Build a Huge Chest | IFBB Pro Bodybuilder Ben Pakulski Shows How to Stress Pecs for Maximum Growth

IFBB Pro Bodybuilder Ben Pakulski visits Mark Bell at Super Training Gym in West Sacramento, CA. During his time there, Ben shows Mark how to manipulate the Dumbbell Press and Dumbbell Fly for maximum chest growth.
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[@KianF]

Ben is so calculated and educated about training, he gets more benefit out of 60lbs dumbbells than most bodybuilders get from double that weight.

[@bigdaddytrips6197]

He's a moron. His dumbbell advice is terrible.

[@johntrains1317]

Yup 👍

[@majungasaurusaaaa]

@@bigdaddytrips6197 45 degree tuck is much safer. And many people would actually feel too much front delts guillotine pressing. And you get a much deeper stretch rotating the dumbells with a tuck.

[@willthomas7666]

I’m not a huge fan of bens, but doubting his info is pretty funny, the guy knows his sht, and not only competed at the highest level in n bbing, but like I said he knows his stuff lol

[@willthomas7666]

Once u learn how to keep calm in situations like that it becomes easy doing it in others

[@TayLybb]

Love how receptive to coaching Mark is.

[@clap5]

I like bodybuilding for accessory stuff. Lighter weights, working on specific muscles, and getting a nice pump. It's good stuff.

[@user-cm9ef4fw7m]

🙄

[@KAS470]

Ben is so chill and seems like such a calm person it trips me out I wish I could be as centered and grounded as he seems. He's just down to earth and it's interesting to hear him speak and watch him move and how his posture is. Lmao

[@JeffO-]

They always say, "He seemed like such a normal, quiet person."

[@willthomas7666]

If you aren’t relaxed or chill, you can def work on/ practice it, and you’ll be able to get in that state, believe it or not your most productive, aware, and generally at your best/ able to do your best when u are calm, it’s like fighting for ex, it’s way more beneficial to be calm in a fight vs your adrenaline pumping

[@dunleavy0994]

The information from Ben is great. I always tweak my training from what I learn from him.

[@phenombebe]

Ben maybe one of the most underrated trainers there is his techniques do work if you follow the technique

[@eduardovaldes4074]

90% of his work and success is because most of his bodybuilding career was focused on actual sports science, biomechanics and cell chemistry. His workouts, his diet, his "juice", and even his rest was totally science-based. This man and Jim stoppani are those that took muscular development out of the broscience world

[@eduardovaldes4074]

@@AlanCarson726 yeah, stoppani maybe focus a lot of his merchandising to his supps, but his workout routines are effective as fuck

[@PaulyV93]

I’ve followed B Pak tips and advice for years! I’ve learned how to optimally contract muscle and help reduce inflammation from lifts

[@qweqwe1324]

8:40 "It feels completely different" exactly, you're doing it properly, when I started Ben's MI40 program, the 1 second Up and 4 seconds negative stimulated the most hypertrophy (Muscle growth) with less then half the weight I used to use. Ben is the best.

[@danbradleydesign]

Glad I found this, been struggling with chest press lately. Ben is a genius

[@CammyLow999]

Ben Pakulski is actually one punch man

[@stuna101a]

Dumbbell flys and decline bench press along with dips will get you the chest you want. That simple, figuring out weight and reps is the trickiest part.

[@RyDeezy]

That flat bench technique is amazing. I'm not huge and 35 lbs feels like torture at the last few reps. Amazing if you keep control and focus on your hand/wrist position with "light hands"

[@easyeasely]

9:15 when you make eye contact with someone you know at the store.

[@garbanzobeans7984]

Lmao

[@ohno837]

Ahahaha

[@celestialyidum]

Holy shit! I just tried this and my chest is pumped like nothing else. No wonder my outer chest is so much more developed than my inner chest. I've been keeping elbows in, pinching the outside of my pec against my armpit instead of straightening the muscle fibers out. This really works

[@TheOdiesel]

Ben P!!!!! He's a freakin genius!!!

[@erikec67]

This was a reminder, are you at the gym to lift the biggest weights you can, or are you there to build the muscles the most effiecient way? Not that one is right or wrong, but figure out what's most important for you.

[@ramsaybolton7464]

That’s so true brother. I was 270 6’1 and very muscular but only lifted light to moderate weight. It was all about the pump man. I was on test too lol and many others.

[@Sb631flex]

Respect respect respect the understanding of biomechanics, physiology, intensity and failure Justin. Very good. Yes concentric failure, eccentric failure, intensifiers. These are all end roads into the depths and effects of recoverability. Great job understanding and explaining that part too. Also on the form and cadence. Excellent. You are a pro’s pro my man. People - watch and learn here. Training like this will keep you functional into your later years of life injury free. Know your limits especially in a deficit. Remind me of Ben Pakulski.

