Papa Pump
@benpruitt_fit • 933,300 subscribers
Videos
The pec deck fly is one of the best exercises for building your chest and creating more tension through the pecs. But most people set it up wrong. They put the seat too low. That puts your hands above your shoulders, which shifts the tension into the shoulder joint instead of the chest. Now you’re not maximizing chest activation, you’re stressing the front delts and setting yourself up for shoulder pain, irritation, and potential injury. If you want to train smart and actually grow, you need proper form and proper setup. Here’s the fix. Raise the seat so that when your arms are extended, your shoulders are slightly above your hands. That small adjustment keeps the resistance in line with your pec fibers, increases muscle tension where you want it, improves chest engagement, and takes unnecessary stress off the shoulder joint.
Papa Pump814,000 views • 8 months ago
If you’re lifting heavy weight but you aren’t seeing gains. You’re likely doing the exercises wrong. Your body is smart and is going to do whatever is necessary to move the weight from A to B. Even if that means recruiting muscles that you don’t intend to target. So make sure you do this when performing the lateral raise ✅ Pick and appropriate weight that you can complete all reps with good form. ✅ Instead of bringing your arms straight to the side. Try to position them between 45 and 60 degrees. ✅ Act like you’re reaching your hands out to the walls instead of pulling up. If you’re tired of guessing and need a plan that actually works check l!nk in profile for programs
Papa Pump562,000 views • 8 months ago
The reason you look like you don’t even lift is because one week you’re doing X, the next week you’re doing Y, and the following week you’re doing Z, trying to “confuse the muscle” and thinking that’s what makes it grow. But contrary to that belief, your muscles don’t need constant variety. They need tension and consistency. When you’re always switching exercises, the muscle has no reason to adapt. That’s why progressive overload matters. Each week, you should be aiming to add a little more weight, more reps, more sets, or slow down the tempo to increase time under tension whenever possible. Track your lifts. Follow a program. If you actually want to build lean muscle, you need structure. Download a free program online, or grab one of mine linked in my bio. Either way, stick to the plan, train hard, and aim to progress every week.
Papa Pump152,200 views • 8 months ago
If you’re biceps aren’t growing, you might be making one of these 3 mistakes ❌ Too much momentum can relieve tension from the bicep. No only is this less effective, but it can possible lead to injury. Keep the core tight to limit excess momentum. ❌Using too much of the shoulder to initiate the lift. The biceps curl is a single joint exercise. So the goal should be to keep the shoulder still and only bend the elbow. ❌Ego lifting just cuz you can move the weight doesn’t meant you’re getting stronger. Make sure you use good form and perform the exercises properly!
Papa Pump137,700 views • 11 months ago
The incline press is one of the best exercises to build your upper chest. the problem is most people hit it from the wrong angles. ✅Set the bench at an incline between 15-45 degrees ✅ Try not to flAre your elbows. this can place unnecessary pressure on your shoulders joint. your elbows should be between 45-60 degrees ✅ Don’t train like a bitch and don’t ego lift. find the sweet spot that challenged you to complete the reps with good form
Papa Pump83,700 views • 8 months ago
Don’t skip ab day. Just like any other muscle, your abs need direct training if you want them to pop. Losing fat is part of the equation, but if there’s no muscle underneath, there’s nothing to reveal. Train them with intent. Develop them with overload. Then let the diet show the work. If your goal is to get the most out of your training so you can build the ultimate physique, then my JACKED and JUICY METHOD EBOOK is perfect for you! (l!nk in profile)
Papa Pump86,600 views • 11 months ago
Genetics play a major role in the shape of your calf muscle. But if you apply these training tips you can maximize calf growth 🦵🏽Train through full range of motion! 🦵🏽Choose exercises that allow you to load lots of weight in the stretched position. A calf press on the leg press machine is a safe option! 🦵🏽And lastly don’t neglect the tibialis. This ads to overall muscularity around the shin!
