The Perfect 3 Exercise Chest Workout For "Upper Pecs"

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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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Make sure you like the video share the video and subscribe to the channel. And if you would like me to answer any of you question please ask them in the comment section.
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

Опубликовано:

8 сен 2024

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Комментарии : 432

@ColFighter018 3 года назад

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 🙏❤

@gabrielgomes7162 2 года назад

😢 he is in a better place!

@andrewh3264 2 месяца назад

He is in Heaven's Golds Gym!

@lukascicha5027 5 лет назад

That dumbbell loader is just amazing

@ypmm53 5 лет назад

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.

@scottend5239 5 лет назад

I literally said "Wow!" haha

@copernicus99 5 лет назад

@@ypmm53 I once injured my shoulder getting the heavy DBs into position when I was cutting. Wish I had them loaders!

@ypmm53 5 лет назад

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.

@krismcleod272 5 лет назад

My father in law has been looking for one for years. He just uses anyone nearby for now

@steefv 3 года назад

RIP John. Thank you for sharing your knowledge. This video shows me how dedicated you are to all of us trying to build muscle.

@albertowilliams1048 Год назад

@steefv... ( Sharing )

@robinfielding9506 5 лет назад

That dumbbell machine is freaking cool. Trying to get the dumbbells up with my messed up shoulder is scary.

@Gunny_101st 5 лет назад

Yeah those should be required in every gym.

@robinfielding9506 5 лет назад

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

@jaxfinlay5647 3 года назад

Yeah, I've never seen that one of those before.

@jaxfinlay5647 3 года назад

@@robinfielding9506 where is that gym?

@chrisneale6781 5 лет назад

In memory of Franco, one of (if not the?) best upper chests of all time. RIP :(

@BatmanBoss 5 лет назад

Chris Neale respect ✊

@krisbrag87 5 лет назад

🙏

@philipjenkins2198 5 лет назад

Chris Neale none of them in my gym

@vercingetorix5708 4 года назад

David Lloyd lmao

@HHHKingofKings58 3 года назад

The best fascist regime of all time

@paulcarter9546 5 лет назад

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.

@JnixMarshel 5 лет назад

Great pointers man, awesome job.

@christosniarros7677 5 лет назад

Great advice as always.

@troydefond2307 5 лет назад

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.

@paulcarter9546 5 лет назад

@@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?

@troydefond2307 5 лет назад

@@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.

@ypmm53 5 лет назад

I wish all gyms had those dumbbell holders for the incline bench.

@DrewLSsix 5 лет назад

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.

@jriv75 4 года назад

Thirty years of training, a decade of competing, and you guys just revolutionized my pec training in under eleven minutes. Great stuff! Thanks!!

@andrewjones5459 5 лет назад

Thank you both for the shoulder rotation tip, for years I’ve seen every video on RU-vid 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!

@bh2155 5 лет назад

I agree most every video say to rotate your shoulders back when you bench. I have been doing it wrong for years.

@2mice 5 лет назад

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.

@rtg8795 2 года назад

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.

@ironbran12 2 года назад

@@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

@pipjersey8303 Год назад

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

@cmcgann78 5 лет назад

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!

@paulcarter9546 5 лет назад

BOOM! And there it is!

@cmcgann78 5 лет назад

I went and took a pic because I have never felt my chest that pumped. I could actually see veins in my upper chest.

@RedgraveStrength 4 года назад

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!

@matthewhillmer7370 Год назад

John meadows a legend to live on forever as a teacher in these videos. Countless generations will be impacted by John’s teachings.

@lyndonbritt3728 2 года назад

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!!!

@JeeYaoKuneDo 5 лет назад

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.

@mountaindog1 5 лет назад

100%!!!!

@paulcarter9546 5 лет назад

DUDE YOU NAILED IT! GREAT JOB!

@spc717 17 дней назад

John passed away

@utubebrowseupload 5 лет назад

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.

@paulcarter9546 5 лет назад

Thank you my man!

@JG-ke7gj 5 лет назад

I was going to write the same thing excellent hands on explanations. Very instructive.

@aesthetic__vik7890 3 года назад

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, 💯

@sirlennon24 4 года назад

If I could choose a trainer to help me go all the way with competing, John would be my main guy. No exceptions.

@aniruddhsakpal6931 3 года назад

That dumbbell loader is just mind-blowing

@JnixMarshel 5 лет назад

I've always loved the feeling of feet elevated pushups , I like to use a weight vest and add weight through the sets.

