Have been using your "intention" ever since I got the original MI40 programme and never looked back since! After watching this video I have a question regarding the back arching. 26 years of welding has destroyed my lower back and I have no hope of ever using such an arched back with Chest. Is there a back safe way for me to recrute these pec fibers without that arching? Your physique is absolutely incredible and to see a proper vacuum pose again just made my day. Haven't seen these since the Arnold era! Keep it up Ben!
I use a bed pillow to get a much better range of motion. Much less stress on the spine and shoulders. It really opens the chest and the contraction feels so safe and easy, but hard in terms of a greater chest pump :) :) :) pillow has to support the head to the lowest part of spine :) :) :) I find i can train chest more often and harder
Ben, for those of us of have the same sternal angle as Alex - which is almost flat - how much incline do we use on the bench to target the upper chest?
Very interesting and informative. Is this slight decline, arched back, and shoulders back approach the optimal position to train chest, even if just trying to do a flat bench, say for body building? Or is the slight decline (+ arched back, +shoulders back) just a way to mechanically maximize our bench, more for power lifting?
depressed and retracted at all times. you want a stable shelf - if you dont do those at the top of the rep and push out with your scapula, your next rep will be less chest dominant and more shoulder dominant. want to not have shoulder pain? depress and retract the whole time - same concept as squat and DL to a certain extent.
+Marco Antonacci u are imagining the movement like a fly instead of a press. If you watched the video he says to initiate with the chest. Try it with like 50s. Depress n retract the scapula and only use your chest to start. You can still squeeze your chest with your scapula is a strong position.
keep ur legs on some height ☺ ...give variations...half range , full range, fast repo, slow repo and also do 0 to 1/2 7 reps ,1/2 to 1 reps and then full range jst like 21 reps set for chest and also i can work on ur traps while pressing on flat ground and also work ur triceps...do this all for 500 reps
Benjamin Pakulski and Jeff Cavaliere are the two smartest guys in the game. This is great stuff.
So so helpful. Thank you for posting.
Love watching these, such an insight, and you're looking beastly Ben!
damn after all these years watching videos and reading why am i only learning about this now.. very informative thanks!
ben, ive been applying your methods since i discovered it yrs ago.. thanx a million
Have been using your "intention" ever since I got the original MI40 programme and never looked back since! After watching this video I have a question regarding the back arching. 26 years of welding has destroyed my lower back and I have no hope of ever using such an arched back with Chest. Is there a back safe way for me to recrute these pec fibers without that arching? Your physique is absolutely incredible and to see a proper vacuum pose again just made my day. Haven't seen these since the Arnold era! Keep it up Ben!
Ben, you couldn't get any more concise if you tried! Thanks for the great explanations. Come to Australia soon ey?
This man is Genius !!
Wow I'm definitely going to try that thanks Ben!
Great points - thanks 😊
ahhh i love this guy
Ben has the best legs and calves in the industry that's proven, well develop shoulders and makes more money than Mr.O himself
I use a bed pillow to get a much better range of motion. Much less stress on the spine and shoulders. It really opens the chest and the contraction feels so safe and easy, but hard in terms of a greater chest pump :) :) :) pillow has to support the head to the lowest part of spine :) :) :) I find i can train chest more often and harder
James Martin Curwain lol so u walk around the gym with a pillow?
thanks bpak makes sense
+Firdaus Ismail you got it buddy!
Ben, for those of us of have the same sternal angle as Alex - which is almost flat - how much incline do we use on the bench to target the upper chest?
More!!!
+Ripped Diced Stay tuned ;)
more about shoulders,abs and back please
thats makes sense
more decline for me! thanks!
tnxxxx
+NO WORRIES Love Always here to help!
Very interesting and informative. Is this slight decline, arched back, and shoulders back approach the optimal position to train chest, even if just trying to do a flat bench, say for body building? Or is the slight decline (+ arched back, +shoulders back) just a way to mechanically maximize our bench, more for power lifting?
great video!!! in the top the shoulder blades are retracted as the bottom? or the shoulder blades are retracted only in the bottom?
thank you!!
depressed and retracted at all times. you want a stable shelf - if you dont do those at the top of the rep and push out with your scapula, your next rep will be less chest dominant and more shoulder dominant.
want to not have shoulder pain? depress and retract the whole time - same concept as squat and DL to a certain extent.
+Justin Che thank you for answer!!! But how can be contract the pectoral if at the top my scapula is depressed and retracted? thank you again
+Marco Antonacci u are imagining the movement like a fly instead of a press. If you watched the video he says to initiate with the chest. Try it with like 50s. Depress n retract the scapula and only use your chest to start. You can still squeeze your chest with your scapula is a strong position.
+Justin Che i need to do a arch?
Ben, Im not lifting weights anymore, but I'm still working out everyday with bodyweight exercises. How can I apply this to push-ups?
keep ur legs on some height ☺ ...give variations...half range , full range, fast repo, slow repo and also do 0 to 1/2 7 reps ,1/2 to 1 reps and then full range jst like 21 reps set for chest and also i can work on ur traps while pressing on flat ground and also work ur triceps...do this all for 500 reps
where did this demo take place big man??
Dorian Yates likes that decline bench also.
So is decline king? I'm confused at the advantages on flat vs decline now.
Use the full spectrum of angles, you cant really crown one king. Decline would stimulate a larger portion of pec fibres than flat.
Never done decline, will now.
+Matthew Walters You got it. It all depends on the sternal angle.
+Benjamin Pakulski same as the guy in the video, great video and great explanation,the calf workout is killing me but I'm loving it. 💪🏻
For all bens science he's never placed anywhere at the olympia
Much worse off genetically than the others
just lift weights and eat food, this is ridiculous