The Perfect 3 Exercise Lower / Outer Chest Workout
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- Опубліковано 8 вер 2024
- So you are looking to build an amazing lower / outer chest. You have come to the right place. In this video we will go over the perfect three exercise workout for amazing lower / outer chest. 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.
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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 #LowerChestWorkout #OuterChestWorkout
For more perfect workouts click the link: ua-cam.com/play/PLNAUreWTt_Shit7mTi10sqxKPVJ67W05B.html
John, an idea for "the perfect 3 excercises for..." : the perfect 3 for middle upper back (rhomboids and trapezius)
I've noticed just through working out that low angles hit my lower pecs better and high angles hit mostly the mid and upper pecs. Like you said it's kinda common sense. Nevermind all the intellectual explanation.
Is it just me or did you do incline on the Smith machine? Thought you were trying to do decline.
Yeees he really should do these one. His last upper back only workout was amazing.
You should do a "the 3 perfect exercises" for outter chest only. I can target other parts of my chest, but the ouuter chest is a really hard one to feel.
RIP John. You were such an absolute legend and seem like such a good-hearted person. You will be missed, however, your knowledge will continue to help and inspire people.
What is he dead?
Dude posted yesterday how is he dead
This isn’t funny, show some respect.
@@mohdawady1075 He died due to a heart attack.
@@CG-sx8rc yeah man he died due to heart attack he posted a vid then died the next morning😕 sad man RIP JM.
Watching old videos for more knowledge, John was such a teacher and great at explaining his concepts. RIP
Huge respect to this legend!
:)
Everyone: *insert any question*
John: “Well, yes and no.”
Jordan Pound “and here’s why.”
Love John’s content, sad I didn’t discover it until after he passed but I’ve been watching it ever since. I’ve been working out off/on for about 10 years now and just watching his videos gave me that extra itch I needed in the gym. He certainly had a way of connecting with people. Thank you for whoever upkeeps his content, it’s very simplistic and quality content. He has reminded me of the basic fundamentals that I had lost in my workouts.
I just started watching John’s videos this past week and have learned a lot of new training ideas. Rest easy John.
Really fucking missing you sir. I'll always come back to these videos for those Suttle reminders when in the gym
I once had a guy tell me that you can't target areas of your chest. I went to his FB page and the guy didn't even look in shape. By working different angles I've personally seen the results, so I just ignored the fool and didn't argue.
No reason to entertain dumb talk
Your videos are ammunition for me to take to the gym. Even after I've done my workout for the day you just make me want to go back immediately.
John McHugh so true! Every damn time! I start googling hos to recover as fast as possible! 😂💪🏻💪🏻
thank you guys!
@@mountaindog1 Rest easy❤️
Your lecturers are always very evangelistic for avoiding the injuries. Great vid as usual!
This was exactly what I was looking for! All I do is flies and see very little development for lower chest. Thank you for this!
Got juiced up when I saw the title! Love learning from you. Mountain rows are also a staple. Thanks for being you
You mean Meadows rows... but i kinda like the name mountain rows too! haha
I tried all these exercises and I want to say thank you. DOMS await.
haha!
Getting back in, bought a dip machine and realized after the fact , that im 50lbs heavier, use to do dips like a wild man, i couldn't do 1 good rep lol i was so pissed, so now that i had realized this, started from square 1 again with assisted dips and wasnt a week later i knocked out 8 unassisted, hard work but i couldn't let that dip machine kick my ass, on my way backkkkk the pain feels so good!)
John is truly a master at what he did. I Will forever be grateful he was such a humble and Inspiring person. Your instruction has taken me from 250 to 190 in 6 months. You cut out a lot of hard work for me. You will be valued forever
God bless you Mr. Meadows, may your soul rest peacefully. Thank you for everything.
Hi John! I tried the low angle decline presses this morning and it's hard to believe that with even a small decline like that that you can feel it in the lower pecs but you can. Thank you!
yep totally different!
Those dips are life giving when you’re done man.
Just FYI when your chest isn’t built up yet then going all the way to your chest might be too far back for your shoulders to handle. Someone less built can do that same range of motion without touching their chest. You have about 2-4 inches more chest than a lot of us
@@ariesscar443 Or just haven't lifted long enough
Take some creatine
I watch John’s videos everyday prior to my workouts. He is the absolute best! RIP Mountain Dog!
