The Perfect 3 Exercise Chest Workout For "Upper Pecs"
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- čas přidán 1. 09. 2019
- So you are looking to build an amazing upper chest. You have come to the right place. In this video we will go over the perfect three exercise workout for amazing upper pecs. This might not look like much but trust me it will burn like fire. Give this a try and let me know how it was.
For more perfect workouts click the link: • The Perfect Workouts
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John Meadows is an American professional bodybuilder and entrepreneur with an intriguing story. While John now boasts a successful career as an IFBB Pro bodybuilder and fitness company owner, his journey towards the top was extremely difficult.
Growing up, John never met his father, and his mother died at an extremely young age. This meant John only had his grandmother to take care of him. When his grandmother tragically passed away in 1999, John was left alone without his family to support him.
As the years went by, John continued to face new adversities in his life. During his early days in bodybuilding, John suffered from a rare colon disease. After fighting the disease for several months, his colon burst - almost resulting in his death. Luckily, John was quickly rushed to an emergency room where his life was saved. After several months of recovery, John was finally back on his feet.
Coming back into bodybuilding, John used the very obstacles that almost cost him his life as ‘fuel’ to grow stronger. Ever since he recovered from the colon surgery, John has gone on to become a successful bodybuilder, entrepreneur, and inspiration for many people all over the world.
IFBB North American Bodybuilding Championships, Men’s Heavyweight, 4th place
2005
USA Bodybuilding & Figure Championships, Men’s Heavyweight, 13th place
Los Angeles Bodybuilding, Fitness & Figure Championships, Men’s Heavyweight, 4th place
2007
IFBB North American Championships, Men Heavyweight, 16th place
2010
IFBB North American Championships, Men’s Heavyweight, 12th place
2011
North American Championships, IFBB Men’s Bodybuilding: Heavyweight, 9th place
2012
North American Championships, IFBB Bodybuilding: Over 40 - Heavyweight, 2nd place
North American Championships, IFBB Bodybuilding: Heavyweight, 7th place
NPC Teen, Collegiate & Masters National Championships, Bodybuilding: Over 40 - Heavyweight, 2nd place
2013
Masters National Championships, Bodybuilding: Masters Over 40 Super Heavyweight, 2nd place
Masters National Championships, Bodybuilding: Masters Over 35 Super Heavyweight, 3rd place
2014
NPC National Championships, Bodybuilding Heavyweight, 6th place
Masters National Championships, Bodybuilding Masters Over 35 - Super Heavyweight, 2nd place
Team Universe, Bodybuilding Over 40 Super Heavyweight, 4th place
2015
NPC Universe, Bodybuilding Over 40 Overall, 1st place - Earned the Pro Card
Wings of Strength Texas, Bodybuilding IFBB Pro 212, 5th place
Tampa Pro, IFBB Pro 212, 3rd place
Vancouver Pro, Bodybuilding IFBB Pro 212, 5th place
2016
Wings of Strength Chicago Pro, IFBB Pro Men 212, 10th place
Toronto Pro, IFBB Pro Men 212, 10th place
Arnold Classic, IFBB Pro 212, 9th place
2017
#ChestWorkout #UpperChest #JohnMeadows - Sport
It hurts to know where Mr. Meadows is now but even though you're not with us physically just know you will always be remembered in our hearts the great man you are! More importantly, condolences to everyone close to him 🙏❤
😢 he is in a better place!
He is in Heaven's Golds Gym!
That dumbbell loader is just amazing
cj77 me too.
Every gym should have them. Most of us know that as we get it gotten stronger, lifting a dumbbell into an incline press or shoulder press position can be very difficult and many times is a circus act.
I literally said "Wow!" haha
@@ypmm53 I once injured my shoulder getting the heavy DBs into position when I was cutting. Wish I had them loaders!
Y Fish I have some tendinitis of the right forearm and bicep area and it’s a bitch trying to get them up sometimes. It’s not unusual to tweet something when doing this. Sounds like we both don’t have training partners. That is the only ways to do it.
My father in law has been looking for one for years. He just uses anyone nearby for now
RIP John. Thank you for sharing your knowledge. This video shows me how dedicated you are to all of us trying to build muscle.
@steefv... ( Sharing )
In memory of Franco, one of (if not the?) best upper chests of all time. RIP :(
Chris Neale respect ✊
🙏
Chris Neale none of them in my gym
David Lloyd lmao
The best fascist regime of all time
That dumbbell machine is freaking cool.
