Build a Massive Upper Chest Shelf & Front Delts
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- Опубліковано 30 вер 2024
- If you are looking for a workout to build a nice upper chest self this is the video for you. In this video we are at the amazing City athletic club in Las Vegas and we pound our upper chest and shoulders. This workout was no joke so give it a try and let me know how the pump was.
For more from the Olympia weekend in Vegas please click the link: • Olympia Weekend 2019
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IG: / mountaindog1
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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
#Chest #Shoulder #Workout
What’s your favorite chest exercise?
Barbell incline press and dumbbell incline press. This morning I did my chest work out.
Chest not my strong point-- fav is incline smith
Incline dumbell press, but then with retracted shoulders, opposed to what the guy in the first exercise was doing 👆🏼
Anything incline to build that shelf!
Incline Flys with the twist at the top👌
4:24 that guy is curling in the squat rack.
He thought we won't notice him.
But we did...
i always curl in the squat rack
I hate it when people squat in the curl rack.
@Kenneth Wilburn Hell nah bro lmao I'm trying to get there though, I throw on a 25 w/ a 5 on each side
@@brewhaha515 gotta use the curl rack to curl my man!
"alright, hi everybody"
Me: its gonna be a good day😎
SONSONPAUL yessirrrr
SONSONPAUL makes you feel good doesn’t it?
:)
Me too
haaa hit the nail on the head w that comment
If I would've started the video at 18:05, I would thought this was a completely different channel.
Never thought I would ever relate to a hardcore bodybuilding advice unless I came across John's videos so humble so grounded 😊🙌
Hardcore bodybuilding got everything started that is related to fitness! So you better take it seriously ✌👍
the legend lives on and continues to teach & help community. these videos are gold
@04:28 Curling in the squat rack.
Watching that chick press those 50s for incline made me feel kinda weak. I get up to 70 maybe 80.
I need to get more serious I think. Start going everyday maybe.
Yeah she's super strong no doubt
Cleavage gains for upper chest 💪🏼😁
I love that there’s no negativity on any of John’s videos.
What’s the incline on the bench in the first exercise?
i prefer lower angle..
Looks to be about 30 degrees.
returnovdamack really? Looks a lot higher to me about 37°-45°
I really try and think of something negative to troll but I just can't do it
That's why you gotta sprinkle in a bit of Coach Doucette. Too much of a good a thing is bad. Moderation is key!!
You sound like Jeff Cavalier Athlean X on the fibers 👍🏻. Both of you guys are very informative
John needs to bring the markers to the gym lol.
Wish I could give a second like for that gym's playlist
Upper Chest/Delt
1) DB incl ChestPress 4x 8reps ( progresive weight)
2) BB incl ChestPress 4x 6reps
3) PeckDeck ChestFly 3x 15reps
4) Smith OverHead Press 2x 15 + 1x clusterset 10+4+3reps (20sec rest)
5) LatRaise incl rev. bench 3x 10reps (ten/two a clock)
6) LatRaise standing Partial 3x failiur
I've always pressed with my arms at those angles lol. Never do those "T" Presses.
that adjustable incline bench is nice - my impinged 60 yr old shoulders would love it lol
favorite chest exercise,, incline dumbbell presses
There are a lot of guys out here weaker than this woman
Luv it!!!! Missing the edit though of the infamous rolling db plates aka us trying to kill u!!!!!! Great stuff!!! I had a blast and clearly was trembling the whole time!!!!!!
you have alot of new fans now :)
When it comes to the bench press, front delts and upper chest is where you most need strength if you have long arms. This is to get it out of the bottom since there's usually more range of motion. If you have short arms, you most need triceps strength. Long arms look smaller because they're less girthy but bear in mind that the muscle belly is longer. Food for thought.
I agree. I have really long arms for my height (or lack of lol). I'm 5'10" with a 6'3" reach. It's hard to gain size in my arms, but the strength is coming along.
@@jjwp-ql5rv keep pushing brother. Change up your workouts to focus a bit more on just the arms. Same thing I'm doing, progress is coming
I have Orangutan Arms... When I stand straight, my finger tips touch my knees
@@jjwp-ql5rv
I have a very similar issue. I’m 5’10 & also have a reach of 6’3, but although I don’t have trouble building my arms (genetics) I struggle desperately to build a big chest (also genetics). With such a long reach I can’t bench a lot or develop the chest I want… 🤷🏼♂️
Damn...why is the gym so dark?😎...also what incline is that 35 degrees? thanks
Congratulations on having an article in the October issue of muscle and fitness! Page 52&53
I just order the new colossal training, Pro tips alone are worth the price of the course. Thanks
I had no idea, what is it about?