John Meadows delivers again!!! Now that I’m 41 I’ve noticed my lower outer pecs are suffering a little from that nice chest plate shape we all want!! I will definitely be adding this to chest day!! Thanks so much John!!!
you bet!
RIP John you will be misses but never forgotten!! I will watch your videos for the rest of my life!!
At the gym just started chest, gonna follow along! Thanks for the great content as always Mountain Dog 💪🏼💪🏼
I’ve done this exact workout on a few of your optional chest days on a few of your programs. Love it
best person in the industry. His calm approach to everything is so great and his knowledge was a great teaching tool for all of us..
I’m still learning from you John. This sets for you.
Must have been a really intense set. 👍
Today is my chest day. I always have difficulty with dips because my wrists/hands are very week. We have that pad machine, so I'll try that. I've never seen anyone use it, so I don't even know the correct way to use that machine. LOL! I love your anatomy lessons. Keep it up. Peace and love.
It’s also good to think about certain poses when doing movements, such as the cable flyes are like the most muscular pose. 👍
Just found his videos helping me tremendousl!! Really bummed to find out he passed R.I.P
I recently started watching his video and have learned a lot. I wasn't aware he had passed away. Thank you for all the knowledge and wisdom you share with all of us. RIP John
This guy was the man really indepth and seemed like a good person, top man
Dips were the silver bullet for me. I had chest mass but poor definition. I dropped all bench work because of shoulder impingement. Cables took over and were giving me good pumps and mass but no cuts. I decided to start adding more dips and they eventually became my number one chest exercise. The pump is harder to get, so you really have to go higher volume to really benefit imo. I'm doing 5 to 8 sets to failure 4x a week. My chest has never looked better, and I'm 50yo.
Going to try the pushdown exercise next time John, looks like a good one for me. Thanks for all the great videos!
John, you’re a damn mind reader! Chest day is tomorrow and I was really looking to focus on the lower portion...THANK YOU!
I am!
RIP Big Dog❤ you were a true legend and inspiration for everyone you truly will be missed
True Legend! RIP 🙏🏾 What an incredible Legacy that you've left behind. You've impacted so many lives and still do!!
Forever my teacher thanks rip
Three of my favourite chest exercises! 👍
Such a wonderful teacher. RIP.
Thanks will do tomorrow. God Bless
So glad I came across the video,my lower pecs are so underdeveloped and I hate dips.One of my new fav excercises is 3rd one u did ,pushing down on the pad,but I always form a triangle with my hands pushing down ,really feeling it in my upper chest .I would have never thought to grip the outer pad and bring it to my lower chest.Cant wait to try this next visit to gym.Thx.
Nice to see a straight up no BS guy talking sense.
I do my sets very similar. I build up close to my 5-10 rep max and always go to failure on the last set. I do one thing extra though, if I get above 5 reps on my last set, I tack on an extra 10-20 lbs and do another set to failure. I use this final set to track progress in strength and get use to the heavier weight.
WAAAAAAAHHHHH
I've learned so much from watching your videos. Your approach to teaching is great, so much knowledge but zero ego, RIP
So much gold in these videos! Thank you to whoever is keeping them going!
rest in peace john,you brought me through years of correct lifting and great lectures for much more healthy me,learning more about myself,thankyou
He was so good at explaining the anatomy of muscles and what effect different lifts had on those muscles. Obviously came from his college background. Been following him for 2 years and will continue. Greatly missed🙏
YUP! back to the good old classics. Man, so many videos out there telling you the exercises you used to know were good and effective are not telling you they wrong or not as effective and giving you some other bs with adjustments. I built my massive chest doing this 3 lower chest exercises and now that im returning to the gym after several years im confident this in doing what i used to know what good.
Thank you John for this lesson. I experienced the very dysfunctionality that you mentioned. My bench has too extreme of a decline and I never felt comfortable doing declines and therefore neglected the lower pecs. I found a piece of 4x4 and stuck it under the bench and it made all the difference. I am an 82 year old ironhead and I won't stop until they bury me!
Mr mountain dog I wanna say big thanks for the content you put on your channel. I've learnt soo much from you. Thanks to you me and everyone else who's watching your videos are getting better at the gym and I wanna say that we appreciate you so much 💪💪💪
Your tips will be useful forever!!!!
Im jealous of his workout shirts collection.... I need to up my game. R.I.P. to one of the best to ever do it.
Truly the very best of all time.
