www.criticalbench.com/bonus-video

[@mbeach736]

I like Ben for the simple reason his approach isn't restricted to juicers. He's teaching fundamental mechanics that you don't need gear to benefit from.

[@FirstnameLastname-pt5ss]

Wrong

[@leggoego]

I like this guy so much better than that Vince Delmote douche

[@1seanv]

+C.R.E.A.M. Pak knows wtf he's talkin about.

[@AskDrBrett]

Good simple explanation on how to adjust the angle of the body and center the thorax over the pelvis to optimize full-fiber pectoralis major activation during the dumb bell bench press (variable angle press).

[@dustinlavigne5354]

Love this guy that's why he's my trainer pay the big bucks is well worth it people

[@Spasarxidaros]

oh the tilt on the chest. happens so often. great tips man. u r great.

[@Super3DFlyer]

Thank you camera man 2:38

[@davidlowery2025]

I've been checking out a lot of videos, yours explain the proper form. That's what I've been missing. Thank you. I'll be looking for more info.

[@StrengthCoachChet]

That top position is 75 degree's, that is more medial delt than pec minor, so of course it's going to be much harder using the same load no matter the order you put the lift. The others all have a huge advantage using sternal pec and lats with the decline being the most advantageous. Why are you using a semi pronated grip at the bottom? Go full neutral and pronate as you go up and get more tricep involvement.

[@StrengthCoachChet]

Aleksi Yi The terms I used are basic terms. There are three parts of the deltoid, frontal, MEDIAL or LATERAL and posterior, has nothing to do with the mid line(two words) of the body. Anything else I can educate you on?

[@StrengthCoachChet]

Aleksi Yi "Medial" is not an anatomical term, it is a term of location as the definition below will show. me·di·al ˈmēdēəl/Submit adjective, technical 1. situated in the middle, in particular. Hope this helps you.

[@BekkersBelly]

So, if you're doing this for like four sets, you're gonna do four sets of 6 reps at 4 different angles? So let's say four sets of 24 reps? Or is 6 reps at one angle 1 set?

[@theoneandonlyjulian]

Great video! Good advice Ben.

[@willemscott5817]

*Great informative video. Thanks for sharing!*

[@willemscott5817]

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[@adamniewazne8323]

I disagree with last range of motion. It was purely delts training, not chest. Even if You arch Your back, You still hit the delts most. Decline is the best in terms of health and living injury free by the way ( no tension on the delts/shoulders like with flat bench)

[@michaelkirwan177]

Very informative tutorial. The sound engineer could have scheduled it better, but I stopped getting the audible portion when the little gal in the gray shirt showed up anyway.

[@magnus8695]

tempo?

[@cjjohnson9238]

My God, Ben is the man. Fully laughed out loud at the crack he made at the bro's slamming the weights too, hilarious and informative... Love when the dude speaks on the subject of fitness

[@shizunesama]

was wondering why they were slamming the weighs too..i would understand if there were a one or slams but damn..numerous times, someone there are hungry for attention lmao!

[@cjjohnson9238]

IFBB pro is in the vicinity? Intensity = 1,000,000,000,000,000

[@efisgpr]

@@cjjohnson9238 One QUADrillion....I see what you did there

[@franciszavier2300]

Dayum! Got distracted by the huge breated lady doing side delts at 2:48....

[@pumpingfe]

dude, shoot a video at a different gym, cant hear you.....loud music, weights dropping all the time, people shouting, and the guy vacuuming was awesome. lol.

[@Criticalbench]

+pumpingfe It's not filming at a different gym, it's that we didn't use a lapel mic like we do in a ton of our other powerhouse vids...sorry about that :) CC

[@efisgpr]

@@Criticalbench It's cool. Thanks for the awesome content.

[@stephanreichelt1960]

that's the real world; should have had a better microphone

[@smontana840]

Coach Chris what do you figure the lady on the bench next to you does for her chest

[@Criticalbench]

+ali montana Anything she wants :) I know, the ladies at Powerhouse Gym in Downtown Tampa are out of this world. You should come by some time!!! CC

[@Criticalbench]

+Criticalbench Or maybe 3 sets of implants x 20 reps

[@tobymiller3289]

+Criticalbench 😂

[@efisgpr]

Eh..kinda big-stomached...and the bewbs look bolted on ..no thanks You'll see a hotter girl every 3 seconds in San Diego

[@davidmorningstar4936]

good to know. I would never of thought that a flat abdomen is the proper way, when so many people arch to lift.

[@devoiddude]

So don't arch your back too much ?

[@CoachFrankRich]

you do not want to arch your back for maximal chest activation and hypertrophy. if you are training for strength or powerlifting than yes, arching will help with force production plus limiting the distance the bar will have to travel

[@gonzojed1]

... speaking of nice chests

[@SocorroJNeff]

Scientific data show that you can improve your muscle building process 2x-3x quicker; just by adjust your nutrition plan. Because time you spend on the workout room is only 3% of all your time.

[@SocorroJNeff]

For additional information, take a look here: help1.info/muscle-building-secrets

[@abuhamza1970]

I'm a big fan of Ben Pukalski, he has a great work ethic and extensive knowledge which he is always willing to share with us lesser mortals. However this video sucks! Sorry Ben, no reflection on your teaching methods but more to do with the background. Here's some (hopefully) constructive feedback Firstly, if your doing an instructional vid, it's probably best to wait until the gym is quiet Secondly, If you have to do the vid during a busy time, check your surroundings - guys vacuuming, hot chicks in the background, Jingling bells (???) and crappy music are a distraction. Thirdly, if it is noisy in the gym, consider using a clip on mic that will pick what you're saying better so we can all benefit from your knowledge and experience. Thanks

[@xTURKxSTARx]

so basically, working out the bench from all angles works it better....?

