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# ![@benpruitt_fit Avatar](https://lunarcrush.com/gi/w:26/cr:tiktok::6567816553013952513.png) @benpruitt_fit Papa Pump

Papa Pump posts on TikTok about papa, make your, ab, you dont the most. They currently have XXXXXXX followers and XXX posts still getting attention that total XXXXXX engagements in the last XX hours.

### Engagements: XXXXXX [#](/creator/tiktok::6567816553013952513/interactions)
![Engagements Line Chart](https://lunarcrush.com/gi/w:600/cr:tiktok::6567816553013952513/c:line/m:interactions.svg)

- X Week XXXXXXX +36%
- X Month XXXXXXX +6.80%
- X Months XXXXXXXXX -XX%
- X Year XXXXXXXXXX -XX%

### Mentions: XX [#](/creator/tiktok::6567816553013952513/posts_active)
![Mentions Line Chart](https://lunarcrush.com/gi/w:600/cr:tiktok::6567816553013952513/c:line/m:posts_active.svg)

- X Year XX +25%

### Followers: XXXXXXX [#](/creator/tiktok::6567816553013952513/followers)
![Followers Line Chart](https://lunarcrush.com/gi/w:600/cr:tiktok::6567816553013952513/c:line/m:followers.svg)

- X Week XXXXXXX -XXXX%
- X Month XXXXXXX -XXXX%
- X Months XXXXXXX +2%
- X Year XXXXXXX +26%

### CreatorRank: XXXXXXX [#](/creator/tiktok::6567816553013952513/influencer_rank)
![CreatorRank Line Chart](https://lunarcrush.com/gi/w:600/cr:tiktok::6567816553013952513/c:line/m:influencer_rank.svg)

### Social Influence [#](/creator/tiktok::6567816553013952513/influence)
---

**Social topic influence**
[papa](/topic/papa) #697, [make your](/topic/make-your) #1459, [ab](/topic/ab), [you dont](/topic/you-dont) #1976, [instead of](/topic/instead-of) #1029, [for your](/topic/for-your), [belly](/topic/belly), [just do](/topic/just-do), [should be](/topic/should-be), [put the](/topic/put-the)

**Top accounts mentioned or mentioned by**
[@ehplabs](/creator/undefined) [@youngla](/creator/undefined) [@iamkarimmm](/creator/undefined) [@the](/creator/undefined) [@clmmcdonald1](/creator/undefined)
### Top Social Posts [#](/creator/tiktok::6567816553013952513/posts)
---
Top posts by engagements in the last XX hours

"You can also start with heavy weight and decrease the weight while you increase reps but If youre just going to the gym and randomly picking out weight. Youre leaving your gains up to chance. A simple way to easily predict outcomes and also motivate you to rapidly inmprove is by utilizing the pyramid strategy for your rep ranges. This is where you do the 1st set with a weight that challenges you to complete the high number of reps and the for all the following sets increase weight as you work your way down to the lower number in the rep range. This allows for you to increase weight and reps"  
[TikTok Link](https://www.tiktok.com/@benpruitt_fit/video/7390151696896281887) [@benpruitt_fit](/creator/tiktok/benpruitt_fit) 2024-07-10T23:23Z 946K followers, 3.7M engagements


"FUCKIN UP YOUR ROWS 🔥For lats ✅ Straighten your legs to create as much distance between you the pulley as possible ✅ Drop your shoulders and keep elbows tucked close to your body ✅ Pull bar to belly button 🔥FOR MID/UPPPER BACK ✅Plant feet ✅ Slight lean forward and open up your scapula(act like youre giving a bear hug. ✅Pull bar to sternum #backworkout #lats #backexercisesathome"  
[TikTok Link](https://www.tiktok.com/@benpruitt_fit/video/7335631792369749294) [@benpruitt_fit](/creator/tiktok/benpruitt_fit) 2024-02-15T01:18Z 946K followers, 2.4M engagements


