Try a doing a dumbbell press while holding NOT in the middle of the handle, but more on the inner side. That way the dumbbell leans a bit to the outer side and that gives the effect that Ben just showed us.
I just started working out at 41 and im doing great improvements and I give you credit for it. Thank you I have learned so much that my small town doesn't train
This makes so much sense. Every time i do flys with dumbbells and i reach the top I feel nothing on my chest. I got so frustrated i refused to take them to the top and done short flys lol. Now I use the cables because I feel the constantly under tension :)
Ben is the smartest in the game right now, give him a few years to even out his upperbody with those legs and he could be on top. He looks the healthiest of all of the pros and he can handle that weight better than most. Best of luck BPAK!
I've said this before and I'll say it again, it's amazing that even with all the different approaches to working out, all these guys still manage to build incredible physiques. Ben takes the scientific approach, while most guys just do instinctive style training and u cant tell them that their approach doesn't work, because their physiques say otherwise.
I watched a few vids, and dammnn this channel is great. Ben you come with advice what others dont give, they just say; Grab your dumbells and press like this. You learn how to contract muscles the right way others dont. You helped me allot. Best stuff ever heard and seen man!
again, holy crap I'd always done one armed pec flyes, because it gave me a SICK peak contraction every time. I didn't know that I had a good reason to do so, but keep on bringing the information Ben, it's so enlightening
Thanks man great tip sounds so obvious after watching the video but never thought to concentrate more on bringing the elbows together rather than the dumbbells 👍
Thanks a ton man. Some people have told me to do Flys but never specified what kind. I'm a fan of dumbells so always used those. Time to hit the cables!
Saw you on Mike Chang and been using your triceps advice and been making all kinds of gains - your videos are the best - keep it up, love using these new techniques
Kai Greene is eloquent...this dude is Cerebral! Stumbled on this dude and his MI 40 and Im considering foregoing protein for a month to get it. So different hearing plane references. Amazing stuff Mr. Pakulski. Really appreciate that.
Right?! This guy is amazing. This is only my third video watched from him since I just saw him on SixPackShortcuts a couple hours ago and his stuff is incredible.. Please keep up these informative videos, they're great.
Man you have so much knowledge that you just started posting those videos and already have the best bodybuilding/fitness channel on youtube lol. Once I heard Elliott Hulse saying that he is a friend of yours, would be awesome to see you both training together someday.
Ben, watched this video last night and then went and trained chest today with all the tips you gave. Had an insane workout and pump! Amazing, keep up the good work mate!
Greetings from Puerto Rico! Really appreciate all the great vids Ben! Not many bodybuilders go into great detail and tips with exercises and nutrition. Who better knows it then you guys the pros who have years of experience under the belt. Once again thank you!
this is why i do what i call windmill flies, but not with Heavy weight. i'll keep my arms completing straight and basically have them horizontal to the floor for the stretch and horizontal to the ceiling for the contraction. they work great as an addition to a chest routine.
What can I say. He's THE best. BPAK is the next thing to bodybuilding. Interesting to see how the bodybuilding world will change in 10 years because of his knowledge of the body scientifically. HE IS THE SMARTEST BB OUT THERE RIGHT NOW. what a privilege that he shares this wealth of information with the world...
Ben, super great, informative video. Added the cable fly at the upper range right after the dumbell fly. Completely different feel and really burned the hell out of the chest. So much better than just the dumbell flyes alone. Thanks for taking the time to really outline the angles and force vectors. Gives me a new mode of thinking about the muscles.
Great video Ben. You put all things in the simplest way to understand. Without a doubt the best BB and fitness trainer out there. Awesome job keep up the great work.
What if one side of inner chest is lower than other i mean my right chest is ok ( inner and outer) but left chest is not equal to right ...my left chest is small ( lower and outer) can you tell me how to balance it and how to build one side inner and outer chest...
Great info Ben....been incorporating some of your suggested exercises in my workouts and definitely notice better muscle contraction/tension. This also meant using less weight but definitely a better workout. Keep up the good work!