[@Kaven_Benoit]

@Pak-man aka Ben Pakulski; I only stumbled on your video two weeks ago. I'm really amazed at how simple the explanation about the pec major insertion was so that its contraction be optimal. Because of past shoulder issues, I primarily use heavy dumbbells, so I was skeptical at first since everybody would say: to save your shoulders bring your elbows lower. But in fact, for as long as one uses a slight decline (plate under bench) and arches one's back properly, you can set your elbows close to being in line with one's shoulders without consequences on the condition that one does NOT break form. Turning your hands 45° towards the exterior helps as well. Great reminder where knowing anatomy can lead to improvements...

[@OffDuty]

This is probably a great exercise. The key is not going too heavy, maintaining proper form, and drop your ego.

[@blackphoenix8932]

Agreed, best not to force the issue with the ROM at the bottom too. People with shoulder issues would do well to do these lying on the floor.

[@oldironking6375]

BlackPhoenix 72 yeah good point

[@williamchen1040]

Did you get that from Jeff Cavalier?

[@blackphoenix8932]

william chen Who?

[@AbesamisM]

william chen I love Jeff ha

[@sreeragraghunathan5573]

Ben doesn't move his elbow below parallel but all other guys are going way beyond. That's the secret to protect shoulders I guess.

[@Franky-zc3xx]

Couldn't agree more. Lower than parallel using this form is gonna cause problems.

[@cowboyz2k3]

@@Franky-zc3xx Definitely

[@johntrains1317]

Ben is amazing.

[@DeusExMachina50]

Ben really does a great job covering the art and science of bodybuilding.

[@RKO1988]

I actually like the MI40 workout program and philosophy if you haven't looked into it's a great system for working out

[@awreckingball]

So much for the Slingshot!

[@RorroFort]

nice video, bodybuilding style is so different to powerlifting at times! Very chill guy I like his attitude !

[@jeffersong9923]

Tons of value - thank you!!

[@jeffwilliams8464]

Ben is a smart dude. I really like his view on kinesiology

[@jazzzman999]

Wow, this channel is awesome! So many knowledgeable people on here with kinesiology degrees commenting on not to press like this. God bless the internet!

[@Romanuno]

Ben is an encyclopedia!!!

[@lohangoulart9275]

Dude is so blunt, would love to train with him. Could learn so much so quickly

[@justicewarrior9187]

WHAT??? FUCKING BEN PAKULSKI??? THIS IS GONNA BE EPIC!!!!

[@tomdrake3787]

Ben has a great personality lol

[@codywhitaker8830]

This is actually a smart way to press for maximum shoulder impengment......

[@mrla6240]

haha! best comment

[@eliteviktor3]

Not when u align the elbows like that

[@joelm2692]

I was thinking same thing No bueno

[@apracity7672]

The thing with tucked in db press is that its much better on the shoulders

[@kovacsistvan1554]

"Building a Huge Chest" -ASMR

[@chantalsanford7740]

I mean styles vary, but, a man who is a successful bodybuilder and cultivated his carrier around competing and learning the science/ mechanics behind it .... most likely knows a thing two about a thing or two. Just a humble opinion 🙏.

[@ajsal1902]

Always learning on this channel! Thank you!!!

[@maximad818]

thats what i teach my clients .. keep the weights close to shoulders twisted alil bit .. keep ur chest stressed up and down feel the muscle from out side into inside .. this video was really great and clear .. thanks ben .. you amazing 💪👌

[@CriticalThinking88]

Love B Pak, his approach and MI40 has made a big difference for me.

[@_ErIc1976]

This Ben guy is really smart I’ve learned a lot from his videos

[@Jeffrey957]

I watched this whole video and took from it so great full for the internet and free advice from a pro.

[@mizeryhed]

Mark: insert “powerlifting reasoning and Logical statement” Ben: Error this does not compute! Error this does not compute! 😂😂

[@ramsaybolton7464]

Jessie Mizeryhed Dayz hahahaha

[@ryanhillerson2002]

Really good video, thanks

[@_ErIc1976]

I just learned something about insertion of the peck. I’ve been doing it wrong thank you Ben for these videos I watch your videos all the time

[@vinny6_9]

Did heavy DB sets last night with elbows tucked in. Chesticles are sore today. What gives?

[@danielkirkland3366]

First tip - higher elbows on pressing = good bye shoulder joints

[@andreasgiulio4922]

Superb. PakMan is among the most intelligent of weightlifters. Also commendable is the modeling of effective use of moderate weight.