"If your plan says X sets of XX. That means X WORKING SETS A lot of yall just do X sets that arent even challenging and then move on to the next exercise 🤦🏾♂ And thats exactly why you arent growing because youre basically doing X warm up sets A working set is a set that pushes the muscle near failure. ITS SUPPOSED TO BE HARD Those last few reps should be a struggle. When you are pushing yourself each set your muscles have a reason to get stronger If youre not pushing yourself your muscles will not grow. Its that simple. #workout"  
[TikTok Link](https://www.tiktok.com/@benpruitt_fit/video/7379065940597624107) [@benpruitt_fit](/creator/tiktok/benpruitt_fit) 2024-06-11T02:24Z 946K followers, 2.7M engagements


"If you workout everyday and still look the same. Then you might want to look at your effort level. If you want to build muscle then it helps to understand RIR. Which is basically how many reps you have left in the tanks A lot of yall will stop your sets right at XX reps when you couldve done XX. THATS LEAVING X REPS IN THE TANK BASICALLY A WARMUP SET If thats the case then you either need to increase the load you train with or adjust the rep scheme. Whichever you decide aim to finish your sets between 1-3 RIR. Fit x @youngla cxde PUMP #Bodybuilding #strenthtraining #workouttips #papapum"  
[TikTok Link](https://www.tiktok.com/@benpruitt_fit/video/7403164795316260127) [@benpruitt_fit](/creator/tiktok/benpruitt_fit) 2024-08-15T01:00Z 946K followers, 703.3K engagements


"The bigger Ab muscles you have the more visible they will become even if you arent at extremely low bodyfat percentages So dont neglect your Ab training Ab training doesnt need to be complex with a million different circuits you simply need to treat the abs like any other muscle group That means doing 6-12 TOTAL sets of abs per week That can look like X sets of a leg raise variation paired with X sets of a crunch variation 2x/week Do this and keep your bodyfat in check and youll have a crazy six pack #workouttips #papapump #weighttraining #strengthtraining #abs"  
[TikTok Link](https://www.tiktok.com/@benpruitt_fit/video/7416158746457492766) [@benpruitt_fit](/creator/tiktok/benpruitt_fit) 2024-09-19T01:23Z 946K followers, 864.6K engagements


"We put the @ehplabs new Hectic preworkout to the test today And lets just say the results speak for themselves. But dont take my word for it try for yourself Make sure you use code PUMP at checkout"  
[TikTok Link](https://www.tiktok.com/@benpruitt_fit/video/7473687524490235166) [@benpruitt_fit](/creator/tiktok/benpruitt_fit) 2025-02-21T02:05Z 946K followers, 21.6K engagements


"THE TRIS ARE GONNA MAKE HER SPREAD THEM THIGHS 🤪 If youre not focusing on triceps good luck growing your arms. The triceps are what make your arms look big. One of the largest parts of the triceps is the long head. Since the longhead crosses the shoulder and elbow joints shoulder position can play a big role in to target this muscle. ✅Cross body extensions allow the arms to cross the torso which helps increase range of motion ✅Overhead tricep extension allow for for the triceps to be worked in a more stretched position. ✅Standing kickbacks allows us to train the triceps in shoulder extension"  
[TikTok Link](https://www.tiktok.com/@benpruitt_fit/video/7364214486171012394) [@benpruitt_fit](/creator/tiktok/benpruitt_fit) 2024-05-02T01:53Z 946K followers, 5.5M engagements


"Just because the muscle exist underneath the fat doesnt mean you should stop exercising the muscle. Otherwise there wouldnt be any reason to train any muscle. Now Im not saying to go out and spam every ab exercise. Program them into your routine strategically. I recommend training 6-10 sets per week focusing on exercises that not only train the X pack but also help improve core stability. Like the hanging leg raise. We gotta stop with this belief that abs are built in the kitchen. When the reality is we optimize our results through properly training ALL of our muscles combined with proper"  
[TikTok Link](https://www.tiktok.com/@benpruitt_fit/video/7364935795389582634) [@benpruitt_fit](/creator/tiktok/benpruitt_fit) 2024-05-04T00:32Z 946K followers, 433.9K engagements


