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TTable oable of Cof Contntentsents
WHAT YOU WILL LEARNWHAT YOU WILL LEARN
 ANA ANATOMY BREATOMY BREAK DOWNK DOWN
55 PECTORALIS PECTORALIS MINMINOROR
88 THORACIC THORACIC SPINESPINE
88 SHOULDER SHOULDER BLADE BLADE 
99 PECTORALIS PECTORALIS MAJORMAJOR
1100 MUSCLE MUSCLE FIBER FIBER TYPE TYPE 
1111 PRESSING PRESSING ANGLE ANGLE & & GRIPGRIP WIDTHWIDTH
1155 SINGLE SINGLE JOINT JOINT MOVEMENTSMOVEMENTS
6-WEEK6-WEEK CHEST TRAININCHEST TRAINING PROGRAMG PROGRAM
2121 WEEK WEEK 11
3131 WEEK WEEK 2 2 
4040 WEEK WEEK 33
4949 WEEK WEEK 44
5959 WEEK WEEK 55
6868 WEEK WEEK 66
WHAT YOU WILL LEARNWHAT YOU WILL LEARN
• The chest is comprised of two muscles, the pectoralis major and pectoralis• The chest is comprised of two muscles, the pectoralis major and pectoralis
minorminor. This article will highlig. This article will highlight the function of each ht the function of each but will largely focus onbut will largely focus on
the larger pec major with the larger pec major with an emphasis on the an emphasis on the anatomy of the muscle respec-anatomy of the muscle respec-
tive maximizing effort spent tive maximizing effort spent in the gym to provide the greatest stimulus forin the gym to provide the greatest stimulus for
muscle and strength development.muscle and strength development.
• The pec • The pec major, is a powerhouse muscle for creating upper arm pressing actions.major, is a powerhouse muscle for creating upper arm pressing actions.
With a higWith a higher percentage of fast twitch muscle fibers her percentage of fast twitch muscle fibers ((explosive work) comparedexplosive work) compared
to slow twitch muscle fibers to slow twitch muscle fibers (posture and endurance work) the pec should be(posture and endurance work) the pec should be
trained through a lower rep range, with moderate to planned heavy sessions, thattrained through a lower rep range, with moderate to planned heavy sessions, that
cover a spread-out weekly volume fcover a spread-out weekly volume for sets. Don’t forget to include or sets. Don’t forget to include higher repshigher reps
as well though as slow twitch muscle fibers as well though as slow twitch muscle fibers also show the capacity to grow. Wealso show the capacity to grow. We
need to maximize all muscular fiber development for the ultimate ineed to maximize all muscular fiber development for the ultimate in chest size!n chest size!
• • Including bands, and chains, are a novel wIncluding bands, and chains, are a novel way to maximize gains while decray to maximize gains while decreasingeasing
injury risk. This form of training, injury risk. This form of training, known as accommodating resistance, will allowknown as accommodating resistance, will allow
you to progressively overload while under you to progressively overload while under control.control.
• • Using deep loaded stretches are an excellent method to ensure mUsing deep loaded stretches are an excellent method to ensure muscle growthuscle growth
but where it is but where it is placed in the workout is placed in the workout is critical for injury prevention. Followingcritical for injury prevention. Following
the strategy to the strategy to emphasize the pump early in the workout cemphasize the pump early in the workout can allow for improvedan allow for improved
gains by limiting unnecessary soft tissue damage and the recovery down timegains by limiting unnecessary soft tissue damage and the recovery down time
that comes with it.that comes with it.
We cannot and should not escape the lessons that anatomy
provides for us in developing the understanding for how we move
and subsequently develop. The pecs are no stranger to this concept
and as we dive into the literature, we will see why certain pressing
angles, arm positions, grip widths and down to the tools we select
to train with, all have an impact on bringing out the best chest your
body can build.
Let’s get to breaking down the facts, dispelling the myths and
elevating the science of how to dominate your chest for maximum
growth and strength potential.
ANATOMY BREAK DOWN
The chest can be broken down into
the 2 pectoral muscles known as
the pectoralis major and minor. Let’s
briefly discuss the pec minor, as its
role is relative to overall shoulder
pressing health.