[@Bunghole35]

BPak is one of the most intelligent Bodybuilders!!! All of the haters on this channel aren't understanding his training techniques!!! It's not about ego lifting or progressive overload. It's about TUT and controlling the weight and connecting the muscle with the mind!!! Squeezing out every rep not just pushing the weight and going through the motions!!!

[@robertelee4135]

How can you save your shoulders when pressing with your elbows directly to the side of your body?

[@ryanjohnston4249]

This is very interesting because Pakulski's hand placement is like Vince Gironda's for bench press. Very wide, lower weight and much more concerned about the right kind of stress on the pectoral muscles.

[@jakegrace108]

Stoked to see BPAK and get this tutorial thx guys!

[@thouveninvijayan3073]

nice bodybuilding approach ! It's nice to see Ben, here

[@bowling4clarity817]

This video should be called Hunting For A Pec Tear .

[@user-cm9ef4fw7m]

🤦🏻‍♂️

[@David-DB1993]

Gives me the feeling of a press with a minor touch of fly stretch.

[@ItsTheMunz]

“Pressing like that will fuck up your shoulders.” Yeah if you’re thinking about strength instead of recruiting your pecs. If you’re going for a 1 rep max and your concern is your shoulders you should do a shoulder width close grip bench press. That will minimize internal rotation. Ben is discussing how to recruit a muscle function.

[@aaronguerrero8559]

The problem I have is when I try to do chest with my elbows perpendicular to my chest in the chest presses is I feel more strain on shoulder.

[@danstafford5977]

The barbell bench press the bar travels in a vertical line... the dumbbell bench press the dumbbells can travel in an arc!

[@jediknight1209]

Not sure why some videos there's no taking the dumbell up so your arms are squeezing your chest to activate insertion points etc

[@Iallisios]

Great advice. Thank you for sharing guys.

[@CaptainAbmerica]

That land before time music halfway through the video threw me off haha. Took me way way back.

[@KUfraskins]

Ben is like the complete opposite if Ronnie Coleman lol

[@HarishVaithy]

Had a feeling Ben was Canadian for some reason

[@ramsaybolton7464]

Harish V yea he’s king of an asshole

[@velse9869]

LMFAO @9:16, that's the look your Dad gives you when you won't stfu in front of guests

[@jasonperry51281]

I thought you are supposed to keep elbows tucked in to prevent shoulder injury ..???

[@danstafford5977]

A barbell bench press the arms becomes the stabilizers.... the dumbbell bench press the pecs become the stabilizers!

[@danstafford5977]

A flat bench press is a mid-range exercise... there's no stretch at the bottom or contraction at the top... it's a pumping action.... hence the term pumping iron!

[@alvinbrooks80]

This was very cool and insightful info

[@MrMaxenen11]

This was really interesting. Well done!

[@Mongoosemcqueen]

MARK HAVE YOU WEIGHED ALL YOUR DUMBBELLS YET????

[@dennielittle3297]

Uuhhh...Mark this video is going to take somebody's gains away with an injury (place disclaimer here) I just did a speed bench workout with not a lot of pain....until I saw this! Love and respect Mark

[@alexreal2499]

Great video.. Apparently from the comments people forget Bodybuilding vs Powerlifting. Bodybuilding is using full range of motion of the muscle for maximum hypertrophy. Powerlifting is maximum efficiency in minimalist range of motion to execute a maximum lift. So in both lifting syles, perfect form is required or injury will result with time when under max weights. So practice your technique first.

[@ryandunlop8305]

Wow what great insight in this video. I will always think of muscles now, working in one direction ..aka straight line to maximize hypertrophy.

[@tshn1971]

Great video, learned a lot from it !

[@robyjason]

Great collab big fan of both of you. Would be amazing to see one of these for quads/back squats

[@browncmp]

But, I dislocated my shoulder, I cant have my elbows out for bench. Am I screwed?

[@beamzy7586]

For everyone concerned with injury, use light weight and focus on the stretch. This wide press is similar to a slow-eccentric fly. Keep the sucker under control rather than banging them off as quickly as you can.

[@sudhirjoshi8888]

Thanx Mark..!!!!

[@nathanl5091]

I did it this way for ever Shoulder hurts. Started benching elbows in thanks to videos. Never have shoulder pain anymore. SOOO no thx

[@mrla6240]

same here!

[@spodergibbs5088]

That doesn’t mean it’s wrong. I could almost immediately conclude you were lifting too heavy and failed to understand the point of this video.

[@joelxala6620]

That or flexing shoulder forward creating tension at shoulder. Ben advocates bodybuilding, which is kinda the apposite of strength and power lifting. Look at his position on bench and spine placement.