Trying to get the dumbbells up with my messed up shoulder is scary.
Yeah those should be required in every gym.
I loved this video so much I went to the gym and did it with out the loader but I love to have that in our gym
Yeah, I've never seen that one of those before.
@@robinfielding9506 where is that gym?
Hey guys. To clear up the confusion here. As we went over in the video you DO NOT want to pull your shoulders back when you press and hold the scapula in retraction during the concentric portion on incline OR flat presses. You want tension around the scapula during the eccentric and then you want to allow the scapula to rotate around the rib cage as you perform the concentric. This is the only way you will get the pecs to maximally shorten. Which is why you can literally see John’s pecs not get a contraction until he allows his shoulders to roll around. Being held in contraction is going to create dysfunction and instability in the shoulder joint and will create crappy motor patterns that will end up biting you in the ass eventually. It is NOT safer for the shoulders for them to be held in retraction. It’s worse. As the scapula is being held back like this you’re creating MORE impingement in the shoulder. I know a lot of you have heard from so many to pull the shoulders back and hold them there but it’s flat out wrong bio-mechanically. The proof is in the pudding in this video.
Great pointers man, awesome job.
Great advice as always.
Idk, I've seen to many "put ur shoulder blades in ur pocket" had injured my shoulder pressing and once I started retracting the scapula, been injury free in my shoulders since. Jeff cavalier explains the science well behind this. I might believe to not do this if you could prove the science behind ur statement. The then the proof will surely be in the puddin, thanx.
@@troydefond2307 the scapula is designed to move WITH the arms. When you look at all of the musculature that is connected back to front, and front to back in the pushing and pressing muscles you'll see that. On the front side of the body, the pec major attaches to the humerus. On the back side it's your traps and rhomboids that originate on the spine and then insert over onto the scapula. The part of the scapula directly over the head of the humerus is the acromion. The little muscle that runs between that area is the supraspinatus. When you pull the scapula back and down and hold it there while lifting your arm, it closes off that space in the supraspinatus resides in. That's shoulder impingement. Now you have two opposing forces happening everytime you press while in that position, and it will cause significant abrasion to that rotator cuff muscle. Fact. You want the scapula to move into retraction during the eccentric portion of the press, because the humerus is moving back towards the body via tranverse shoulder extension. But when you reverse that and go into the actual pressing portion, why on Earth would you hold the shoulders back/down when (as noted) the humerus and scapula are designed to work together? You wouldn't. You would allow the scapula to rotate around the rib cage as the shoulders go into transverse shoulder flexion, to allow the pecs to fully shorten. If the pecs are trying to pull the arms forwards, and the muscles of the back are trying to keep the shoulders pinned back....what do you think happens to that space in the acromion? It narrows and then grinds on that muscle in there. The proof was already in the pudding in this video. If the pecs are trying to shorten why on Earth are you putting the shoulders in a position that won't allow that to happen? At a very basic level does that make any freakin' sense?
@@paulcarter9546 okay, however how do u explain the 1000's of ppl who suffered woth shoulder pain that went away and injury free in the shoulders once they started retracting the scapula? And if u pin them in the eccentric portion, plz make a video showing this technique so everyone can get it down without injury.
I wish all gyms had those dumbbell holders for the incline bench.
They are training in my gym in this video lol, seeing John's tour of Bob's Fitness is what finally convinced me to join after fretting over the cost for a few weeks. Turns out it's not much more than something like Golds or Genesis where I used to go but significantly better equipped.
Thirty years of training, a decade of competing, and you guys just revolutionized my pec training in under eleven minutes. Great stuff! Thanks!!
John meadows a legend to live on forever as a teacher in these videos. Countless generations will be impacted by John’s teachings.
The tips u get is like hitting the jackpot, noone can explain things better than John and any guest on his channel, straight to the point and easy, 💯
Thank you both for the shoulder rotation tip, for years I’ve seen every video on CZcams saying to lock the shoulders back. I could never feel my chest contracting. I thought I was defective because I wasn’t feeling it but this video helped me get a contraction in the chest! Thank you for all the advice you give John!
I agree most every video say to rotate your shoulders back when you bench. I have been doing it wrong for years.
Idk man when I rotate my delts foward with the press I feel like my front delts take over and my upper pecs don’t get isolated as much. I can feel my upper pecs fully contract even with my scapula together.