Hey ben, I absolutely love your vids. They're amazing and so informative. Please please please keep em coming. One thing, i dunno why you work with Vince Del Monte. The guy honestly is ignorant of a lot of fitness things. And Its really annoying how you always give great advice and then he says stupid little add-ons that dont help. He just wants to seem knowledgeable like yourself. Thanks so much for all your info man! helps so much!
First video I've come across on this channel, really good stuff! Smart, logical explanations & great demonstration. Can't wait to apply these things to my workouts.
Ben, would agree using a Kettlebell when doing flys would in fact keep that constant tension to the outside and allow me to activate my pecs with greater ROM?
and I have always been told to keep a slight bend in my elbows during flies, or crossovers. Now I know why I signed up for Hypertrophy Max. To get results!!!
Hey ben, big fan of your vids! I'm looking for a video in which you explain fat loss, but you don't have a playlist regarding that. Where can I find one? Thanks!
why idont waste time with flies (unless you have a partner to do what hes doing). no tension on top. use the cable! or a pec dec which has resistance when your chest is in a shortened position
This is reality! Here's a message to all you folks who think heavy bench pressing, regardless of whether it fully contracts your chest, or not, will give you a bigger chest... haha! It's all about the contraction and most importantly your mind muscle connection which many people lack. Try connecting with the muscle your working, through your mind, the emphasis will be incredible and the contraction will be like nothing else you've experienced before.
He's wrong. The strength curve isn't always the same. In a lot of cases, and often when using loads specific to hypertrophy, the strength curve does not drop at the fully contracted position, it peaks. This is why people use chains and bands to make the end range harder.
The_Ressler and your double wrong because a stretched muscle can pull more than a shortened one. Think of a triceps kick back. Now think of a over head extension. Which of these exercises are you stronger at? What does that tell you about strength curves?
Mitchell Hayman You are wrong and you've both contradicted yourself and supported my argument. The strength curve depicts the force/torque production against the resistive (including gravitational) force at the relevant joint angle. Therefore a more favourable moment arm (what you've called an active lever) to resistance arm ratio equals mechanical advantage which equals an ascending strength curve. Like I previously stated, strength curves are specific to the relevant joint and action. Whilst your triceps example is poor, it is not nearly as bad as your use of the English language or your childish approach to presenting an argument.
2:05 absolutely the best fucking movement for your chest. period. but use two arms of course. My only criticism there is that Ben should have set that cable limiter higher, a little above the shoulder line.
Good tip on fully shortening the pecs but I still disagree that this will emphasize more upper inner chest development. It will probably lead to more overall chest development which in turn will work upper inner chest but it won't be specific to the upper inner.
Hey Ben, great vid, someone mentioned it earlier, but what about, or what do you think about the pec deck machine? Elbows flexed or extended? I would think with elbows flexed the focus would be squeezing the elbows together like you said, right?
yeah but ur delts and tris would be lacking greatly... u would have to do more isolation work for them.. and the results may not even be the same.. heavy pressing is more for strength in those muscles
it makes me wonder what is even the point to doing any pressing. all that does is bring shoulders and triceps into the equation. seems like I could build a decent chest just doing cable flys and dumbbell flys.
So glad I stumbled upon this channel. These are the small tips that make a huge difference.
I've never thought about the way you are explaining it here. Best video I've seen on chest.
Try a doing a dumbbell press while holding NOT in the middle of the handle, but more on the inner side. That way the dumbbell leans a bit to the outer side and that gives the effect that Ben just showed us.
Cool ty
I just started working out at 41 and im doing great improvements and I give you credit for it. Thank you I have learned so much that my small town doesn't train
I have a triangle indentation on my upper inner chest, will this ever go away if I did a lot of upper inner chest exercises?
Ben seems like the kind of coach I would've hated as a middle or high school student but would love now that I'm out of college.
no, no, we will do, trust me soccer guide
Giant Fred Durst.
