Ben Pakulski Teaches Chest Training for Bodybuilding - Part 1

[@jiminyrussels1294]

Surprised this guy isn't more well known, he's a goddamn rocket scientist of bodybuilding.

[@santosbrandoful]

Jiminy Russels But I wish I can see this in top view too, cause I can't see if the bar is below her chest whenever he lowers it down

[@ciscolicious87_32]

Lmaooo word

[@MrYoyocap]

@Ze TheGame Not on your chest, ever. As close but not on your chest as you can, maybe. But I have a feeling the reason he stops where he stops is 1. the guy who's lifting's mobility, 2. stopping at a 90 degree angel will decrease the chance of injury compared to going lower.

[@patjoslin4087]

Learned EVERYTHING he knows from Dr. Jacob Wilson and Dr. Wilson’s equipment and staff.

[@jasonjames1849]

This video is aimed at bodybuilders looking for maximum hypertrophy which goes beyond the amount of weight you can lift. It is all about the amount of tension you can generate in the target muscle. Using a powerlifting style I can bench about 110kg for 4-5 reps. Using Bens method I can bench only 80kg, but most important the tension on my chest is far greater using Ben's method. You need to train for your goals, if you want maximum strength you should disregard a lot of the points in this video and watch a powerlifting instructional.

[@rooniejames]

Yeah, I get your point. But look at powerlifters, they all have huge chests, they are doing something right.

[@VoiceOfThe]

Yup. It's called performing the bench press correctly with proper form. 95% don't do this. They're more preoccupied with how much weight and how many reps they can do 🙄

[@VoiceOfThe]

Ze TheGame 🙄

[@waqidj]

jason james working like this would create a nice base, then build for power after ? Or jsut power all out. I’d think this type of work would help you build a strong foundation.

[@Trenacetate43]

@@rooniejames So? Do bodybuilders don't have bigger chest? Lol

[@andybarrett4407]

@4:25 We're not lifting weights, we're contracting muscle. Awesome.

[@emZee1994]

John Meadows and Ben Pak. Two bodybuilding wizards

[@sonder009]

Once I started contracting my pec's and making sure to move my upper arm across my chest I noticed a huge difference in my strength and my overall form of my chest. The best thing to do for yourself when doing chest is getting that contraction down instead of how much weight you can push. I can vouch and say I'm living proof of this.

[@counterweight320]

you mean bench press or chest exercises in general

[@OoxSTREETxxKiNGxoO]

Just really goes to show that people saying "he is weak" does not have a clue how to put all the tension on the chest when doing bench, it's called INTENTION.

[@luongk88]

You just look at the way he's built and know for a fact he'd put up 3+ plates no problem if he was benching like these goofs do.

[@jonathanhampton5451]

Ikr. Contqcting muscle and training for hypertrophy cuts your weight by over 50% if your doing it correctly. Ime anyway. Have to get sloppy doing 20 pound laterals, when I thought I was doing 50's ok 10 years ago and I'm 20 pounds more muscular now.

[@jonathanhampton5451]

@@luongk88 i agree with your comment but I'd think this guy would do 4 plates with relative ease just bench pressing.

[@bryantotten7315]

This guy is using smart with bodybuilding.Respect

[@batman291]

Benjamin Pakulski Taking this game to a whole new level - thanks!

[@CellyouLolz]

wow so many good tipps. i feel like i have trained wrong the last 3 years :O

[@navendushekhar9811]

I never saw a bench press video with that much detailing. He actually shows how professional do training. Which is missing in other bodybuilding videos. Great work and thank you for helping.

[@splinx18]

Wow!! Followed this technique/advice on my last chest day and using only half the weight I normally use...sooo sore, and pump stayed for hours. As a seasoned lifter I don't often get too sore anymore, but 3 days later and I'm still sore! This takes chest training to a whole new level!! Thanks BPak!!

[@irs2k3]

The info that Ben is providing = Gold and it is for free! Thanks man, you arereally my role model when it comes to improving physique. Respect!