This is very true i have imbalances in my chest that i didnt used to have from throwing hooks in kickboxing because i hook uses most of your upper chest
I love dips, they are so good! Weighted dips/dip machine (that seated tricep press) and cables is what I do for my lower/outer chest. Dips really blew up the sides. Started with calisthenics rings, then moved to a real gym. Dips all the way!
Any advice on someone who can't lean forward when doing them ? I can do triceps until the cow comes home just can't get the chest one right anyway tips greatly appreciated
Ngl when I typed( exercises for lower chest) I was hoping something by John would come up. Always great advice. 🙏🏼
Love the tip about the plate under the bench for decline press. I have a home gym and had no idea how to do a decline press without buying a new bench, can't wait to try this
Started taking granite EAAs as an intraworkout, I’ve been recovering in 1-3 days less than usual. You’re the man.
thank you!
Great workout with detailed information, great delivery it's like getting instruction from a family member.
I know this is an older video but everything you post it feels specialized for me and like your family. Love the videos John ❤️
thank you!
Sad that i started my fitness journey after losing this legend. I am so glad that his information is still available for newbie lifters like myself though. thank you so much
R.I.P. Thank you for all the knowledge
Definitely my favorite lower chest workout.
What a legend. Gone too soon. Big love brother wherever you are thank you for your work and dedication. May you Rest In Peace
John, I've got to admit.. This last couple months I've gotten really serious about what I'm doing. I've mostly been following Jay Cutler.. But some of the stuff you have been presenting is way above for me. Today was my chest day.. And integrating some of Jays stuff with yours is the work I've needed. Using these three items got me all pumped up today. I will continue the routine for the next 3months and see where I go.. Thanks for the info!!
you bet!
Man, I miss this man's videos! RIP brother!
Oooh just off for a chest workout....and I’m struggling with my lower pec (left side) great vid got a pump just watching!!
RIP 🙏 The man the legend the most humble truthful down to earth man ever to have ever live.
love your videos I watch them religiously
Thanks MD for all the videos
I trust every one of his videos without question
Thanks John, always great to watch and listen to your wise words. Best wishes from London.
Thanks for everything John!💪💪💪 rest in piece man. You will be missed
You've probably heard this so many times John but I must say you've been a great help for me in my training and many other ways...thanks a million
Whenever I watch Johns videos I feel like my uncle is giving me workout tips.
John always droppin knowledge
Hi, been doing the cables and the dips for a couple of weeks now and see some progress already, thanks for the awesome tip! This has been my Achilles from the moment I started working out and finally a knowledgeable person who understand the exercises targeting the stubborn part of the chest . Thanks again.
My lower chest looks non existent after gyno surgery and I’m kind of freaked out. Of coarse my search would lead directly to the legend to help me in my time of need. RIP John!!!
2:14 “…you also can’t forget the basics...” This is gold medal advice for life.
Great explanation
Great shirt
Great man
That tip using the dip pad is a great one John!
I will try those for sure. Thank you.
Oh my goodness I didn't know he passed away this guy taught me the Arnold barrel chest workout out,this is so sad 😢 rip that's upsetting as now dang..
Thanks MD!
I've been binge watching all the videos I've missed and thank you for keeping keeping all the content fresh and up to date!
Next perfect video
Thank👍
For the killer stretch & optimum targeting you gotta do those decline presses w/dumbbells...
Thank you thank you so much
You must be psychic ..
I've been thinking on my upper part of my chest to grow and needed new exercise and you gave me that
👌
welcome!
trying this out tomorrow! thanks!
Love your no-nonsense approach to lifting. Thanks John!
I like to take a step back when doing cable cross overs to minimise shoulder involvement.
Miss you John! Muscles contract or they don't but changing angles / etc gives the different heads advantages or disadvantages.
Will be giving them ago in the gym tomorrow.
Thank you for the tips I'll be incorporating a regular bench with a 35 lb weight for the decline positioning.
Thanks for the advice on using the press down in place of dips. I've tried dips twice over the past year and my shoulders will barely allow me one rep.
You're the best man you make my pec define thanks!
Awesome variation of the dips using an assisted dip machine, and the pad! I have a separated shoulder, so lower chest is suffering. I have been looking for assisted workouts for dips and decline. Again Great video, keep them coming.
Thank you John!!! We needed this!! 🏋️♂️
Thats some great tips, John thanks
Keep it up John u might be the most down to earth and humble guy in the bb scene
:)
Thanks coach. Hope your family is doing ok. We miss you