"The abs just are just like any other muscle and if you want them to POP when you get lean then you are better off TRAINING them directly. You dont need to spam Ab exercises Every day. Heres two exercises that have been proven to develop the rectus abdominis (6 pack muscle) 🔥CAPTAINS CHAIR LEG RAISE ( X sets of 10/ 2x per week) Each week aim to do X more rep than the previous week) 🔥Machine Ab crunch ( X sets of 10/ 2x per week add weight when it is no longer challenging to complete XX reps) #abexercises"  
[TikTok Link](https://www.tiktok.com/@benpruitt_fit/video/7373882812430175531) [@benpruitt_fit](/creator/tiktok/benpruitt_fit) 2024-05-28T03:11Z 946K followers, 464.5K engagements


"That left shoulder pain isnt goin anywhere if you ignore it. One of the main reason people quit training is due to injury. Do these X things to help prevent shoulder pain 1Warm up- dont just swing your shoulder around with weight grab a resistance band and put it on your forearm and press up and down slowly. This will help with shoulder stability. 2Humble yourself. Dont just lift heavy ass weight for your ego. Lower the weight to a load you can control. 3Adjust your setup. Many people flare their elbows despite the pain. A slight elbow tuck can alleviate joint pressure #strengthtraining"  
[TikTok Link](https://www.tiktok.com/@benpruitt_fit/video/7405410895263747358) [@benpruitt_fit](/creator/tiktok/benpruitt_fit) 2024-08-21T02:16Z 946K followers, 1.5M engagements


"Now I know a lot of yall struggle to get depth in your squat due to ankle mobility issues so hopefully this helps When we have our heels elevated at an angle it allows for our knees to get into full flexion without ankle mobility being a limiting factor And when are knees are fully flexed we have a better chance of building those quads so you can fill out your hoochie daddy shorts Try this the next time you train and let me know how that works for yall #legexercise #squats"  
[TikTok Link](https://www.tiktok.com/@benpruitt_fit/video/7343450476467227947) [@benpruitt_fit](/creator/tiktok/benpruitt_fit) 2024-03-07T02:58Z 946K followers, 273.1K engagements


"I wish someone would have told me this when I started lifting For years my weak side visibly lagged behind my strong side. And I tried so many different techniques to fix the issue. But I didnt see any progress until I did this. I realized that i had to start training my brain to use my weak arm outside of the gym. Carrying groceris. Unpacking weights Opening doors Are all common activities that we do with our strong arm and dont even realize it. Train your brain to use both sides evenly. #trainingtechniques #muscle"  
[TikTok Link](https://www.tiktok.com/@benpruitt_fit/video/7353088474469174570) [@benpruitt_fit](/creator/tiktok/benpruitt_fit) 2024-04-02T02:18Z 946K followers, 1M engagements


"You can have the best attachments in the world but it wont matter if your mechanics are shit Your body doesnt know what attachment you are using but it does respond the resistance path. So keep this in mind when training back To make your back wider. ✅Focus on sitting tall and driving the elbows to the hips. ✅Squeeze hard as hell at the bottom ✅Make sure you get a good stretch at the top To Make your back thicker. ✅lean back slightly ✅focus on driving the elbows past the torso ✅squeeze the shoulder blades together #backworkout"  
[TikTok Link](https://www.tiktok.com/@benpruitt_fit/video/7353844684529159470) [@benpruitt_fit](/creator/tiktok/benpruitt_fit) 2024-04-04T03:13Z 946K followers, 1.4M engagements


"I literally see people fucking this exercise up DAILY If youre lifting heavy ass weight but you arent seeing gains. Youre 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 dont 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 XX and XX degrees. ✅ Act like youre reaching your hands out to"  
[TikTok Link](https://www.tiktok.com/@benpruitt_fit/video/7363458586187533611) [@benpruitt_fit](/creator/tiktok/benpruitt_fit) 2024-04-30T01:00Z 946K followers, 9.5M engagements