That was a very interesting point I agree. I've heard so many respected trainers/fitness pros say to retract the scapula and keep it locked in place throughout. I'm going to try this the next time I bench -- but my upper pecs do contract more just sitting here when I allow the shoulder to come forward.
@@bh2155 I feel it's antidotal. If u have bigger anterior delts.....May scapula retraction is better and opposite for those not ad shoulder dominate
i would take that advice with a grain of salt, if you have really long arms like myself, doing that on every chest exercise will kill your rotator cuffs, i get the point he's making that you can get more flex out of the pec, but doing that on really heavy flat bench press would kill my shoulders
As always learning something new. Thanx John
I watched this video with the sound down while watching television. Even with the minimal sound the way it was described makes more sense than the other videos I've seen! I noticed the way the gentleman looked up while doing the cable weights indicated how he was focused to bring the weights up high enough to focus on the upper pecs. I just have resistance bands but I think I can make it work, thanks!!!
Awesome parts that I noticed in this video are as follows.
2:00 Not pinning the shoulder blades together to feel the chest working correctly.
4:38 Working hard on 1-2 top sets to stimulate the muscle and not annihilate it.
5:10 To get maximal tension in the upper pec, we want to orient the arm in a way that the upper chest is maximally stimulated. Very similar to driving the elbow back to work the lats.
I always learn so much from John and Paul. This is an awesome video and something everybody should learn when it comes to training. Keep it up!
Thanks for sharing your knowledge!
Awesome video! Love em!
Great advice as always 👍
oh ya can’t wait to try those variations!
Great video as always lots of excellent tips from two professionals thank you
Thanks MD& Paul!!
This is so awesome. I saw one of your videos a while ago, with I think Eugene and you talked about angles. I decided to apply the same principles to all the muscle groups and as a conclusion I came up with the same ideas as Paul and to have this verified is really cool.
Great video cant wait to try it
Top content bro, a lot of people say keep shoulders back and retract but if you just copy&past it actually blocks the pecs. You have explained this perfectly! Cheers!
Golden tips and advise!
John is my favorite fitness youtuber 💪 changed my physique in a massive way because of your videos! Appreciate it mate!
Good stuff dog.
Realy like this on proper form and what that does for my muscle activation.
Keep em coming
I was literally watching your low volume chest workout for tomorrow and this popped up 👍👍 gonna incorporate this into my workout tomorrow, great tips as always Sir!
so good! Real good stuff ! Thanks👍
This was one of the best instructional vidoes ive ever seen, Paul carter really does a great job at explaining things and you both bring up great points that are relevant to the subject. Keep up the great work John and Paul, you guys are great. Please have Paul on as a regular.
Thank you my man!
I was going to write the same thing excellent hands on explanations. Very instructive.
I did this workout today and had one of the best upper chest pumps, I've ever had. I threw in a flat machine press and pushups in between these exercises also. I have not been able to get my upper chest to respond for awhile now. I was a little skeptical about letting the shoulders move during incline dumbbell presses but after the 1st set of light weight on my warm up, I could feel a slight pump in the upper chest already. I did 4 sets of 10 with 80 pound dumbbells with a slight squeeze at the top. My upper chest was very pumped and felt it less in my anterior delt. I would definitely suggest people give this a try before saying it doesn't work or it's the wrong way to do it. Awesome video!
BOOM! And there it is!
I went and took a pic because I have never felt my chest that pumped. I could actually see veins in my upper chest.
Awesome information
Wow !! What a wicked pump , tried them this morning.
Thanks,i'll try it.
God bless you and Paul Carter. Great tutorial!
Thank you!
Great informational video! Definitely will implement this next chest workout. Upper chest gains.
Perfect, thank you
Great informative video guys!!! 🔥🔥🔥
Great video. Thank you.
AWESOME. THANK YOU SIR.
Thank you
Great video guys, gonna mix up my chest workout with this routine! Thanks John!
Man just always good to see real workouts tips as always a1
always get good tips from your videos 👍
That dumbbell loader is just mind-blowing
Very cool video,
I’ve always felt like I had such a bad mind to muscle connection with my chest if I retracted as everyone instructs and always felt more with a slight retraction but more natural pressing motion. Glad to know I’m not totally wrong!
If I could choose a trainer to help me go all the way with competing, John would be my main guy. No exceptions.
Thanks
Great video sir..blessings 💪💪💪💪💪💪💪💪
Cool to see you collab with that dude, I always read his articles and i knew he looked familiar lol.
