Upper Body Chest and Back Training Revelation IFBB Bodybuilder Ben Pakulski

[@dimps911]

This might be the single best tip for upper body hypertrophy I have ever felt. Thank you.

[@thorbz123]

I've had a rotator injury and struggled to get any contraction in all muscles on my left side, through trial and error I worked out that doing basically what you explained here help it. Thanks for reinforcing it Ben, keep the content coming!!

[@syzerP9]

This has helped me use my lats so much more. Quality stuff ben

[@AdammmLOLOL]

4:15 though...

[@jasondames7210]

This concept is awesome on scapula depression and retraction!! I can see how it would make such a huge difference!! Thanks Ben!!

[@matihellboy92]

hey Ben! You are amazing... big salute from Romania :)

[@bungalowtomcat1]

excellent, love mechanics Thanks Bpak

[@HeslinKim]

I realized I had mid trap underdevelopment in my rear poses and started nailing with prone trap 3 extensions and trap prone shrugs. I didn't really conceptualize it until watching this, but I've carried the movement into everything I do now like you said and it's been helping tremendously.

[@shnitselmonroe313]

forget trump or Hillary. Ben gets my vote

[@meandad6223]

Hmm have never looked at it that way. Interesting. Thanks!

[@RomuloJogaib]

Youre a great Guy. My favorite bodybuilder. The smartest one

[@jraykotheanomaly2365]

great tip!

[@JayVincentFitness]

Awesome

[@MeshworkOfficial]

Great thought, I have had a similar thought in the past myself although in my head it was something along the lines of "the ability to maximally activate my triceps/biceps/pec etc relies on a steady shoulder to rotate from - i.e. a strong, steady shoulder (area) is the key to upper body hypertrophy". Yeah you said it better, thanks Ben.

[@alistairc6583]

good content

[@MrMonk8888]

so how would the excercise look like for biceps and shoulders?

[@mylyfeisamovie]

Genius.

[@Shogun973]

then should you unretract/elevate the scapula durning the eccentric portion of the movement fo my length

[@binikatz6497]

The whole wiring you showed for chest with depress and retract...what "wiring" or pre movement do i need to do for biceps (like external rotation setup etc...)?

[@blakedarron5396]

Damn, I wish I saw this video a couple years ago. I literally figured this concept out a week ago because my flat bench mechanics were damaging my shoulder inducing rear-delt/upper trap "twing" that would no doubt result in a rotator cuff tare. I hypothesize that I was recruting a substantial amount of my lat which ultimately was rotating my shoulder joint into an extremely weak position. No wonder my chest is underdeveloped in comparison to other body parts. Thanks for all the great info BPAK!

[@gcg8187]

Blake Darron so retract your scapula, bring your shoulders down and back? Wasnt that the first thing you learned about flat benching? So what's the big deal

[@MrMonk8888]

for lats that would be one arm lat pushdown, which thib also promotes to be one of the first excercises to activate lats. but what excercises can i use for shoulders bi's and tri's?

[@HeslinKim]

Any just make sure your shoulder is depressed and retracted like he mentions... the idea is scapular stability in any movement.

[@SebastianMoody]

knowledge bomb

[@themindmuscle4141]

I told Kasam about this on facebook like a few months ago :P

[@viktorxhelilaj3087]

Hi Ben. I have winged my scapula and the condition has been halting me for some time now. I have always wanted to put on some mass all over, will this limit my gains?

[@DrTopLiftDPT]

Viktor Xhelilaj yes. train your serratus anterior

[@viktorxhelilaj3087]

Thanks. Will do.

[@Venged3DG]

what do you attribute your back being a weakness in your physique compared to other olympia contestants?

[@98danielray]

His arms is actually proportionately weaker than his back

[@gcg8187]

Yeah shoulders down n back bro bid deal

[@samin_fitcoach]

when training triceps should my scapula be depressed and retracted

[@ProunddworldP5]

Shoulders down and back for almost everything, except for something like pull ups where you actually want to do what he was doing in the video- elevate with gravity pulling down, and then depress and pull up.

[@jaydeochinero3820]

Kiiiiiiineeeetic chaaaaiiiiin mooooovemeeent sorry couldn't help it

[@claesronnenberg5829]

Can I do the same for rear delts on a bench doing back flyes, just in reverse with dumbbells?

[@quix99]

This is almost just like correcting posture, almost like getting your head out of a turtle shell

[@RazvanSuican]

Dear God, show this to Lee Priest

[@stevejimenez6363]

Lol where's Ben???

[@jooking5044]

ya oglum o kadar bılıyomus gıbı konusuyosun olimpiada bışey yaptıgın yok katılmıyon bıle hatta nasıl adamsın ya

[@michelrood2966]

Even noobs know this, "revelation" 😁

[@andrelinhares1739]

Firstt

[@ManoftheWest23]

Genius.