@theodoremoran1529 5 месяцев назад

Great information on some chest by Paul Carter and John Meadows RIP 🙏🏼💪🏼🙏🏼

@assassincreed6858 5 лет назад

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!

@jimk.905 5 лет назад

I would like to see Paul more active with his channel like John. Workout routines, tips, Q&A videos...

@christosniarros7677 5 лет назад

God bless you and Paul Carter. Great tutorial!

@paulcarter9546 5 лет назад

Thank you!

@cambruno5066 5 лет назад

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!

@karlojune 3 года назад

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!

@MrRtsbus96 5 лет назад

Wow !! What a wicked pump , tried them this morning.

@jaycole676 8 месяцев назад

I luckily got the chance to know about John , shoutout l from Egypt 🇪🇬

@RickfromFresno1 4 года назад

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.

@maciekozi69 5 лет назад

WOW! These two legends in one clip?! Awsome

@mountaindog1 5 лет назад

more coming!

@paulcarter9546 5 лет назад

Thank you man. I'm no legend but I appreciate the words brother.

@Msreesaranyan 4 года назад

@@paulcarter9546 you need to start a RU-vid channel my man.

@michaelrodriguez6984 5 лет назад

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

@AquaLady153 3 года назад

@paulloughlin3732 5 лет назад

Great video guys, gonna mix up my chest workout with this routine! Thanks John!

@burtbrown2040 5 лет назад

Man just always good to see real workouts tips as always a1

@focusone07 5 лет назад

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!

@originalrenigade 3 года назад

John is my favorite fitness youtuber 💪 changed my physique in a massive way because of your videos! Appreciate it mate!

@ANtr431 5 лет назад

Cool, that´s Paul Carter. He´s a T-nation contributor, writing articles on various subjects.

@geraldfriend256 3 года назад

Love it.Vince said to emphasize upper pecs for the classic physique..

@paulmaloney2383 5 лет назад

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,

@Bullitt1768 5 лет назад

Cool to see you collab with that dude, I always read his articles and i knew he looked familiar lol.

@gregnixon1296 2 года назад

The gyms in John’s videos have every machine possible. Man, where do they come from?

@XenosFiles 5 месяцев назад

Wow that dumbbell loader is awesome

@joshuasnow9138 5 лет назад

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.

@rubenperez785 5 лет назад

For flat bench yes pin back, upper let them loose

@BrownPatriot316 5 лет назад

Ruben Perez R.I.P. Ruben’s rotator cuffs🙏🏼 Dude said “let em loose”. The cringe is real😰🤭

@rubenperez785 5 лет назад

@@BrownPatriot316 I think ur confused.. I just wonder what my chest development looks like compared to yours, Mr ripkee, I just wonder

@rubenperez785 5 лет назад

@@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.

@BrownPatriot316 5 лет назад

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😒

@TranceXZero 5 лет назад

I love how this guy just manipulates John like a sock puppet all video :D xD

@paulcarter9546 5 лет назад

HAHAHAH!!!

@mountaindog1 5 лет назад

LOL!

@uno3863 5 лет назад

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!

@zwizzy89 5 лет назад

Thanks for this video guys :) my cable sets will be 100times more effective now :D looking forward for my next chest day!

@rawtooth4704 4 года назад

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.

@IanHeydecke 5 лет назад

I like the Dumbbell loader. Would superset the Incline DB Press & those cable flies? Those push-ups is great finisher

@GleaMDMK 5 лет назад

Wouldn't internally rotating the shoulder for that max contraction result in a more compromised position for your shoulder and, therefore, increase the risk of injury? And moreso with dumbells that require extra stabilization?

@LYFJV 5 лет назад

Control the weight and don't hurt yourself, simple

@0dayExploit 5 лет назад

I don't think it's too much of an issue, as long as you're not trying this as a beginner. For one, dumbbells are typically pretty light (compared to barbell), but also the movement of the shoulder occurs late in the movement. You wouldn't want your shoulder at that position when you're at the bottom of the rep, but it's fine at the top. It's similar to doing a pushup - you start your push with your scapula retracted, and at the end your shoulders are forward.

@cksy8482 5 лет назад

Youre right. Internal rotation with elevation will fuck your shoulders up

@robpa666 5 лет назад

I think it's the opposite. External rotation fucks up way more the shoulders.