Papa Pump37,100 views • 4 months ago
The key to massive arms is to prioritize tricep training. The triceps make up 2/3 of the arms mass so lots make sure we train them efficiently Exercises like the overhead cable extensions and overhead dumbbell extensions train the tricep in the stretched position. Exercises like kickbacks train the tricep in the shortened position Exercises that we can easily overload with heavy weight like skullcrusher and tricep push downs are great for overall mass Pick 1 from each category and watch your triceps explode! Get access to my 4 day program if wanna make better gains 🔗 in bio
Papa Pump66,500 views • 10 months ago
Don’t turn your lat pulldowns into a row. If your lats aren’t growing, you’re probably using momentum and yanking the weight too far back, shifting tension to the mid and upper back instead of the lats. The lat’s job is to move the upper arm toward the hip. Think about making your triceps kiss the upper part of your lat on every rep. Works with neutral or wide grip pulldowns. Try it next session. If you struggle with structure in the gym, Pump45 gives you the exact plan to follow. Link in bio.
Papa Pump58,600 views • 8 months ago
SAVE FOR LATER Execute your exercises properly! Now I know there’s alot of questions on the best exercises for each part of your back so ima keep it simple Lats- keep your elbow tucked close to your body and drive elbow toward hip Mid Back- keep elbows at 45 degrees and focus on squeezing your shoulder blades together. Upper back and rear delts- keep elbows at 90 degrees and focus on lifting until elbow aligns with the shoulder Keep this in mind when you’re targeting different areas of your back
Papa Pump52,300 views • 11 months ago
Pick one or two of these exercises to add to your lower body day if you’re not already training glutes. The glutes are a massive muscle group located at the center of the body. They play a major role in producing power and improving all of your lifts. However undertrained glutes can lead to lower back pain and hip problems in men. so directly train your glutes so you can build a strong, fully developed physique.
Papa Pump40,500 views • 8 months ago
At this stage in my life, it’s not about doing more work. It’s about doing the right work consistently. Training for a sub-20 minute 5K means my cardio has to stay locked in. The NordicTrack 2450 treadmill paired with iFIT gives me structure when time is tight or getting outside isn’t an option. Instructor-led runs keep my pace honest, my heart rate in check, and my effort where it needs to be. No guessing or wasted effort, just structured cardio so I can get in, get out, and get on with my life. Use code BENPRUITT to save on your @NordicTrack nordictrack gear. @iFIT membership sold separately. #sponsored
Papa Pump42,000 views • 9 months ago
If you’re eating “a lot” but still not gaining weight, you’re not a hardgainer. You’re an undereater. Your body can only build muscle if you give it enough fuel. No surplus, no growth. It’s that simple. So make sure you do this if you’re serious about putting on size: ✅ Eat in a calorie surplus. More calories than you burn. Track it don’t guess. ✅ Time your carbs around training. Small meal before (rice, fruit). Gatorade during. Carbs and protein after. ✅ Train hard enough to actually need the food. Push your sets to failure.Otherwise you’ll just get soft If you’re tired of spinning your wheels and need a plan that actually works, check the l!nk in profile for programs.
Papa Pump33,600 views • 8 months ago
Muscle isn’t built from the pump and it’s not built from hitting PRs every single week. It’s built from tension. Two ways to increase it: One, standardize your form and control the negative. Act like your arms are elevators lowering the weight. Elevators don’t just drop, they lower with control. You don’t have to move super slow, just don’t let the weight fall. Two, train through the proper range of motion. You don’t need a super deep stretch or a crazy squeeze. Just stay in the active range of motion for the muscle you’re trying to work. And none of this matters if you’re training soft. Take your sets to failure or near failure. That’s the whole point.
Papa Pump33,300 views • 8 months ago
Treat the weights like you’re carrying a sleeping baby…. Thank me later
Papa Pump12,700 views • 4 months ago