[@timothyvoight6886]

Hand grip is crucial, WRAP the thumb around the bar, keep your wrist straight, and squeeze the bar as hard as you can. It'll help with muscle activation in the chest and surrounding muscles.

[@GhostTrucking545]

pure genius i had no idea about any of this

[@jasonmcbride3599]

I'm loving the poorly executed hammer curls in the background on 4.44

[@HarderSoundsChannel]

Would LOVE to train with Pak! He is so corrective and motivating during sets it's insane!

[@Ergilmus]

I got DOMS just by watching that.

[@ladies_man217.]

Wish I had a gym partner like Ben.🙌 Let’s just go to the gym and train. Keep the chit chat for outside the gym.

[@bigdawgtrc]

Thanks for uploading frequently again.

[@MLBC17]

Thanks Ben, just wanted to show my appreciation for your hard work busting out vids for us every day. You and your staff.

[@emZee1994]

"we're not lifting weights, we're contracting muscles" That's a fantastic gem of information. Once you hit the advanced stage in your training (key word being advanced) you really wanna think about contracting your muscles against resistance as opposed to moving weight. Usually this means finding the most inefficient way to move the weight which forces the muscle to work the hardest I'm talking of course if your goal is to build muscle/bodybuilding

[@AOTPONTOP]

It's not about how much you can lift. People really need to get out of that mentality. If someone asks me how much can I bench or squat etc.. I simply cut the conversation short. You want to start talking reps and volume, you have my attention.

[@thatsG100]

only ppl who are weak say this lmao. #youmad?

[@FrankSpanknSlap]

thatsG100 lol i kind of agree. no reason a bodybuilder shouldnt be strong and big. markus ruhl is a good example. kevin levrone and johnny jackson as well. many big guys that are strong as hell

[@AOTPONTOP]

Jared Kitzrow There is a balance between strength training and optimal hypertrophy. I would much rather look like I can bench 315 than actually be able to. Being at the gym and knocking out 1-3 reps is great for strength training but useless when it comes to muscle size development. With that said, there obviously has to be a balance because in order to optimize hypertrophy you need to gain strength as well to keep overloading yourself or else you start breaking into muscle fatigue and not development. At the end of the day it's what your own personal goals are. I care about physique and looking good. I couldn't care less that the guy next to me has 3 plates and I have 1-1/4. Means nothing.

[@AOTPONTOP]

thatsG100 Call Rich Piana weak but homie is big as fuck. He knocks out 20-40 rep sets not this 1-3 crap. It does have its place. But I'm there to improve my physique not lift a car.

[@AOTPONTOP]

I'm only 140 so pressing 185 for reps is nothing to be ashamed of sorry.

[@gregdoucette]

Clearly its not about how much weight is on the bar this is totally different training and he is flexing between sets and is not recovering completely between sets. I'm sure if he rested and did a normal bench press he would be pressing 315 for reps.

[@MrYoyocap]

@Ze TheGame Have you ever done 315 for reps? Because that's my personal best for 5x5, and I can tell you that 225 can without a fucking doubt feel like a bitch after or during a good bench workout. You think I would play with 225 after getting those 5x5's done? If I did that I sure as hell need to add some more weight to those initial sets. And another thing, ever tried following Ben's advice? Because it's a lot fucking harder than you would think. The difference when I lift "normally" vs following Ben's method is like two different people when it comes to weight. And my arms blew up after changing it up to follow Ben. Even did MI40 some years back and I still have nightmares about how hard it was.

[@sugarlife485]

BEST VIDEO I HAVE EVER SEEN ON THE BENCH PRESS,,,I HAVE SEEN HUNDREDS

[@jtfoc23]

Absolutely great tips!! I struggle with working my chest because I am trying to fix winging scapulae so its a struggle keeping my shoulder blades in while pushing, I will give this a shot. I watched the leg training video and I have never felt the contraction in my legs so much until I focused on pushing the floor down rather than the weight up. Thanks Ben for the videos!

[@samismx]

what a natural teacher!