PECTORALIS MINOR
The pec minor muscle is considered
an accessory muscle of respiration,
as its primary function is to lift the
ribs 3 to 5 upward during forceful
inhalation. This action of pulling the
ribs upwards towards the bony origin
of the shoulder blade called the
coracoid process, which allows us to
take in more air which is functionally
useful during resistance training but
also when on stage to increase the
appearance of a larger chest.
Direct strengthening of the pec minor
can therefore have both positive
effects for improving posture and
overall aesthetic.
Direct pec minor training is not a task where we simply take in a
deep breath and hold it, although that thought process wouldn’t be
wrong, it is simply just not effective enough at providing a training
stimulus.
The example of taking in a deep breath is an example of the pec
minor working in an open kinetic chain, where the scapula is
relatively fixed, allowing the insertion at the level of the ribs to pull
towards the origin.
If we were to switch roles and now fix the shoulder blade, what
we will see when the pec minor contracts is, it will pull the scapula
towards the ribs, or, it will perform scapular depression; the
opposite of a shoulder shrug. This anti-shrug is directly influenced
by the pec minor and is a way that we can overload the muscle to
provide a direct training stimulus to it in the gym.
The optimal way to perform an anti-shrug will come by way of the
straight arm scapular press or anti-shrug. This exercise should be
preformed with a slow and steady pace, that can be incorporated at
the end of a pressing day for either the shoulder or chest.
Ideally when performing the pec minor dip, you should maintain
a straight arm position and you will want to also keep your head
in as best posture to ensure full range of motion of the scapular
into elevation and depression. What can help achieve this is by
If you do not have a barbell, a narrow
dumbbell hex press can be used. To
optimize the use of lighter weights
as well to place more emphasis on
the inner fibers of the CH and SH we
can incorporate a squeeze press as
demonstrated below.
Hex Press Instruction Video
SINGLE JOINT MOVEMENTS
PEC DECK, CABLES AND BAND
Due to the pec major, playing a dominant role in isolated shoulder
movements such as horizontal adduction, shoulder flexion, shoulder
internal rotation, and shoulder extension from an overhead position;
the use of single joints movements such as the pec fly, should be
considered and not scoffed at by those who’s goals are not peak
muscle hypertrophy. True that with increased loads the pec will
significantly increase in muscle recruitment, but the unfortunate
side of only using compound lifts, is the exposure to overuse.
Therefore, it is reasonable to implement single joint movements
such as the fly which can be performed with machines (ped deck),
or free weights (dumbbells, kettle bells) and cables or bands; have
all been found to produce similar levels of pec muscle recruitment
when compared to one another (Rocha-Junior et al. 2007; Shanke et
al. 2012; Welsch et al. 2005).
The benefit of each of these exercises producing similar levels of
muscle recruitment is that cookie cutter program can now more
specifically be adapted to the individual based on available tools,
past and current shoulder health and specific goals.
Just as with the difference noted in incline, flat and decline pressing,
we can more specifically address the individual areas of the pec
major’s SH and CH.
Sternal Head
Addressing the SH with an isolation exercise can now combine
the former compound pressing angle with a largerfocus on full
range of motion.
Using a decline or flat pressing angle as Lauver (2015) demonstrated
produced far superior SH muscle recruitment than the incline
press. We can use the same decline or flat angle while performing
a fly along with greater freedom of movement towards horizontal
abduction (stretch) into horizontal adduction (shorten) of the SH.
To aid in maximizing the peak adduction stress we can combine
cables (constant tension) or free weights and elastic band or elastic
bands on their own.
Banded Dumbbell Chest Press
As such, we can also include a dumbbell pull over while either the
decline or flat bench position, that can also be modified to use a
resistance band or a cable; depending on whichever is available to you.
Banded Chest Pullover
Lastly, the good ole pec deck is a favorite to target
the SH. One such modification is adjusting the seat
height upwards, to once again create the slight
decline angle, which addresses a larger SH muscle
fiber focus.