This makes so much sense. Every time i do flys with dumbbells and i reach the top I feel nothing on my chest. I got so frustrated i refused to take them to the top and done short flys lol. Now I use the cables because I feel the constantly under tension :)
First video that actually spoke a lot of sense. Hat off to u bro
Ben is the smartest in the game right now, give him a few years to even out his upperbody with those legs and he could be on top. He looks the healthiest of all of the pros and he can handle that weight better than most. Best of luck BPAK!
Plz upper chest set by set photo plz
I've said this before and I'll say it again, it's amazing that even with all the different approaches to working out, all these guys still manage to build incredible physiques. Ben takes the scientific approach, while most guys just do instinctive style training and u cant tell them that their approach doesn't work, because their physiques say otherwise.
You seem to by far be the most knowledgeable Bodybuilder out there on bio mechanics. Thanks for doing these great videos.
I like the elbows meeting together, it makes a lot more sense. Like in the lat pull down, you pull with your elbows and not your hands
I watched a few vids, and dammnn this channel is great.
Ben you come with advice what others dont give, they just say;
Grab your dumbells and press like this.
You learn how to contract muscles the right way others dont.
You helped me allot. Best stuff ever heard and seen man!
again, holy crap I'd always done one armed pec flyes, because it gave me a SICK peak contraction every time. I didn't know that I had a good reason to do so, but keep on bringing the information Ben, it's so enlightening
Thanks man great tip sounds so obvious after watching the video but never thought to concentrate more on bringing the elbows together rather than the dumbbells 👍
Bens a pretty smart guy.
Thanks a ton man. Some people have told me to do Flys but never specified what kind. I'm a fan of dumbells so always used those. Time to hit the cables!
Great video Ben, you have really changed over the years! Now you are putting up much more scientifically backed advice.
Saw you on Mike Chang and been using your triceps advice and been making all kinds of gains - your videos are the best - keep it up, love using these new techniques
2nd exercise is very unique and effective.👌
This is by far one of the best tips video i have ever seen, i never though of it like this but now it makes loads of sense!
Love hearing your knowledge as always Ben. Keep up the good work!
Kai Greene is eloquent...this dude is Cerebral! Stumbled on this dude and his MI 40 and Im considering foregoing protein for a month to get it. So different hearing plane references. Amazing stuff Mr. Pakulski. Really appreciate that.
Right?! This guy is amazing. This is only my third video watched from him since I just saw him on SixPackShortcuts a couple hours ago and his stuff is incredible..
Please keep up these informative videos, they're great.
Helpful. Thanks! I've been doing cable flyes with bent elbows. I will now do them with straight arms.
excellent demonstration and explanation, I could see Matt's inner chest contraction versus the resistance.
thanks
awsome advice man, i use so many of your tips in my routines,especially the triceps at 3 steps on the cables, they are pure genius
Man you have so much knowledge that you just started posting those videos and already have the best bodybuilding/fitness channel on youtube lol. Once I heard Elliott Hulse saying that he is a friend of yours, would be awesome to see you both training together someday.
Ben, watched this video last night and then went and trained chest today with all the tips you gave. Had an insane workout and pump! Amazing, keep up the good work mate!
best new fitness channel on youtube.. keep at it BPAK!!!
The most knowledgable bodybuilder in the game. period.
2:05 this is EXACTLY why I strictly do all my fly movements with cables.
Greetings from Puerto Rico! Really appreciate all the great vids Ben! Not many bodybuilders go into great detail and tips with exercises and nutrition. Who better knows it then you guys the pros who have years of experience under the belt. Once again thank you!
this is why i do what i call windmill flies, but not with Heavy weight. i'll keep my arms completing straight and basically have them horizontal to the floor for the stretch and horizontal to the ceiling for the contraction. they work great as an addition to a chest routine.
the floor and ceiling are parallel your saying you didn't even move your arms...please explain
SatanTrain
lmao
Big mahalos Ben....I'm currently trying to increase my upper chest definition so next chest day...this cable exercise is what Im going to try. Aloha!