[@petrub27]

the secret at 04:34

[@santosbrandoful]

Petru B. Might as well do it with a dumbell

[@peteos3732]

Ben your videos are awesome. Very helpful techniques. I do more powerlifting but when I throw bodybuilding workouts in, its always from your program.

[@kendalltennyson8945]

when you do a press like Ben says to do it its real tuff to do it with a lot of weight at first but as you learn how to contract the chest , back and abs the stronger you get, f n smart guy, Ben you the man .

[@alexkulickak78]

Everyone teaches to have an arch in your spine. I totally get what your saying about the angles. I will try to pin my spine against the bench.

[@JamesHussain82]

😂

[@ABRVHAM]

thanks Ben this is by far the most informative video on the subject.

[@thevikingbeard89]

The real nice thing about Ben and this guy training is it's the same thing most hs football coaches teach but in a safer form. Elbows out, higher on the chest but he's using much safer weight and focusing on form. HS coaches teach similar position but want to load more and more weight- destroying shoulders.

[@talljib]

I'm a regular dude passing through and that workout looked hella hard. Kudos to you gym monsters. Wow

[@dimetime0]

I feel like its christmas with all these videos your putting up ben, your vids and podcast have tought me pretty much how to lift after doing it wrong for years, thanks for sharing your knowledge, I hope youll be at the arnold in Melbourne next year!!

[@freemind8933]

I´m here again ; Thank you Ben ,your Videos are a big mind adjustment that helps to find that form and muscle Feeling during the sets and work out . Thank you so much !

[@kku3449]

Ben could you do a video on posing I think a lot of people over look how important it is and critical to hit poses correctly

[@TheStupiddog97]

I'm 48 sec in, allready there i'm pissed. "Keep my hole spine on the pad" Yeah dude good idea if you wonna prevent the natural arc and therefore lead to shoulder injury

[@TheStupiddog97]

I have a brain I don't promote bad advice?

[@subarupowaaa5102]

Jakson1936 lifting with proper form is ego lifting? lol

[@vasquezg44]

Great info Ben....keep the videos coming brotha!

[@lucylilly7994]

Bpak can you make a video on shoulders arms? can you tell us what to do when we have an oversized chest compared to other muscles and how to fix this?

[@Holtii14]

chances are you always train chest first and progress on it a lot and neglect other muscle groups such as shoulders.

[@themondoshow]

That’s a good problem to have

[@lancetimu8177]

John looks like he doesn't even want to be there!!

[@nicmiller248]

Lance Timu well yeah if you were getting murdered on every set you wouldn't look too happy either 😂

[@jackhughman9450]

This guy is proof that genwtive play a role in the highest level of bodybuilding, it's hard to imagine a guy with more knowledge and from what I've seen from him more drive focus and commitment the guy truly had the best physique possible for him and it was not enough to be the best. One of the great bb for sure

[@KhalidGreen]

Very inspirational and educational going to do chest and implement in about 20 mins. thanks for the beneficial training info. Alhamdulillah

[@fatihyesilyurt7629]

God bless you Ben great information as always

[@stormcnicholas]

Ben, please will you make a video on occlusion or BFR training. Thanks for all the training knowledge and tips man! You legend

[@willemscott5817]

*Great informative video. Thanks for sharing!*

[@thehypertrophyscientist4348]

Good way for pec tear and shoulder injury

[@kevinvanfossen9537]

Mr. PAKULSKI, FIRST, I'VE SEEN YOUR VIDS SEVERAL TIMES AND I IMPLEMENTED A LOT. AWSOME THANKS SO MUCH FOR SHARING SECOND THINK IS REGARDING YOUR BICEP WORKOUT, DO YOU HAVE A VID WHERE I COULD SEE AS OF HOW TO DO IT WITH THE CABLE. AGAIN THANKS FOR ALL THE TIPS AND YOUR TIME PROVIDING THEM HERE.

[@janneplanman6433]

That makes sence🤔 I have been on the right track! Very good video🤘💪

[@paulwilson342]

I learned a lot following you thanks bro

[@erdogan330]

great work out tips thank you so much.