@paulcarter9546 5 лет назад

Lolll please expound in why internal rotation with elevation will “Fuck your shoulders up”. I want to hear this. One of the functions of the clavicular and sternal pecs is to bring the humerus across the body. So you’re saying a normal and natural component of the pecs is going to “fuck your shoulders up”. Please explain.

@beauhunter4769 5 лет назад

LOOK at that dumbbell rack!!!

@ypmm53 5 лет назад

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.

@joshuasnow9138 5 лет назад

Same here - I’m still confused on this.

@ypmm53 5 лет назад

I hope John does a video to elaborate on this.

@joshuasnow9138 5 лет назад

Yves Patrick Mardice Let’s hope he does... it needs some clarification.

@paulcarter9546 5 лет назад

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!

@ypmm53 5 лет назад

Paul Carter ok. Thank you.

@Lilcrunkgy 5 лет назад

Does mountain dog has elbow injury????? I injured my elbow while doing bicep pose.... Been over 7 months and still my elbow is week while try to extending or shortening. So recently I decided to give it a full rest, I massage my elbow with oil and mint essential oil every day 5 times a day hopefully it will recover one day.

@callum7473 5 лет назад

You probably have tight biceps and forearms, maybe triceps aswell

@MajesG 3 года назад

Thank you

@coco46st 5 лет назад

Great video sir..blessings 💪💪💪💪💪💪💪💪

@eddinep4688 5 лет назад

Now I find out I’ve been doing my incline dumbbell presses wrong. I’ve always retracted the scapular. Thanks for the correct form.

@tgatt5759 5 лет назад

You're not the only one lol

@joshuasnow9138 5 лет назад

I’ve never heard that until now - everything I’ve heard has said to retract it to get the pecs stretched better. I’m still confused on it, but maybe I need to watch the video again...

@davidpratt4161 5 лет назад

I power lifted back in 82-85 and was always told to pin my shoulder blades into the bench. Power lifting and body building, are they that different?

@eddinep6535 5 лет назад

@@joshuasnow9138 His explanation makes sense. I'm going to give it a try on my next workout and see if it's too hard on the delts.

@eddinep4688 5 лет назад

David Pratt I’ve always been told the same but I’m wondering if incline pressing dumbbells calls for a different form?

@adamelliott2492 3 года назад

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.

@ultrafloss492 5 лет назад

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.

@Kaven_Benoit 5 лет назад

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?

@tomwilliams3581 5 лет назад

Great video as always lots of excellent tips from two professionals thank you

@paulp5656 5 лет назад

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.

@jamesplantier9297 5 лет назад

As always learning something new. Thanx John

@Gunny_101st 5 лет назад

So DON'T pull shoulders down and squeeze scapula together? This goes against everything I've seen on pressing form. Jeff Cav, Scott Herman, Jeff Nippard and others always say to roll shoulders back and squeeze them together for the most chest contraction. And that the movement at the top has virtually no contraction opposed to gravity so allowing the shoulders to roll doesn't create any extra contraction. Please clarify for me.

@anthrax70 5 лет назад

I'm sure that you need to roll back and lock your shoulders for heavy movements and weights. John always had good control on these and wasn't grinding significantly. Also, cables have tendon at the top. The dumbbells, yeah not really though

@OctoBox 5 лет назад

Of all those guys...who's body would like to look like most....whatever the answer, listen to that dude.

@Gunny_101st 5 лет назад

@@OctoBox I don't care what they look like. My genetics will never let me achieve any of their physiques. I just want to know the correct way to do the exercises to maximize the most gains and avoid injury.

@paulcarter9546 5 лет назад

@@anthrax70 no. You still don't want to do that. All of these cues and mechanics still apply regardless of movement (bench, decline, etc) or loading.

@paulcarter9546 5 лет назад

@@Gunny_101st everything I said here still applies to flat bench, decline, etc whatever. You don't want to lock the scapula in retraction during presses or flyes. Nippard, Herman, and Jeff Cav are all incorrect here about this.

@craigweston164 5 лет назад

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!

@rod22peru88 5 лет назад

Wow those cable flies really look like they are demolishing the upper pecs!! will incorporate these tips into my chest routine. Thanks!!

@davidfindley1588 5 лет назад

Good stuff dog. Realy like this on proper form and what that does for my muscle activation. Keep em coming

@LasalRathnasooriya 5 лет назад

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.

@DennisReeeee 5 лет назад

Because this was Paul's workout and not John's

@richeytbfit 5 лет назад

Great informational video! Definitely will implement this next chest workout. Upper chest gains.