Clavicular Head
As with the SH we can optimize CH recruitment by
implementing the incline pressing angle. As the CH
plays a larger role in producing shoulder flexion, combining it with
shoulder horizontal adduction and internal rotation (slightly inhibit
the SH), we can provide a more targeted CH training stimulus.
One such free weight exercise I prescribe is the Sven press which is
a plate squeeze while moving in a press to overhead arch of motion.
Standing Sven Press Video 1
Standing Sven Press Video 2
Standing Sven Press Video 3
Push ups
Pushup all on their own don’t appear to be as effective at training
the pec’s as they typically range between 20 – 40% of maximal
muscle contraction, which is not optimal for developing strength
and hypertrophy.
But, there are exclusions to the rule. The elevated narrow grip push
up is the exception to the rule, coming in at 63-86% maximal muscle
contraction a potentially more (Cogley et a. 2005; Lehman et al. 2006).
The hand placement width is quite interesting here as wide grip feet
elevated push ups appear to generally produce 20% less muscle
contraction when compared to narrow grip (Gouvali et al. 2005). This
may be due to the closer grip push up providing less stability via a
narrower base of support. Naturally, like all activities requiring more
balance there is a higher likelihood to demand more slow twitch fibers
So many guys come to us with a lagging chest but have these massive front delts and triceps. This is a
classic example of the wrong muscles moving the weight, so to ensure pec recruitment, start your chest
sessions with these 2 activation exercises. We want all the load to go on your pecs and we cannot do that if
you don’t know how to contract them. Feel free to use these as often as you need throughout the program.
Chest Activation | How To Feel Your Chest
Chest: Monday we will stick to the basics of Mountain Dog Training, which means lots of dumbbell and barbell
pressing. Like all the programs, the format will be activation, explosion, pump and then stretch.
1/ Chest | Slight incline dumbbell press
After a few warm up sets of 12, start pyramiding up to
a weight that is a tough 8. Do not make big jumps as
I want some good work sets here. If you really work
hard on this movement it will add dimension to your
chest. 3 total work sets
Seated overhead rope extensions
These sets are all RPE of 8-10 – The last set is the 10
Goal – Activation and start pump
2/ Chest | Incline barbell press
Let’s stay with the slight incline as this really pounds
your upper chest, while not recruiting as much
anterior delt like a steeper incline would. Control
the weight on the descent, stop the bar 1-2 inches
above your chest, then fire it up with speed. I want
sets of 6 until you hit a weight where the bar speed
slows drastically and you can barely get your 6th
rep with good form. That will be your last set. 3 total
work sets
Incline barbell press on slight angle
These sets are all RPE of 8-10 – The last set is the 10
Goal – Train explosively
WEEK 1 - MONDAY 
Chest 4 exercises 12 sets
Shoulders 3 exercises 9 sets
Pro Tip
On any dumbbell pressing movements, have
a good arch in your back, keep your shoulders
pulled down and think about driving your bi-
ceps together at the top. Equally have a sense
of driving the floor away with your feet and
encouraging a slight glute squeeze to keep
everything tight. This will help you place more
“drive” into the press.
Pro Tip
As many of you know this is my staple of develop-
ing a thick chest. We will do these every week. Just
like with the dumbbell we started with, keep your
shoulders back and down and try to ram the bar
through the ceiling. Additionally, place an emphasis
on maintaining a strong grip, squeeze the bar hard
while attempting to squeeze the space between the
bar together. Often you can hear this cue differently
as “bend the bar”. This will ensure you are not simply
pressing but also encouraging adduction of the arm
bone (humerus) towards your midline.