[@conbjjicon]

Also could be posture related or an underlying bicep issue....

[@carsonturcotte9657]

Chest fly is one of the best pec developers. Looks like a less dangerous chest fly. Take the same approach with lower weights imo

[@Mattydunde]

Bpak! Son listen and learn this guy is intelligent and has learned how every muscle works. I wish I could meet him.

[@douglasachaiba7885]

That wide dumbbell press is going to screw up your shoulder. You can still get chest activation with tucked elbows. Once it's not too close to the lats. If you follow his advice you need to use light weights.

[@ericf1721]

Recently I've been dropping my elbows to to keep the pressure off of my shoulders and save my shoulder joints it's been working for me do you guys really think you should keep the elbows flared out

[@aleslip666]

Mark Bell at 16:20 funny as always!!!! lov u guys!! ahahahah

[@aristolochene]

simple answer to this is just do fucking flyes in different variations with low loads and high volume ... aka chase that pump

[@patricktrossbach668]

I wish you would have introduced Ben and made light of who he is and the amazing things he has done in body building

[@SbassLaser]

i cant believe how easy he makes it look pressing 120's with his elbows straight out like that. If dude took a couple months to train for powerlifting he would be stronk as fuckk

[@joelm2692]

Bell working out in street clothes lol He’s the man!!

[@NicAddictedROK]

is this a stretch b4 I press dumbbells correctly? or is this a video on how not to press dumbbells?

[@nem68]

Hey when I do that style I feel Like my shoulder is getting ripped.. I feel the wider I go my shoulders kik in ?? Any help plz would help

[@danstafford5977]

This does not look like bodybuilding it looks like you are a physical therapist!

[@SuperGGLOL]

More like a serial killer. Because those shoulders will be dead if the elbows are out that much.

[@SeizedaJay]

How is this different than a dumbbell fly? or cable fly?

[@LumisKnight]

Yowel Flies you don't involve your triceps at all. You use Db press as a compound movement to overload

[@dylanmurphy1369]

Kills my shoulder when I try to flare my elbows

[@KianF]

It used to do that to me as well, you gotta make sure to push your chest out and externally rotate your shoulders

[@Franky-zc3xx]

Don't go too low. Parallel at most or you'll stress the shoulders.

[@vrominatorx2668]

Pakulski's gains were not loyal.

[@mattbudesa3038]

Vrominator X Right. Kind of forgot about him. Was like damb this fools small now.

[@vrominatorx2668]

Yeah he must have been around 300 lbs 10 years ago. Was freaking huge.

[@MAWietrzykowski]

He said in his podcast he went off roids cold turkey just to see what would happen and had double digit test for a year (below 350 legally qualifies your for HRT). He's playing around now, with gains being the exact opposite what he wants.

[@KingRockets]

Damn, so is he now on TRT for life?

[@MAWietrzykowski]

It was Episode 35 of his Muscle Expert podcast, the one with Paul Carter, when they joke about how it's almost impossible to loose gains once you've been huge for a long time and you have to actually try to get small. The whole thing is worth listening to, so you should to it. It's on benpakulski.com/podcasts/paul/

[@cosmogamer9914]

ben seems like he'd be a great coach...i'd probably hire him if was a pro

[@dreaMje13]

Ill keep that heavy weight no brain shitt till i diee

[@danstafford5977]

Some people have paralysis of analysis!

[@GirthGod]

That’s how I use the pec dec fly. Get a great contraction in a more controlled manner. But I’d rather press the way every world class strength athlete has taught me, on this channel. But I get what they’re doing.

[@omarmahfouz5599]

am unable to spot the difference, dont we all dumbell press this way?

[@ToraJutsu01]

All these comments about tearing pecs & hurting shoulders are misplaced. In BPaks style of hyp training you aren’t likely to hurt anything as everything is geared towards focusing and taxing one muscle, not moving more net weight. When you fatigue it’s in the pec not the stabilising structure or assisting muscles so they can still help out if needed. You push enough weight to fatigue the pec under concentrated isolation, not enough to fatigue the “press” movement. It’s like learning to do a DB Row where you only get Lat fatigue & no biceps fatigue because if the forearm stays vertical there’s no force applied to the Bi’s. Also how common are injuries in powerlifting? Does that stop you?

[@tandoflex8074]

Try the guillotine press using light weight and you'll feel a crazy difference. I'm sure this movement is a bit better but you can get just as much activation and less shoulder strain by flaring your elbows a bit less.

[@karinaguerra9726]

Can u do a video on trying to even out body part as a bodybuilder