[@Spychu1993]

Ben, could you upload a raw video, of YOU training? I mean a usual workout, a hardcore workout.

[@aestheticswilliams6858]

Some of the best sounding tips i ever heard! thanks bruh (:

[@freemind8933]

Thank you so much for all of your Training vids. with your tips I found the propper way in my understanding to bench the right way . Elbows cross the Body and shoulders back .thats´s it ! Thank U Sir, cause you are one ! Grüsse dich aus Deutschland .

[@bigreg47]

Thanks brother, you mentioned great advice for a chest work out ,at least for me Any ways. I'm starting to get back into a healthy workouts program. Currently im not in a gym, but i do have a free motion machine, 35/ 45 dumbbells, a professional bench press a few 35bls plates so any suggestions.

[@Elendil963]

For those saying, why is he so big and can only lift 200? Try what Ben is showing you. Once you really concentrate on the contraction, and not just moving weight, a lot of your triceps and front shoulders don't get engaged as much, as your pectoral muscles really take over. I can bench 2 plates easy, but if I really concentrate on the contraction, I rarely have to go higher than 165 pounds. As for the elbows, maybe his physiology allows him a bit of flaring.

[@devildog1989]

Ben, you said that you want your entire spine in contact with the pad, yet everything I've learned about benching says to roll your shoulders down and back to compress the shoulder for the most support, have a slight/natural arch in your back and to keep your elbows tight to the body only flaring at the top of the motion in a natural press. John has his elbows flared the entire time, doesn't touch the sternum and we can assume he had his entire spine on the pad. So what is the difference between benching for bodybuilding and benching for strength? Are there any major benefits to either way?

[@redzuanromli1558]

wow,i learnt a lot from this, thanks ben!

[@dorotejtaseski]

How Much Should I Rest Between Sets BEN?

[@MiguelReyes-sg5gd]

Awesome. Thank u

[@azaadkohli5874]

Thanks for the video. After doing this sets, if it enough for a chest session or do you do most chest workouts?

[@stevenbaker8903]

Where are all the new vids at big ben?

[@ChunWong]

Awesome stuff

[@muhhas601]

Great vid ben Would love more vids on training delts

[@IronTrappers]

Good tips thanks

[@VikingFitness00]

he says to try keep the whole spine in contact with the bench when bench pressing. So does that mean we don't arch the upper back and keep everything flat? or just keep the lower back flat and arch the upper back?

[@sugarlife485]

you keep everything flat on the bench

[@benjelassi5278]

No you retract and depress your scapula and tighten your abs. If you only retract without tightening your abs it wont be optimal when it comes to the amount of tension you will feel in your pecs if youre doing it right.

[@faisalhameed8056]

u r great sir, n tks for information

[@MeLoNHeAd00]

This form also prevents injury.

[@Bodycomp101]

I was told to slightly arc my back when doing bench press. Is it better to have a flat spine?

[@eSKAone-]

Smart guy Ben!

[@sam8922]

why does everyone else say you have to retract your scapula and arch a little so your scapula and traps are in contact with the bench whereas ben says in this video spine should be in contact all along the bench?

[@kookieless]

You are supposed to pull your scapula back so your glutes and traps are the only thing on the bench. Also bar should touch your chest when benching.

[@isaacfleming1684]

To clarify, the scapula should be retracted at the bottom & protracted at the top, right?

[@przemeks3602]

Can anyone explain why he is lying flat on the bench? Virtually everyone (even bodybuilders, not only powerlifters) teaches that it should be a smaller or larger arch, the chest upright and the shoulders as low as possible (retraction and depression).

[@bugg19boo]

Do you believe you can achieve optimal resistance by lock his elbows? I like the concept but I never allow the tension to change by flexing.