3/ Chest | Banded machine press
Ideally you would do the decline Hammer Strength, but if your
gym does not have one of these, simply do any machine that
you can band, but also feel the most in your chest. What I
want as far as execution here is really focusing on the lock-
out. Come back to where your elbows are by your rib cage at
about 90 degrees, then drive out and flex your chest as hard
as you can. Pick a weight that is a tough 12. I want 3 total sets
with 60 second rest periods. You may lose some reps on the
second and third set and that’s ok. 3 total work sets
Banded Hammer Declines
And how to attach the bands:
How to attach bands to a Hammer chest press
These sets are all RPE of 9-10
Goal – Supramax pump
4/ Chest | Incline dumbbell flyes
Back to the incline bench, but this time use a high-
er incline. Feel free to use the pronated grip like in
the video, semi-pronated or neutral based on your
shoulder health and what you feel the most in your
chest. I want 3 hardworking sets of 10 reps. You
should be beyond pumped at this point, so let’s
stretch everything out. On your last set I want you
to hit your 10 reps, then come down and hold the
stretch position for 20 seconds. This should be aw-
ful. 3 total work sets
Incline dumbell flyes
These sets are all RPE of 9-10, then final set 11
Goal – Train muscle from a stretched position
NOTE: We will be pressing a ton over these next 6 weeks, so for shoulders I would stick with side and rear
delt raises, band pullaparts and especially spider crawls to keep your shoulders strong and healthy.
Pro Tip
After 2 free weight presses, lock into
this machine and demolish your pecs.
Our goal here is maximum pump, so
this should burn like crazy. Keep focus
on maintaining the shoulder blades
held back and down, while relaxing
your upper trap.
Pro Tip
With the weighted stretch on set 3, your chest will
want to cave to take the tension off, do NOT let this
happen. Keep a huge arch and stretch this chest out.
Again, press the ground away through your feet and
keep a slight glute contraction in order to keep the
low back safe.
TUESDAY 
Back 5 exercises 15 sets
Abs 2 exercises 6 sets
THURSDAY 
Legs 4 exercises 12 sets
Calves 1 exercises 6 sets
Just like pump day from week 1, for activation I want you to superset a Svend Press with the 3 warm-up
sets you do of machine press. Take a 5-pound plate, squeeze it between your hands as hard as you can,
press out and flex your chest even harder. This will start you off in a very pumped state. Give me 10 reps
here and then right into 10 reps of machine press.
1/ Chest | Machine press
After your 3 warm-up super sets of this and Svend press get right
into your working weight for sets of 10. Pay close attention to how
Ken is doing this machine press. Ideally you would use a neutral
grip, go slow out of the hole, then as you begin to flex your chest
maximally, the weightwill speed up to lockout. This technique will
really tax your muscle fibers of your chest. 3 total work sets
Machine press with pec focus
These sets are all RPE of 8-9
Goal – Activation and start pump
2/ Chest | High incline smith press
I want sets of 8 here. You will feel this in your front delt as well since we are doing a high incline
but also right below your collarbones. We want that upper pec shelf look. 3 total work sets
High Incline Smith Press
These sets are all RPE of 8-9
Goal – Supramax pump
3/ Chest | Pec dec flyes superset with pec minor dips
You will freaking love this superset. Do 10 reps of pec dec flyes really focusing on the
stretch part of the movement and leaving a few reps in the tank, then go right over to
the dip bars and give me pec minor dips to failure. Keep working on this form as it should
be getting better each week. 3 rounds for 6 total work sets
Exercise Index - Pec Minor Dip | Chest Exercise
These sets are all RPE of 10
Goal – Supramax pump
WEEK 2 - FRIDAY 
Chest 4 exercises 12 sets
Shoulders 2 exercises 8 sets
Pro Tip
Using this form takes your
shoulders and triceps out of
the press.