Finally I found something worth watching. Subscribed.
Tampa in the house!!! Nothing but love dude.
Ben you make a WHOLE lot of sense! Now i have to catch up on all your vids.
What can I say. He's THE best. BPAK is the next thing to bodybuilding. Interesting to see how the bodybuilding world will change in 10 years because of his knowledge of the body scientifically. HE IS THE SMARTEST BB OUT THERE RIGHT NOW. what a privilege that he shares this wealth of information with the world...
Ben, super great, informative video. Added the cable fly at the upper range right after the dumbell fly. Completely different feel and really burned the hell out of the chest. So much better than just the dumbell flyes alone. Thanks for taking the time to really outline the angles and force vectors. Gives me a new mode of thinking about the muscles.
Great video Ben. You put all things in the simplest way to understand. Without a doubt the best BB and fitness trainer out there. Awesome job keep up the great work.
Keep up the helpful videos! Just don't go TOO mainstream to where you have no time for us!
What if one side of inner chest is lower than other i mean my right chest is ok ( inner and outer) but left chest is not equal to right ...my left chest is small ( lower and outer) can you tell me how to balance it and how to build one side inner and outer chest...
Focus most of your time and effort using dbs instead of bbs.
Jerk off with the opposite hand for a few months.
This makes so much fkn sense.
did the tips help you?? im about to start these
Great info Ben....been incorporating some of your suggested exercises in my workouts and definitely notice better muscle contraction/tension. This also meant using less weight but definitely a better workout. Keep up the good work!
Hey ben, I absolutely love your vids. They're amazing and so informative. Please please please keep em coming. One thing, i dunno why you work with Vince Del Monte. The guy honestly is ignorant of a lot of fitness things. And Its really annoying how you always give great advice and then he says stupid little add-ons that dont help. He just wants to seem knowledgeable like yourself. Thanks so much for all your info man! helps so much!
Ben is the ONLY bodybuilder I have heard that knows what he is talking about.
Thanks man.. Hope you do a shoulder video too.. Best tips ever
Shouldn't you perform this exercise on an incline bench in order to work the inner UPPER chest muscle?
yes just do it right withgood form or u wont feel it
I wonder... so what if you used cable flys on an incline bench or flat bench? there would be constant tension correct?
awesome
explaining i never see a bodybuilder video give this great tips keep up we need you
perfect example of using your brain to move weights, not just moving them. great explanation, great vid
First video I've come across on this channel, really good stuff! Smart, logical explanations & great demonstration. Can't wait to apply these things to my workouts.
Can you please do a video about stuttering. Is there any connection to the central nervous system? Great video!
Ben, would agree using a Kettlebell when doing flys would in fact keep that constant tension to the outside and allow me to activate my pecs with greater ROM?
great modification of the DB chest flye
Keep the videos coming Ben!
and I have always been told to keep a slight bend in my elbows during flies, or crossovers. Now I know why I signed up for Hypertrophy Max. To get results!!!
you are a very good coach ben i love your videos thanks my friend for your videos
Dpak done did it again!!!
Clear, precise advice!!!!
Hey ben, big fan of your vids! I'm looking for a video in which you explain fat loss, but you don't have a playlist regarding that. Where can I find one? Thanks!
What about pronating your forearm at the end the movement to maximally contract the chest?
why idont waste time with flies (unless you have a partner to do what hes doing). no tension on top. use the cable! or a pec dec which has resistance when your chest is in a shortened position
Good job you said that cause he definitely didn't say it throughout the second half of the video.
THAT'S A GREAT TIP MANY THANKS MAN, KEEP UP THE GOOD WORK
awsome advice, i will try that with a cable tommorrow in the gym !