Interesante. 🤔
Lo pondré a prueba hoy mismo
cool workout tip.....and good to see legendary paul carter...
Thanks for this video guys :) my cable sets will be 100times more effective now :D looking forward for my next chest day!
I've always loved the feeling of feet elevated pushups , I like to use a weight vest and add weight through the sets.
Love it.Vince said to emphasize upper pecs for the classic physique..
Man, that's a great tip about not pinning the shoulders back. I had a trainer tell me to do that and it did nothing but aggravate my shoulder joints. Keep the chest up, yes but never pin the shoulders back.
YES! Finally!
John, please make more of these "movement myth debunk" videos.
The points made in this vid is what my shoulder impingement has been trying to tell me for years!
Now, before someone goes into a full-fledged "biomechanics" frenzy about how the ideas presented in this video are wrong (because there's always this one guy who knows it all)...
My take on why the "scaps depressed and retracted ALL THE TIME, AT ALL COSTS" cue is perpetuated:
1) The "scaps back and down" cue is what personal trainers and fitness celebs have been preaching - and told themselves. Regurgitate whatever nonsense you heard yourself. It doesn't mean they're unintelligent or have malign intentions. On the contrary, they're trying to help...
2)... and it DOES make intuitive sense that depressing and retracting your shoulder blades in order to create a stable base to press (or pull) from is always preferable...
3)... however, the cue is likely to have seeped from powerlifting into general fitness coaching and is now applied to EVERY DAMN EXERCISE IN THE WHOLE WORLD, without any regard to the underlying idea and reason(ing) behind this very sports specific cue.
Same goes for VERTICAL PULLING. The "shoulder blades down in your back pocket" cue throughout the whole motion is like trying to give the body's "natural intelligence" (okay, that sounded hippie-like) mixed signals.
Thanks for the video, John and Paul. More training sessions with the two of you.
100%!!!!
DUDE YOU NAILED IT! GREAT JOB!
Great information on some chest by Paul Carter and John Meadows RIP 🙏🏼💪🏼🙏🏼
I like the Dumbbell loader. Would superset the Incline DB Press & those cable flies? Those push-ups is great finisher
I MISS YOU JOHN … WE LOVE BROTHER
those mountains!
It was on my mind today thinking How Do I get the Upper Chest and there it was the Mountaindog showing the discipline . Love that Man.
Wow that dumbbell loader is awesome
WOW! These two legends in one clip?! Awsome
more coming!
Thank you man. I'm no legend but I appreciate the words brother.
@@paulcarter9546 you need to start a CZcams channel my man.
Now see, initially I was already pressing DB's at a 45 degree! Seen Branch Warren doing it in a Flex mag or MD mag bout 10yrs ago! Just only incorporated that style bout a year ago to save stress on my shoulders! Ima relax ny shoulders and see how it feel without pinning them back! A little iffy, but ima give it a go!
Wow those cable flies really look like they are demolishing the upper pecs!! will incorporate these tips into my chest routine. Thanks!!
Man that dumbbell press holder is awesome, because of my shoulder injury I can do the workout but getting the dumbbells up is from the rack is difficult that machine would be just perfect,
The gyms in John’s videos have every machine possible. Man, where do they come from?
I would like to see Paul more active with his channel like John. Workout routines, tips, Q&A videos...
I tried something like the last exercise a few months back, but I didn't do it using the loaded stretch method demonstrated here. Instead I used the Hang & Swing method like on rear and lateral delts and tried to clap the cables together with explosiveness, knocking out 30 reps per set. I call them Cymbal Bangers and they fill your chest when doing them as a warmup exercise!
I luckily got the chance to know about John , shoutout l from Egypt 🇪🇬
Rip my brother. Thank you for this video and all you did!
God bless your soul
Cool, that´s Paul Carter. He´s a T-nation contributor, writing articles on various subjects.
LOOK at that dumbbell rack!!!
When are you competing buddy?
Show these youngsters of today how it's done.
An inspiration to us all
@buffbeezer it's not about proving anything. It's about inspiring other to compete and do the same thing. I'm 35 and just started out in the gym. And he makes me want to compete. Not to prove a point, but to inspire and lift other to become healthy, happy and better every day.
It’s very good technique for chest
Really super
John… we miss you🙏🏼! Peace and love to your family and friends.
Needed his vid just looked at the mirror I looked flat so his is great !