I just wanted to thank you John. Your channel has helped me immensely. I’ve gained 25lbs of solid mass thanks to all your nutritional and training philosophy. It’s my dream to work out with you someday. Thanks for all you do for everyone.
welcome!
dude you are the man John! dropping gold every day!
John's encouragement works really great at keeping the tempo!
Would love to live in the states to train with you! You’re a walking encyclopedia! God bless. 🙏🏻
thank u john very good video again and again and again you are the best
Thank you!
Hello Sir Just wanted to ask if 3 days a week , alternative push pull legs with good intensity is enough for next few months of training
Got my exam approaching so want to spend less time in gym but don't want to loose my progress
Glad i came across your channel. Keep up the good work tigridis
If anyone ever has anything bad to say about John Meadows, I immediately distrust that person.
I bench 225 to 245. I do 5 x 5s and finish out at one or two reps at 225 - 245. But that is my plateau. I work on my form, often I will end with doing 20 reps at 135. How can I lift more? How do I break that plateau? My diet is pretty strict and I take whey and creatine. I am also on TRT. I am 69 years old and have been lifting every other day for 4 years and my goal is 3 plates on either side.
you can get some detailed answers on my app Mountain Dog Diet
John Love Your Videos!!!...Your knowledge is priceless, and I will continue to utilize Your shared knowledge on Bodybuilding...Thank You Mountain ⛰ 👍🏼
This is actually makes sense. I also get better activation when I bring in my elbows for incline, plus, it's better for the shoulders.
I'm actually really loving all of these little small tips John. Especially you talking about going to far down toward the sternum on a press can cause some shoulder impingement. Also not going as far down on shoulder press. I've tweaked mine recently and I've been trying to keep it very safe. Thank you for the value brotha
Ive used similar exercises for years, and they work. John used these principles when he competed (PG, and high focus on deep tissue pain).....thats when I learned them, they are still tried and true. That woman is not only a badass, but she is absolutely gorgeous....Savage beauty.
She is awesome!
You tips on arm position for benching is excellent. I’m doing a-lot more weight with a-lot less shoulder pain. Arms flared out was taught years ago if I remember correctly. Too bad, could be many more heathy shoulders today.
Guess what? Is chest day again😂second time this week so this workout came right on time 👌 You've nailed it John💪
I'm getting a kick out of the general circus atmosphere of loud music and slot machines. You knows your in Vegas 🎉💥🔥
Love how you got fed up with the music so threw your own lick in there...gym music these days eh!?!?!
Great workout! Thanks! PT trainer in Verona, NJ
Thanks to John I learned to put more emphasis on the rear deltoids. I've seen much improvement.
That gym has some loud ass music. Do they all have to have loud music nowadays?
not all, but most
Hey John do you train your muscle groups once or twice a week ?
just depends on fast they recover, I like to do 2 when I can...but the best for me is generally 3 times every 2 weeks
I’d like to John Meadows lift with Tim Meadows
This is hard to explain but have You ever squeezed 2 10lb plates together with your palms while you push in and out? I got some crazy activation from this
I always watch Johns videos before the gym, it really motivates me!
Been watching Mountain Dog for awhile now, subscribed because of this video..
Perfect timing because I’m really focusing on my upper chest shelf and my delts right now. Great vid keep them coming..
Don’t see girls like that at my gym . All they do is squat. Lol . Congrats on the gains
Mountain Dog is so knowledgeable I love his videos...👍😎🤙🤙🤙
This guy is a genius!! Nothing but respect sir.
I have been following Mountaindog's videos for several years but in this one I felt like I'm there into that atmosphere, what a privilege to get training from him. R.I.P brother, you inspire me a lot.
Good stuff I changed the angle on my upper arms for d bell press and bar press like you recommended. Wow thanx!!
thanks for the top video ... well explained 👍
and wow ... a beautiful woman
Miss u John rest in piece
I like the emphasis on dumbbells. It is rare to see someone utilize them in so many ways. I think a lot of people underestimate them and hype up the bench too much.
agreed
sorry for the question, how diagonally have you set the bank for the side lift, 45° / 50°? ? ?
sporting greetings
There is no "upper chest shelf" and anyone who looks at an anatomy chart can see it.