This is reality! Here's a message to all you folks who think heavy bench pressing, regardless of whether it fully contracts your chest, or not, will give you a bigger chest... haha! It's all about the contraction and most importantly your mind muscle connection which many people lack. Try connecting with the muscle your working, through your mind, the emphasis will be incredible and the contraction will be like nothing else you've experienced before.
old-school pec dec- with the elbows bent- seat fairly low
Keep up the good work - You are gathering followers!
Thank you for the Tip it actually makes a lot of sense
Good info on the outer tension, thanks
Very important technics. Thank you
ben is a master of tips...nice work
Incline (Lying back far) seated chest exercuses it go completely to upper chest
if strength curves are lowest at fully contracted state why can you use insanely heavier weights with lockouts??
He's wrong. The strength curve isn't always the same. In a lot of cases, and often when using loads specific to hypertrophy, the strength curve does not drop at the fully contracted position, it peaks. This is why people use chains and bands to make the end range harder.
The_Ressler your wrong, the angle of the active lever makes you stronger at lock out, not the strength curve.
The_Ressler and your double wrong because a stretched muscle can pull more than a shortened one. Think of a triceps kick back. Now think of a over head extension. Which of these exercises are you stronger at? What does that tell you about strength curves?
Mitchell Hayman
You are wrong and you've both contradicted yourself and supported my argument. The strength curve depicts the force/torque production against the resistive (including gravitational) force at the relevant joint angle. Therefore a more favourable moment arm (what you've called an active lever) to resistance arm ratio equals mechanical advantage which equals an ascending strength curve. Like I previously stated, strength curves are specific to the relevant joint and action. Whilst your triceps example is poor, it is not nearly as bad as your use of the English language or your childish approach to presenting an argument.
Ok thanks for helping us to understand.
2:05 absolutely the best fucking movement for your chest. period. but use two arms of course. My only criticism there is that Ben should have set that cable limiter higher, a little above the shoulder line.
Dude your awesome on giving tips on working out thank you
I have a big gap in my chest which exercise should I do and which one should not please advoice
how about old school pec deck where the forearms are at 90 degrees?
Respect to Pak Man . Im a Fan , and as always ... Haterz gonna Hate
Very helpful. What is your favorite leg work out?
nice tips , shared.
pec deck machine flies will do the trick ;), use light weight and keep your elbows straight,you will feel the difference.
Wow i didnt think if it like that. Makes so much sense
How come when I flex my chest, I feel like my muscles are going to snap my collar bone in half? And my chest isn't huge.
***** I obviously know that it's not going to happen. I'm asking why I'm getting that discomfort...
***** Well a couple of people got their bones snapped by a muscle during arm wrestling. But it's a little bit different.
Probably an overactive chest/internally rotated arms. Try stretching and do face pulls to build up the rear delt
Buff Lightyear I wish it was that simple. My posture is great, I stretch daily and my rear delts and entire back is well developed comparatively.
thecoolesteva6 Interesting, do you keep your shoulders back and down during benching?
What about outer chest, lower down by arm pit?
Again... You're the best!
As always, great tips!
Good tip on fully shortening the pecs but I still disagree that this will emphasize more upper inner chest development. It will probably lead to more overall chest development which in turn will work upper inner chest but it won't be specific to the upper inner.
Hey Ben, great vid, someone mentioned it earlier, but what about, or what do you think about the pec deck machine? Elbows flexed or extended? I would think with elbows flexed the focus would be squeezing the elbows together like you said, right?
Hey Mr Pakulski, I already have your specialisation programs, do those videos convey the same info/techniques?
yeah but ur delts and tris would be lacking greatly... u would have to do more isolation work for them.. and the results may not even be the same.. heavy pressing is more for strength in those muscles
it makes me wonder what is even the point to doing any pressing. all that does is bring shoulders and triceps into the equation. seems like I could build a decent chest just doing cable flys and dumbbell flys.
Great information! Cheers, Ben!
How do I broscience?
Great advice, Very well put man!
this is some great stuff here man
Intelligent as always!
Pec deck each side alone contract beyond the middle and squeeze