[@CoachFrankRich]

yes, you want to hit the chest from all angles

[@stephanreichelt1960]

look @ Ronnie in The Unbelievable; incine; decline, flat presses & flyes

[@sacfightfan916]

Ben has a PhD in Broscience! Learned so much from this guy. Keep it up.

[@LambeauLeeeper]

Cant hear too much, tons of background noise.

[@jyo5764]

So does that mean if u wanna build better chest dont arch your back?? Lots of other body builders they preach to arch ur back to optimize ur growth on ur chest im so confused

[@ButcherTV]

arching ur back for bench gives u alot more power so u can lift heavier weight. if u train like a bodybuilder and dont ego lift in the gym, do not super arch ur back. a little arch is ok for back stability and control, but wat ben is saying here is absolutely true. it makes sense logically

[@jamesyoung6139]

^^^^^yeah, don't ego lift, keep your back flat and on the bench when you bench press and totally fuck up your shoulders, strong advice

[@jyo5764]

my shoulders have been hurting with the arch back method but now it doesnt hurt with the flat back method thanks to ben pakulski now i dont have to listen to those ego lifter

[@jamesyoung6139]

Your shoulders a probably hurting because you flare your elbows like a guillotine press, which is just as bad. I haven't commented on this to provide opinions/discussions on the topic. I have commented because quite simply keeping your back flat when you bench press is DANGEROUS. You are of course entitled to do what you like, but you have now idea of the drug protocols/site enhancement Ben is on, and as a result what his body and connective tissue can take. You don't have to have a stupid arch when you bench, but the back flat to the bench is absurd. Take a look at the chest development on lifters like Dan Green who bench with an arch comfortable with them while pressing the most weight possible. I can tell you Dan Green doesn't use site enhancement for on his body, as there is no need, the same cannot be said for Ben as there is a definite possibility that he does so in his chest

[@jyo5764]

i understand where ur coming from but my right shoulder has been dislocated twice and arching back method does not work for me anymore and i noticed that lifting heavy is usually the cause that hurts my shoulder and i see lots of guys in the gym with shitty ass form trying to bench way too heavy for them arching their back way too much and ive tried what the ben said and it works fine for me im just saying u cant just say that oh hes on roid u kno? i understand where ur coming from tho it still takes lots of work effort and dedication to get to where he is not everyone can get to wehre he is

[@alexkulickak78]

So you don't arch your back??? Keep back against the bench???

[@Criticalbench]

Yes, when it comes to bodybuilding. Try not to arch and keep your lower back pressed into the bench. The arch does help with power production and that's why it's used in powerlifting. But that's not what Ben is trying to teach here....CC

[@ufcjunkie7]

is it helpful to have your legs on the air?

[@counterweight320]

+ufcjunkie7 Leave that to your wife.

[@dirint]

You're also not supposed to bring the weight directly above the pecs. Keep them outside should width when you're at flexion to keep the tension on the chest instead of pulling the weight through the joints.

[@CoachFrankRich]

having your legs in the air will cause instability in your upper torso, wouldn't be optimal for maximal chest growth

[@berner]

Guy on right is either a 24 year old who's aging badly, or a 38 year old who's trying to be 24.

[@Criticalbench]

Neither

[@filyuevkonstantin7104]

Scientific data show that you are able to optimise your muscles building process 2x-3x more quickly; by simply change your eating plan. Because time you spend for the gym is only 3% of all your time.

[@harveyartagglacte8837]

How

[@filyuevkonstantin7104]

Harvey Artagglacte Have a look at here for more info: fine4.info/muscle-building-facts

[@DG123z]

That poor guy in the back doing rope bicep curls in front of a little hottie.. Trying to impress isn't going to get him anywhere..lol

[@dopeburgermike]

well hes got a better chance then you do

[@leggoego]

dopeburgermike haha, you edited your comment and it's still fucked up.

[@nickrunaway2]

6:50 "hyper-trophy"

[@stephanreichelt1960]

thumbnail shows shoulder presses, vid. title says back training & it turns out to be a chest workout; WTF??!

[@Criticalbench]

Stephan Reichelt The title is learn how to build your chest muscles completely, your assessment is inaccurate.

[@stephanreichelt1960]

read BPack as back...my bad.....

[@stephanreichelt1960]

I realize that now; IMO the incline press is better suited to the H.S. machine set up like that though...………...

[@churchofgod4016]

Sorry but the lady in grey is too distracting.

[@michaelmendelsohn9857]

How much was the first guy doing? For flat I do 55 pound dumbells and for incline I do 50. I'm only 14.

[@770827]

I got distracted at 2:38 mark, haha~~

[@iddicted]

2:41 what a babe

[@CarrieRBritt]

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[@CarrieRBritt]

You can discover the validated workout & nutrition plan right here, take action now: bit.ly/proven-muscle-building-plan

[@ButcherTV]

shut the fuck up

[@tv2109]

Let's say for the sake of argument Ben does massive roids- even so, you don't get to look like that without training like a beast and knowing what the hell you're doing. I'm going to get the MI40X program- I really honestly don't want to look like Ben as I would outgrow all my clothes, but I do want to be bigger and leaner. And doing endless cardio doesn't seem to do anything but bore me to tears. And every trainer I've ever used just tells me "Abs are made in the kitchen" Gee, how profound.

[@cesar91]

Was i the only one focused on the chick in grey?

[@soofitnsexy]

yup

[@Sizerian]

Nope

[@abbuofkhan5409]

is ben suffering from gyno ?

[@erickhernandez8752]

terrible audio, and terrible video

[@erickhernandez8752]

speak up bro ur small