[@voodoo7vin]

I'm curious I'm about to turn 40 I am a ectomorph at 175lbs and I'm still trying to add more muscle mass to my chest. I've watched most of your videos. I do know I am delta and lat dominate. Any suggestions. Thank you for your videos and any advice in advance

[@phillydoughboy]

So you don't want to arch your lower back when benching?

[@38Michael38]

Had a question why is he shooting for about 6 reps? Doesn't that only help with strength? I thought higher reps was more of hypertrophy

[@narayanchetry7722]

Nice

[@moisesr742]

Your elbows can flare out when you're not powerlifting,. Since weight is not the issue your shoulders will be safe.

[@jrudresh1]

Damn good ... damn good!

[@mike-883]

It's Mr.Clean!!!!

[@tejinderpalsingh4012]

I want a ask that during bench press elbow should be close To sides ?

[@MrNobody_1618]

Tejinderpal singh nope if you do that you will cause a stress on your shoulder and cause injury on your shoulders i try this and it realy painfull for your shoulders

[@johanolsson2207]

Not really, you don't want to flare the elbows way out as this can put unnecessary stress on the shoulder joint. But you don't have to have them tucked into your sides either. Then you are performing close-grip bench press that have other uses. I usually have them at a 45 degree angle, also try to make sure you have your hands aligned with your forearms, not doing so can cause wrist issues when you lift heavy.

[@TM-dm8zx]

I respect and partially understand this method of training. Why 6 reps on the bench press?

[@gregoriomiller8241]

Because he was weak

[@TristianoLonaldo]

anyone notice one pec is bigger than the other? like really noticeable?

[@Bane1Mirin]

And no reps were done on this day!

[@spicynoodles11]

What

[@evan191919]

??

[@chrisbellville6957]

It's called spoto pressing as if there is a board so like stop two inches from touching helps keep tension they aren't going for a white light here

[@xForgeHouse]

i want this guy to be my fucking trainer!

[@Garr3tt76]

+xForgeHouse move to florida then!!

[@FroztDrake]

+xForgeHouse lol me too. But he would literally kill me. I already push myself harder than 99% of the gymrats but still. Bpak would take my to another level.. and im afraid to go there.

[@fzbimson]

awesome knowledge! will definitely apply. does anyone here agree the other guy kinda looks like flex lewis? lol!

[@reddave8628]

Hes gonna scary the judges if he pulls them faces on stage 😂😂

[@branco6942]

Same training method as Vic Costa ;-)

[@themegamnx64]

btw nice teaching BEN

[@mrmorpheus9707]

what about..guilotine. press??

[@salmonlcsgomore6275]

So is he saying not to arch your back ?

[@prisoneroftech2237]

'Not lifting weights, we are contracting the muscles'. Understand that concept before saying he is weak. The amount you can lift is irrelevant to focusing on contracting/building that specific muscle. This is not a strength or powerlifting contest.

[@marcosmedina4011]

John Aiello 💪

[@khalidkhan6019]

Sir koi fitness product

[@Biz613]

For those of you commenting “weak” have literally missed the point of the entire video 😂 weight is a tool to contract the muscles against. That’s it.

[@liornaor1204]

So should you never arch your back when your bench pressing? I know arching the back is more powerlifters.

[@IamTheRealStelios777]

why people like him (and me) has his 1 chest bigger? i can see that.. but what makes him do it? while we do it right its like wtf... i have more power to right chest and my left chest is bigger..

[@JacobKuba]

everybody has imbalance it's due to our habits we develop , for example using your right arm for reaching will cause the right shoulder to be bigger , my right arm is bigger than my left , my left chest is bigger than the right , my right shoulder is bigger the left, and my left trap is bigger than the right.

[@leon2368]

ben how do i keep my back tight and all tension on the chest?

[@sethfuller]

This actually isn't good advice. Holding the bar high on the chest like that works the delts more than the chest. It's better to wide grip the bar or dumbbells below the chest with a very arched back, shoulders down, and push at a slight backwards angle. Feel the chest doing the work. This works best with dumbbells. And if you can't feel the chest working then it's not working.

[@mahmoudbitar6571]

I wish I can train with You ben .....