SATURDAY 
Arms 6 exercises 18 sets
Calves 1 exercise 5 sets
Abs 1 exercise 5 sets
3/ Chest3/ Chest | | Decline Decline smith smith presspress
So give me 2 feeder sets to get to your top end weight. Once there we are going to do aSo give me 2 feeder sets to get to your top end weight. Once there we are going to do a
massive drop set that should leave you totally smoked. The goal is to move a heavy loadmassive drop set that should leave you totally smoked. The goal is to move a heavy load
for 3-5 reps, drop some weight so you can get another 3-5, drop the weight again and knockfor 3-5 reps, drop some weight so you can get another 3-5, drop the weight again and knock
out 6-8 reps, then one final drop where you will widen your grip on the bar out and bangout 6-8 reps, then one final drop where you will widen your grip on the bar out and bang
bottom half partials to failure. Listen to John repeatedly say “perfect form” that means keepbottom half partials to failure. Listen to John repeatedly say “perfect form” that means keep
those shoulders back and use only chest. We will call this 1 set.those shoulders back and use only chest. We will call this 1 set. 1 total work set1 total work set
IFBB Pro Ken Jackson Decline Smith Machine DropsetIFBB Pro Ken Jackson Decline Smith Machine Dropset
The work set is RPE of 13The work set is RPE of 13
Goal – Supramax pumpGoal – Supramax pump
4/ Chest4/ Chest | | Incline manual rIncline manual resistance esistance flyes supeflyes superset with dipsrset with dips
Now let’s finish strong here. Only 2 sets, but I want you to work your tail off on these. I wantNow let’s finish strong here. Only 2 sets, but I want you to work your tail off on these. I want
8 reps on the flyes and then right over to dips for around 8 reps. If you need to use the as-8 reps on the flyes and then right over to dips for around 8 reps. If you need to use the as-
sistance machine for dips that’s sistance machine for dips that’s perfectly fine because I perfectly fine because I want perfect form here. want perfect form here. With theWith the
flyes have your partner push down on your forearms to create extra resistance on the ec-flyes have your partner push down on your forearms to create extra resistance on the ec-
centric portion of the exercise. This should be brutal.centric portion of the exercise. This should be brutal. 2 rounds for 4 total work sets2 rounds for 4 total work sets
Dumbell fly and dip supersetDumbell fly and dip superset
These sets are all RPE of 10-11These sets are all RPE of 10-11
Goal – Train muscle from a stretched positionGoal – Train muscle from a stretched position
TUESDAY TUESDAY 
BBaacckk 5 5 eexxeerrcciisseess 115 5 sseettss
AAbbss 2 2 eexxeerrcciisseess 6 6 sseettss
WEDNESDAY WEDNESDAY 
OFF DAY OFF DAY 
THURSDAY 
Legs 4 exercises 12 sets
Calves 1 exercises 6 sets
Last week of starting with the Svend press for activation. The only difference here is we do Svend press
for all 4 sets of pec minor dip. All you do here is take a 5-pound plate, squeeze it between your hands as
hard as you can, press out and flex your chest even harder.
1/ Chest | Pec minor dip
Right out of the gate we are hammering some pec minor dips as opposed to third in
rotation. So do your 10 reps of Svend press then right into failure sets of pec minor dips.
You are fresh here today so really get some high reps. 4 total work sets
Exercise Index - Pec Minor Dip | Chest Exercise
These sets are all RPE of 10
Goal – Activation and start pump
2/ Chest | Dumbbell incline press
So we have some foreshadowing here. In the video there is a drop set (which is coming
Monday for exercise 1) today we do NOT do that. The reason for the attached video is so
you can see the tempo at which I want you to press. Own every inch of this incline press
and really control the negative. I want 4 perfect sets of 10 reps here. Coming off the pec
minor dips you should feel great. 4 total work sets
Dumbell press drop set with slow eccentric
These sets are all RPE of 8-9
Goal – Supramax pump
3/ Chest | High cable crossover superset with dips
Now let’s finish off the week with a superset again. High cable crossovers for sets of 10,
then right into wide grip dips to failure. With the dips only use ¾ range of motion to keep
the triceps out of the movement. 3 rounds for 6 total work sets
Cable crossover and dip superset for Chest
These sets are all RPE of 10
Goal – Supramax pump
WEEK 3 - FRIDAY 
Chest 4 exercises 14 sets
Shoulders 2 exercises 8 sets
SATURDAY 
Arms 6 exercises 18 sets
Calves 1 exercise 5 sets
Abs 1 exercise 5 sets
*Last week!!! Leaving nothing in the gas tank.
