@@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.
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
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
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.
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.
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.
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
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
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"
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
@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...
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.
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.
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!
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 💪👌
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 🙏.
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!!!
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
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.
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.
“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.
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!
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
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.
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.
Sorry guys me again he says at 6:36 about 10lb dumbbell and distance..no distance is the same it's the angle of weight being held...sorry I wont say no more lol..I'll watch the rest
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.
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?
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.
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.
The body doesn't really work like that hitting just the fibers that are in a straight line from origin to insertion. It uses fibers from different direction to pull on your limb.
Ben is so calculated and educated about training, he gets more benefit out of 60lbs dumbbells than most bodybuilders get from double that weight.
He's a moron. His dumbbell advice is terrible.
Yup 👍
@@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.
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
Once u learn how to keep calm in situations like that it becomes easy doing it in others
Love how receptive to coaching Mark is.
Ben maybe one of the most underrated trainers there is his techniques do work if you follow the technique
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
@@AlanCarson726 yeah, stoppani maybe focus a lot of his merchandising to his supps, but his workout routines are effective as fuck
I’ve followed B Pak tips and advice for years! I’ve learned how to optimally contract muscle and help reduce inflammation from lifts
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.
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.
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.
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
They always say, "He seemed like such a normal, quiet person."
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
I like bodybuilding for accessory stuff. Lighter weights, working on specific muscles, and getting a nice pump. It's good stuff.
🙄
The information from Ben is great. I always tweak my training from what I learn from him.
Glad I found this, been struggling with chest press lately. Ben is a genius
Ben Pakulski is actually one punch man
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"
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
@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...
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.
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.
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!
Ben really does a great job covering the art and science of bodybuilding.
I watched this whole video and took from it so great full for the internet and free advice from a pro.
Tons of value - thank you!!
nice video, bodybuilding style is so different to powerlifting at times! Very chill guy I like his attitude !
Always learning on this channel! Thank you!!!
I actually like the MI40 workout program and philosophy if you haven't looked into it's a great system for working out
So much for the Slingshot!
Ben is a smart dude. I really like his view on kinesiology
This is probably a great exercise. The key is not going too heavy, maintaining proper form, and drop your ego.
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.
BlackPhoenix 72 yeah good point
Did you get that from Jeff Cavalier?
william chen Who?
william chen I love Jeff ha
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 💪👌
nice bodybuilding approach ! It's nice to see Ben, here
Superb. PakMan is among the most intelligent of weightlifters. Also commendable is the modeling of effective use of moderate weight.
Really good video, thanks
Love B Pak, his approach and MI40 has made a big difference for me.
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 🙏.
Dude is so blunt, would love to train with him. Could learn so much so quickly
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
This Ben guy is really smart I’ve learned a lot from his videos
Ben P!!!!! He's a freakin genius!!!
9:15 when you make eye contact with someone you know at the store.
Lmao
Ahahaha
Ben is an encyclopedia!!!
Well my form has been shit glad I came back to this
Stoked to see BPAK and get this tutorial thx guys!
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.
Couldn't agree more. Lower than parallel using this form is gonna cause problems.
@@Franky-zc3xx Definitely
Great advice. Thank you for sharing guys.
How can you save your shoulders when pressing with your elbows directly to the side of your body?
The thing with tucked in db press is that its much better on the shoulders
This was very cool and insightful info
"Building a Huge Chest" -ASMR
Ben is amazing.
This is actually a smart way to press for maximum shoulder impengment......
haha! best comment
Not when u align the elbows like that
I was thinking same thing
No bueno
Ben has a great personality lol
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!!!
This was really interesting. Well done!
Wow what great insight in this video. I will always think of muscles now, working in one direction ..aka straight line to maximize hypertrophy.
Did heavy DB sets last night with elbows tucked in. Chesticles are sore today. What gives?
Great video, learned a lot from it !
Great collab big fan of both of you. Would be amazing to see one of these for quads/back squats
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
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.
That land before time music halfway through the video threw me off haha. Took me way way back.
WHAT???
FUCKING BEN PAKULSKI???
THIS IS GONNA BE EPIC!!!!
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.
First tip - higher elbows on pressing = good bye shoulder joints
“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.
Bpak! Son listen and learn this guy is intelligent and has learned how every muscle works. I wish I could meet him.
Not sure why some videos there's no taking the dumbell up so your arms are squeezing your chest to activate insertion points etc
Gives me the feeling of a press with a minor touch of fly stretch.
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.
How is this different than a dumbbell fly? or cable fly?
Yowel Flies you don't involve your triceps at all. You use Db press as a compound movement to overload
Mark: insert “powerlifting reasoning and Logical statement”
Ben: Error this does not compute! Error this does not compute!
😂😂
Jessie Mizeryhed Dayz hahahaha
But, I dislocated my shoulder, I cant have my elbows out for bench. Am I screwed?
The barbell bench press the bar travels in a vertical line... the dumbbell bench press the dumbbells can travel in an arc!
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!
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
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.
LMFAO @9:16, that's the look your Dad gives you when you won't stfu in front of guests
Thanx Mark..!!!!
This video should be called Hunting For A Pec Tear .
🤦🏻♂️
I wish you would have introduced Ben and made light of who he is and the amazing things he has done in body building
is this a stretch b4 I press dumbbells correctly?
or is this a video on how not to press dumbbells?
I did it this way for ever
Shoulder hurts. Started benching elbows in thanks to videos. Never have shoulder pain anymore. SOOO no thx
same here!
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.
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.
Also could be posture related or an underlying bicep issue....
MARK HAVE YOU WEIGHED ALL YOUR DUMBBELLS YET????
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
Sorry guys me again he says at 6:36 about 10lb dumbbell and distance..no distance is the same it's the angle of weight being held...sorry I wont say no more lol..I'll watch the rest
@6:15 the distance didn't change. Your arm is still the same length. The leverage changed
mach5jeep distance from your chest to dumbbell did change.
Hes referring to the perpendicular distance from the pivot point. Look up moment arms.
GennesisDreaMz I thought he was referring to two different points. But you're right when it reference to the points you mentioned .
fdsin(theta)
Chest fly is one of the best pec developers. Looks like a less dangerous chest fly. Take the same approach with lower weights imo
What shoes you wearing Ben?
Can u do a video on trying to even out body part as a bodybuilder
Had a feeling Ben was Canadian for some reason
Harish V yea he’s king of an asshole
I thought you are supposed to keep elbows tucked in to prevent shoulder injury ..???
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.
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?
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.
Great content =)
Mark Bell at 16:20 funny as always!!!! lov u guys!! ahahahah
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.
Skip to 15:00 to see them dumbbell benching two 120s.
ben seems like he'd be a great coach...i'd probably hire him if was a pro
Bell working out in street clothes lol
He’s the man!!
simple answer to this is just do fucking flyes in different variations with low loads and high volume ... aka chase that pump
Slow controlled movement. If you noticed Ben said stabilize the shoulder joint. Ben has been a bodybuilder for many years with no injuries.
what brand of polo is mark wearing? I struggle to find a good looking polo for bigger guys
The body doesn't really work like that hitting just the fibers that are in a straight line from origin to insertion. It uses fibers from different direction to pull on your limb.