Interesting, one of the chest routines I do (before seeing this video) is incline dumb bell press, the pushups with my feet on the weight rack, and a pec dec with the seat lowered so my arms extend very similarly to the cable exercise. I do a descending set on the dumb bell presses, near failure sets on the push ups and another descending set on the pec dec. BTW, Cool dumb bell loader, I've never seen that.
I totally agree :-) Men of my tribe
All this time ive been placing my shoulders behind. Maybe thats the reason my upper pecs never/hard to grow. Daaamn im gonna give it a try next time. Thanks!
I always try to stay nice and tight with the scapula retracted but today I’m going go cut it out this workout and report back later on how it went
?
Beasts
Use the upper pec Luke!
The range of motion on the dumbbell incline presses is similar to the hammer strength incline press machine.
Guess which came first...
Atlantis strength makes the bench with the loader
The not pinning your shoulders back is an interesting point - I have heard so many times to pin them back and keep the shoulders retracted for the chest.
For flat bench yes pin back, upper let them loose
Ruben Perez R.I.P. Ruben’s rotator cuffs🙏🏼 Dude said “let em loose”. The cringe is real😰🤭
@@BrownPatriot316 I think ur confused.. I just wonder what my chest development looks like compared to yours, Mr ripkee, I just wonder
@@BrownPatriot316 ok I shouldn't, but lets go to class shall we..
when ur flat bench pressing when the weight drops down and you push out from this position are you able to depress both your scapulas flat onto the pad? For a long time I couldn't and never consciously though about it. As I got older I realized to when this is accomplished you give yourself a good solid base to push out of---AND you activate the proper muscles i.e the pecs..
However, when ur pressing for your upper shelf (top fibers of pecs) if you keep your scaps depressed you don't fully contract the upper fibers. You can practice this without weights and feel the difference as a matter of fact, it's demonstrated in this video. Hence my comment "flat yes, upper let them loose---only under controlled form though to accomplish full contraction. Agh, your probably some computer scab, but nevertheless there might be somebody else out there that actually lifts weights that might benefit.
Ruben Perez I’m not going to waste my time replying to that big ass essay you wrote. But I can probably bet my left nut that I have far better chest development than you😅 I’m sure your just another typical chubby ego lifter that thinks he’s swole😒
I love how this guy just manipulates John like a sock puppet all video :D xD
HAHAHAH!!!
LOL!
That's a fucking cool dumbbell rack!!!
Would like to know why the barbell incline press didn't make the list, I see you doing it almost all ur chest workouts but not here?
Anyway a great video as always informative. Thank u sir.
Because this was Paul's workout and not John's
I always do seated military barbell presses bring the bar right above my claviclewith the back of my head almost touching my spine, I seen pretty good results on my upper chest. my side chest looks pretty good from doing that.
Just call me B God DAYUM! Sounds like a whole lot of neck snap action!
Great video! Can you do one about lower pecs?
I know he's a fan of slight decline dumbell pressing.
Ricardo Garcia dips, dips, weighted dips, and more dips
@Furn333 that was easy
Where do we buy these dumbbell scoops?
so over my two push days ive put a mix of this video and youre lower outer chest video.
more of paul please
more coming!
With Covid Ramping up again & places closing/lockdown could you do another home workout series with bands & limited db?
I've been wanting to emphasize my upper chest a little more. I like these options but I will have to be very cautious with my shoulder on these movements. I may not be able to do some of them.
I actually notice my shoulders (as in, deep in the cuffs) feel better keeping the scapula tucked and tight for barbell variations but letting them drift for dumbell and cable variations.
yes
I can get the light with the round and rotative motion on the upper pec training. There is no excuse not to do these workouts!!!
I love how in the thumbnail he stacks plates under the bench and ontop of it and he probably thought he was being super smart 😅
As everybody else: I got to find a dumbbell loader like this, I am getting tired of my powerhooks!
John, truly, your video featuring Paul Carter just made my day. Paul's approach to upper pec development is geared around the principle of "follow the fibers". I would be very thankful to find out in one of your upcoming videos if Ben Pakulski's approach to upper pec development is the same. Why not inviting B-PAK for a session?
I always enjoy anything from John! However, I have to admit that although, it makes sense on how Paul explained doing the presses, for years most of us were told to keep our shoulder blades back on presses.
Same here - I’m still confused on this.
I hope John does a video to elaborate on this.
Yves Patrick Mardice Let’s hope he does... it needs some clarification.
check my replies my man. But John and I will be in Vegas together next week and if he wants to address it further we sure can!
Paul Carter ok. Thank you.