The Perfect 3 Exercise Chest Workout For 'Upper Pecs'

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.

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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

[ColFighter]

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 🙏❤

[steefv]

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

[matthewhillmer]

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

[robinfielding]

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

[jriv]

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

[chrisneale]

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

[andrewjones]

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

[lyndonbritt]

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!!!

[theodoremoran]

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

[paulcarter]

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.

[aesthetic_vik]

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, 💯

[utubebrowseupload]

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.

[davidtopoleski]

The Real OG!!! What a Legend!!! And will always be remembered as a Legend!

[cmcgann]

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!

[RedgraveStrength]

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!

[ypmm]

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

[assassincreed]

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!

[RjProvenzano]

He is still training us all! Immortal!

[aniruddhsakpal]

That dumbbell loader is just mind-blowing

[originalrenigade]

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