@christiansanchezplasencia5882 5 лет назад

Interesante. 🤔 Lo pondré a prueba hoy mismo

@robandbig54 3 года назад

Rip my brother. Thank you for this video and all you did!

@fredt1809 5 лет назад

Atlantis strength makes the bench with the loader

@teepressifer 5 лет назад

oh ya can’t wait to try those variations!

@MrRtsbus96 5 лет назад

Great video cant wait to try it

@bpa3520 5 лет назад

cool workout tip.....and good to see legendary paul carter...

@1Rickwolverine 5 лет назад

Great video! Can you do one about lower pecs?

@Superzaldor 5 лет назад

I know he's a fan of slight decline dumbell pressing.

@BrownPatriot316 5 лет назад

Ricardo Garcia dips, dips, weighted dips, and more dips

@AH-mk8hc 5 лет назад

@Furn333 that was easy

@Balonishell 5 лет назад

Thanks for sharing your knowledge!

@eddinep4688 5 лет назад

Can you share info on that dumbbell loader?

@usamaahmad7779 5 лет назад

Atlantis Gym Equipment company

@eddinep6535 5 лет назад

@@usamaahmad7779 Thanks!

@randybeltran9576 5 лет назад

those mountains!

@roberthayes6788 4 года назад

Awesome video! Love em!

@hustlesmith 3 года назад

AWESOME. THANK YOU SIR.

@igorfitness 4 года назад

It’s very good technique for chest

@igorfitness 4 года назад

Really super

@whatsyourstyle 7 месяцев назад

I really like how the dumbbells are racked at shoulder height.I have a bad shoulder and it stops me from raising the dumbbells to the shoulder

@Irwan-oq2xt 5 лет назад

Thanks,i'll try it.

@tonyaross4134 3 года назад

John… we miss you🙏🏼! Peace and love to your family and friends.

@EpicListening7 3 года назад

Great video. Thank you.

@krismcleod272 5 лет назад

Great advice as always 👍

@bhalt9 2 года назад

God bless your soul

@datboyphil 10 месяцев назад

Im trying to figure out an alternative for those push ups cause those grips i know they wont have them at the gym i go to but this solid

@lofficer11 5 лет назад

I like the dumbbell "spotter" device you have at the beginning of the video. Most, if not all of my shoulder injuries (minor) are from getting the weight into position, and not from the actual exercise movements.

@wearerockstarz85 3 года назад

I MISS YOU JOHN … WE LOVE BROTHER

@alpin4055 4 года назад

Great informative video guys!!! 🔥🔥🔥

@lytc6606 3 года назад

so good! Real good stuff ! Thanks👍

@PureTruth 5 лет назад

Where do we buy these dumbbell scoops?

@oscardelatorre4542 4 года назад

always get good tips from your videos 👍

@brentonfantozzi4129 5 лет назад

When are you competing buddy? Show these youngsters of today how it's done. An inspiration to us all

@brentonfantozzi4129 5 лет назад

@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.

@user-rx8ig7go4c 10 месяцев назад

And again a fantastic workout and video.❤❤❤🎉 Btw you can see on 0:36 someone with a huuge upper chest on the ledt 😂

@scottmmontoya 2 года назад

That's a fucking cool dumbbell rack!!!

@shaneparvin3098 4 года назад

so over my two push days ive put a mix of this video and youre lower outer chest video.

@RyDeezy 5 лет назад

Perfect, thank you

@BatmanBoss 5 лет назад

Awesome information

@audieallen9734 5 лет назад

Look At that upper chest! She's hot lol 5:56

@paulcarter9546 5 лет назад

Totally agree. My girlfriend is mega hot. ;)

@danp8309 5 лет назад

Talk about an upper shelf.

@seven.8228 5 лет назад

Virgin comment section

@BSinNH Год назад

I love those spotter stands. Maybe someone can call Planet Fitness and tell them to supply them to their gyms. 🤣🤣

@tarzenharish2543 5 лет назад

Thanks

@joezepp9523 3 года назад

Some good information! Thanks guys. All this time i have been protracting and retracting the scapula during all my chest exercises....so this is incorrect to do? You should not do this on any chest movements? I like when you guys says let the exercise feel natural when completing in. I was always told to pull your shoulders down and back to get the best contraction in the pecs, but especially with incline work, i never really feel anything in the upper pecs.