It's just some short roided up weightlifter trying to get clicks.
And am I the only person who chooses incline flies? I can't be...
My chest grows too easily, so I've taken to doing more stretching exercises for chest. I do hardly any pressing movements anymore, or as few as possible. My joints, especially my shoulders, are happier that way.
She's pretty impressive! Great video like always. Keep it up. God bless you. 🙏
Love anything and everything with John 👍
I think the guy was having a little trouble with the form bc his shoulders weren't lower and tucked enough, almost making his arms under arms under the weight. I make the same mistake too. Always tuck ur shoulders and puff your chest out and get under the weight and punch up towards the ceiling not up and away from you.
John give excellent instructions on technique and execution , the best on UA-cam!
i love this shit
Iv been doing upper chest exercises wrong. Thank you John. Its chest day
Loved the form tips on chest. Would kill to have one session with you and your knowledge. Those two very lucky to train with you.
John is such a good coach. I wish i was able to hit a workout with him
Superhero!
I wish I could lift like a girl!
Flat bench! Nothing better than workin up heavy than stripping it down and pumping reps!
Dang, muscle girls really CAN be sexy😍. As long as they aren't super lean.
Wow your amazing at coaching, super indepth and great pointers
Thanks Mr. Maedows!! Very nice, as always. 🍦 🎂
Loving your videos and Instagram posts John. Found out about you in a Jujimufu video. Your tips have turned my workouts into something they’ve never been before.
Thank you!
October muscle & fitness
Mountain dog back & bicep work out
(Meadows Row) also how your bodybuilding programs are designed
thank you!!!!
Dang, muscle girls really CAN be sexy. As long as they aren't super lean.
thanks john i would like to meet you when i come to USA is this possible if so how
Hi John, thanks for the informative vids. How steep is the Incline laterals? 75deg?
roughly yes
Tried this out today, great workout, try it out guys and girls.
What else can I do Mr. Mountain Dog to get that shelf ... I was cursed with a flat chest I need all the help I can get
When’s your next show John! What do you think about only weighted dips and flyers and no Bb moves for chest?
i love weighted dips...youd be ok if you did a ton of dumbell work
They go to the gym and club at the same time and put alcohol in their protein shakes.
Love, love this workout! I tried it today and I will definitely incorporate this into my routine.
I would pay good money for Tesla to invent an AI trainer as good as JM
John, you advise against starting an overhead press all the way down from the scapula, which is how you would do it for a jerk in olympic lifting. Would you say that the hip drive at the beginning is what protects olympic lifters from getting their shoulders hurt?
definitely helps yes sir
Another great workout mountaindog1 i get pumped. Want to do more
Nice always informative!
Thank you!
What are the causes of shoulder pain while doing banch press?
I am happy I can press dumbbells as heavy as the lovely lady is pressing
wow those little tips are so helpful, i never once have thought about internal rotation on an barbell incline press thank you for the knowledge
John is blowing up online cuz he keeps it real and don't sell u no BS.keep it up Mr Meadows
thank you, just tellin it like it is
My boy with the Demigod tank top lookin like Martin Cabello
Still crazy that he is no longer with us! Rip brother
Great workout as always.
Love your videos John 👈
Half press Smith machine more for triceps?? Nah
chest day today going to incorporate these workouts ;)
Her form was better on the second set because the heavier weight held her in the groove better
Need to try this next workout - been out 4 weeks out due to shingles
it's amazing how lifting weights brings so many people together. I bet you love meeting new people all around the world who share the same love for the iron as you do !
yep
Great "instructional" video. 👌
Great video, very helpful.
Hi, John! Nice video again, keep up the great work! I would like to ask something maybe you can help. My chest is overall one of my strongest bodyparts i think, my upper chest is pretty good etc.. but i feel like my inner chest is flat a litte bit. i know the whole pec will compress, but can you recommend me 1-2 exercises which active the inner pecs more? im talking about this area: imgur.com/RaJVvsJ Thanks!
hex press is #1
@@mountaindog1 wow never heard of this exercise, tomorrow is chest day for me and i gonna give it a go.Thanks!