1/ Chest | Machine press
Work your way down the stack of your favorite pin se-
lected machine press doing sets of 8. Once you reach
your top end weight, or the entire stack, I want a drop
set. Do 10 full range of motion reps with a contraction
at each of these. Drop the weight 3-4 holes and try to
get 6 more reps with a flex. From there drop another
2-3 holes and give me 10 bottom half partials. Push
yourself here! 4 total work sets
Machine press with drop and partials
The lead up sets are 9 RPE, the 4th set is 13 RPE
Goal – Activation and start pump
2/ Chest | Incline barbell benches
Go to the “3:16” mark on the video so you can see the pyramid I want you all to use today.
I want you doing sets of 6 on the way up. Pay close attention at the “6:20” point. Really
amp yourself up for the final set and get 4-6 reps with a heavy weight while maintaining
perfect form. 4 total work sets
Basic Heavy Chest Workout For Mass | John Meadows & Seth Shaw
These sets are all RPE of 8 until the 4 th which is 10
Goal – Train explosively
3/ Chest | Flat dumbbell press
After a couple feeder sets, find a weight you can hit for roughly 12 reps. I want you to do
4 sets of 8 with 45 second rest periods here. I like to have a bench sitting in front of me
to sit the dumbbells so when the stop watch goes off, you grab them, sit back and crank.
By the 3rd and 4th set it should be a grind. 4 total work sets
The work sets are RPE of 8-10
Goal – Supramax pump
WEEK 6 - MONDAY 
Chest 5 exercises 18 sets
Shoulders 3 exercises 9 sets
Pro Tip
If you wear a t-shirt under a tank top it in-
creases pec fiber activation by 232.6% and
growth hormone release triples.
4/ Chest | Incline neutral grip dumbbell press
This is exercise is going to give you a nasty contraction. Watch the video closely to see
how much effort is put into the contracted position. In addition, the neutral grip allows
for a safe stretch in the hole. Let’s do 3 sets of 8 here. 3 total work sets
Neutral Grip Incline Dumbell Press
The work set is RPE of 8-9
Goal – Supramax pump
5/ Chest | Pec dec flyes
Time to stretch everything out. Do 10 full range of motionreps then tack on 10 bottom
half partials. The key here is to keep your chest lifted and your shoulders back the entire
set. On the partials, make these really burn by not rushing through them. Enjoy the pain.
3 total work sets
These sets are all RPE of 9-10
Goal – Train muscle from a stretched position
TUESDAY 
Back 5 exercises 15 sets
Abs 2 exercises 6 sets
WEDNESDAY 
OFF DAY 
THURSDAY 
Legs 4 exercises 12 sets
Calves 1 exercises 6 sets
1/ Chest | Hex press superset with pec minor dips
Today’s session we are all about pec minor dips. So I want to start with hex press for sets
of 8 because the pump I got last week was so amazing. But the kicker is supersetting
these with 10-15 pec minor dips. We never let off this exercise the entire 6 weeks and I
know your chest is thicker because of this. 3 rounds for 6 total work sets
Exercise Index - Hex Press
These sets are all RPE of 10
Goal – Activation and start pump
2/ Chest | Pec minor dips superset with dips
Skip ahead to “7:32” in the video to see this sweet superset. We will go pec minor dips
for 10-15 then transition right into regular chest dips for another 10-15 reps. If you have
to use the assisted machine for the full dips, fell free to do so. Give me 3 rounds of this.
3 rounds for 6 total work sets
4 exercise chest workout for mass
These sets are all RPE of 10
Goal – Supramax pump
3/ Chest | High cable cross over superset pec minor dips
Last sequence of this entire chest manual, so finish STRONG! Give me 12-15 reps on the
high cable crossover and then go bananas on the pec minor dips here. Leave nothing to
chance today! Will your body into chest growth. 3 rounds for 6 total work sets
Exercise Index - Pec Minor Dip | Chest Exercise
These sets are all RPE of 10
Goal – Supramax pump
WEEK 5 - FRIDAY 
Chest 6 exercises 18 sets
Shoulders 2 exercises 8 sets
SATURDAY 
Arms 6 exercises 18 sets
Calves 1 exercise 5 sets
Abs 1 exercise 5 sets
SUNDAY 
OFF DAY - FAMILY DAY 
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 John Meadows
@mountaindog1 @cedmonds18 @liftersclinic
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