"The cable machine is a quick way to hit all three delts if youre short on time. Now these exercises should not be the only exercises you do for shoulders but they are great to do on your chest focused push day. #shoulderworkout"  
[TikTok Link](https://www.tiktok.com/@benpruitt_fit/video/7366801956108602667) [@benpruitt_fit](/creator/tiktok/benpruitt_fit) 2024-05-09T01:14Z 946K followers, 13.8M engagements


"Execute your exercises properly Now I know theres 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 XX degrees and focus on squeezing your shoulder blades together. Upper back and rear delts- keep elbows at XX degrees and focus on lifting until elbow aligns with the shoulder Keep this in mind when youre targeting different areas of your back #backworkout"  
[TikTok Link](https://www.tiktok.com/@benpruitt_fit/video/7368630643783109931) [@benpruitt_fit](/creator/tiktok/benpruitt_fit) 2024-05-13T23:30Z 946K followers, 3.6M engagements


"Ego lifting is killing your gains and hurting your shoulder joints Do this instead 👇🏽 ✅Pick a weight that you can complete a full set with proper form. ✅Set the bench just below XX degrees. ✅Make sure your wrist elbows and joints are in alignment. ✅Press with a full range of motion. if you do feel the need to do half reps perform long length partials(from the full stretched position halfway up). Do this when you are no longer able to complete a full rep. #shoulderworkout #shoulderpress"  
[TikTok Link](https://www.tiktok.com/@benpruitt_fit/video/7374598311275285802) [@benpruitt_fit](/creator/tiktok/benpruitt_fit) 2024-05-30T01:27Z 946K followers, 1.4M engagements


"Focus on the function❗In order to connect with any muscle it helps if you know the function. For the lats the function is assisting in moving rhetorical shoulder. Heres what you can do if you have trouble connecting with your lats Step 1: chest up rotate the shoulder back and down & squeeze. (This is called scapular depression) Step 2: with the shoulder down pull your upper arm back. (This is called shoulder extension.) Step 3: with the scapula depressed and shoulder extended. Rotate your shoulder outward. (This is called shoulder rotation) Complete this sequence until you feel a strong"  
[TikTok Link](https://www.tiktok.com/@benpruitt_fit/video/7394632397330877726) [@benpruitt_fit](/creator/tiktok/benpruitt_fit) 2024-07-23T01:10Z 946K followers, 2.6M engagements


"The muscles need tension to grow But when you just go through the motions or use momentum to move the weight your taking tension of then muscle. Heres how we can apply tension to the muscle. ✅control the negative This is the portion of the exercise where the muscle is stretching. so instead of just dropping the weight.FIGHT THE WEIGHT AS THE MUSCLES STRETCH. ✅Avoid momentum. Stop picking weight that causes you to break form. Choose a weight that you challenges you to complete all reps with proper form. #bodybuilding Fit x @youngla cxde- pump #strengthtraining #workouttips #muscle #papapump"  
[TikTok Link](https://www.tiktok.com/@benpruitt_fit/video/7402420143302692126) [@benpruitt_fit](/creator/tiktok/benpruitt_fit) 2024-08-13T00:51Z 946K followers, 3.6M engagements


"Theres nothing worse than getting stuck in a training plateau. We already know that you need to take the muscles near failure to train. But sometimes straight sets dont cut it. When thats the case we need to get creative Enter rest pause method On your last set go to failure as you normally would But dont call it a day just yet Give yourself about XX seconds to reset then grab the weight again and go til failure again Keep repeating this until you cant squeeze out anymore reps. This is going to take you to true failure and youll be breaking through plateaus in no time. Dont abuse this"  
[TikTok Link](https://www.tiktok.com/@benpruitt_fit/video/7407624719094058270) [@benpruitt_fit](/creator/tiktok/benpruitt_fit) 2024-08-27T01:27Z 946K followers, 1.3M engagements


"If you want Boulder Shoulders. You cant just do lateral raises all day You gotta focus on all X parts of the delt 1The front delt is going to help give you that shelf that ties into your chest. Pressing movements are great to develop the front delt but you can also do front raises 2The rear delt is often neglected. But thats what completes the shape Compound pulling movements along with reverse flies and face pulls can really target the rear delt. X And of course we have everyones favorite the lateral or side delt. This is involved a bit in pressing movements but also involved in lateral delt"  
[TikTok Link](https://www.tiktok.com/@benpruitt_fit/video/7410230692686122270) [@benpruitt_fit](/creator/tiktok/benpruitt_fit) 2024-09-03T01:59Z 946K followers, 3.1M engagements


"No need to over do it on your chest days Instead of doing every exercise in the book just focus on X (+1) exercises per chest day. Repeat these exercises from week to week while aiming to improve in weight reps or technique and your girl will finally have a soft place to lay her head at night #workouttips #weighttraining #strengthtraining #bodybuilding"  
[TikTok Link](https://www.tiktok.com/@benpruitt_fit/video/7426170995028790571) [@benpruitt_fit](/creator/tiktok/benpruitt_fit) 2024-10-16T00:56Z 946K followers, 8.2M engagements


"Meal Prep in under an hour Just get your X favorite meats X carb source and X veggie source Cook it all up and put it into containers Use that as ingredients to create amazing meals Its honestly so simple Now these are just simple staples you still want to make sure youre eating fruits vegetables and healthy snacks Its also important to make sure youre supplementing when necessary. One of my go to sources of protein is @ehplabs Oxywhey. Digest fast taste delicious and is super convenient on the go If you want more details on how to meal prep. Comment the word playbook and Ill send a free copy"  
[TikTok Link](https://www.tiktok.com/@benpruitt_fit/video/7499338359853059358) [@benpruitt_fit](/creator/tiktok/benpruitt_fit) 2025-05-01T05:03Z 946K followers, 355.2K engagements


"lets be real Standard Bicep Curls will only get you so far if you want to see crazy gains you need to start hitting the bicep from different angles. Exercises where the elbow is placed in front of the torso will help train the muscle in the shorted position. Exercises where the elbow is placed behind the body will train the muscle in the stretched position. Exercises where you switch the grip can help add depth and dimension to the arm"  
[TikTok Link](https://www.tiktok.com/@benpruitt_fit/video/7541519367637339422) [@benpruitt_fit](/creator/tiktok/benpruitt_fit) 2025-08-22T21:07Z 946K followers, 905.8K engagements


"The older I get the more I value time. I want to stay strong stay mobile and look good but I also want to pour energy into the things that actually matter. Thats why I built this 45-minute workout. Its not about doing more its about doing what works. Less time. More intention. Thats real strength"  
[TikTok Link](https://www.tiktok.com/@benpruitt_fit/video/7563399292111588638) [@benpruitt_fit](/creator/tiktok/benpruitt_fit) 2025-10-20T20:12Z 946K followers, 42.6K engagements


"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 X from each category and watch your triceps explode"  
[TikTok Link](https://www.tiktok.com/@benpruitt_fit/video/7565977295089831198) [@benpruitt_fit](/creator/tiktok/benpruitt_fit) 2025-10-27T18:56Z 946K followers, 36.3K engagements


"Dats on pump"  
[TikTok Link](https://www.tiktok.com/@benpruitt_fit/video/7566012638526852382) [@benpruitt_fit](/creator/tiktok/benpruitt_fit) 2025-10-27T21:13Z 946K followers, 3500 engagements


"Ego lifting is killing your gains and hurting your shoulder joints Do this instead 👇🏽 ✅Pick a weight that you can complete a full set with proper form. ✅Set the bench just below XX degrees. ✅Make sure your wrist elbows and joints are in alignment. ✅Press with a full range of motion. if you do feel the need to do half reps perform long length partials(from the full stretched position halfway up). Do this when you are no longer able to complete a full rep"  
[TikTok Link](https://www.tiktok.com/@benpruitt_fit/video/7566352368577678623) [@benpruitt_fit](/creator/tiktok/benpruitt_fit) 2025-10-28T19:12Z 946K followers, 21.7K engagements