How To Get a "BIG" Chest with the Smith Machine

In this video I will talk about how you can get a big chest using the smith machine. You might not think this is possible but if you follow my advice you will see some great gains in your chest. You do need to be careful because you can get hurt in the smith machine is you don't set it up right so please make sure you follow this video to a T.
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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
#smithMachine #ChestWorkout #JohnMeadows

[@hypnotyz147]

R.I.P. Big Mountaindog1 we’ll definitely miss all of your excellent tips, & great tutorials! You’ve taught me more than you could ever know …

[@Abdullah7Moorad]

This guy died RIP man, I didn't even know, this my first time see his video

[@hypnotyz147]

@@Abdullah7Moorad yeah he passed away last Sunday morning from a rare colon disease he was an amazing person

[@angelhortegoza1925]

I heard that I had a lot of gains and progression because of John. RIP 🙏 Mountaindog.

[@KevinHumble92]

@@Abdullah7Moorad same bro, wtf… rip

[@andsand7240]

Damn RIP

[@Aaron_S]

John Meadows: alright hey everybody. Me: today is a good day.

[@user-rd5nc1nb9f]

You didnt even need to use your AK ?

[@TheOriginalRizk]

@@user-rd5nc1nb9f I see what you did there.

[@coco46st]

😂😂😂🤣🤣🤣😂😂😂

[@MrStreetninja007]

I was wondering if I was the only one who loves that

[@Sea2overland]

Man if the young guys would just listen to you....there would be some monster looking guys in the gym...thx for all the real knowledge....preach on brotha.

[@thekproject9339]

My legs are getting monstrous after putting the intensity i get from Johns videos, granted im only a little over a year in the gym but fuck I love leg days now.

[@troypatillo1688]

Dude is a beast. I love his vids.

[@SonoWave]

@@thekproject9339 he just put up a new leg workout video today.

[@raymondstreig1103]

Been working out at my gym using John's technique suggestions (though I too am old school with old school knowledge) so I need today's up-to-date information and John is the source, I have been having others watch me do my workouts and now notice them doing (John's based) my workouts routines. I guess they don't know where to go for information needed to improve. Ah well, I'll get huge as they try to figure it out and/or follow.

[@louvinspierre8716]

As someone who struggles with rotator cuff/shoulder issues, this video has been a gift from heaven. Both the decline and incline methods have helped my shoulder ALOT. Thank you John

[@mountaindog1]

Glad it helped!

[@momentofenlightenment6004]

same ty

[@markhancock5943]

Couldn’t agree more it’s been a great help with my dodgy shoulder

[@MrEdwithdreadz]

Me too i have shoulder pain most time i bench

[@NTWizzle]

Guess this means I’m renewing my Planet Fitness subscription bois get that lunk alarm ready

[@brzo.]

lol

[@swamig6353]

Yeah I'm probably gonna get the ban hammer today

[@Clownfish1958]

LOL LOL YEP me too

[@raymondstreig1103]

My PF location is laying on that alarm. I guess after the Quarantine period this location is no where near its pre Q attendance or membership level. Gyms can't survive if their policies are not beneficial to it's members. (Vote/Agree with issues when and where you spend your fiat paper.)

[@aaaagggghhhh6370]

@@raymondstreig1103 that's right !!! here in maine they just want members ... screw the alarm !!!

[@Bassflexr]

You've stopped my shoulder pain from bench, please keep the form videos coming. I could never do over 225 because of the pain. I've blown past that and have surpassed 400 now. Thank you so much!!!!!

[@mountaindog1]

thats great!

[@trynforpar]

Great tips for chest training on a smith machine. I was a competitive bodybuilder for 30 years and just got back to the gyms m after a 10 year layoff. I’m now 66 and its amazing how muscle memory plays a role in seeing results faster than someone who never trained. Keep em coming.

[@Clownfish1958]

I agree same here past competitor hit the 🏋️‍♂️again 6yrs ago am 63 now feeling good just to bounce back into shape 🇨🇦

[@michaelhubbard4023]

Same here. I was a powerlifter and bodybuilder for years and took off 13 years and returned back recently to the gym and my body is gaining fast. However I am no longer benching 425, squatting 500 or curling 200lbs anymore. This video helps me learn great tips for smith machine training.

[@billdollar6155]

I enjoyed your training a lot, and I have included all of your exercises to my routine, and you are right I have no more shoulder pain. thank you very much and have a good day sir.

[@jamescos03]

Love your down to earth & common sense approach to training. Keep em coming.

[@IfbbProRolandcHazard]

Thanks John, I've been lifting for over 20 years but I'm still open to learn better tips for growth and to avoid injury especially now that I'm 52. Your advice is golden brother, thanks.

[@Lucky-zu4mc]

Always with a great video! Thank you. God bless you!

[@davidjarriel5182]

Ever since I've been watching your content it makes me realize how wrong I've been doing things. Its amazing how small things like the position of the elbow can make or break you. Thanks again for all the great info. A lot of us need it.

[@mountaindog1]

definitely the little things!

[@EllahRah]

My heart goes out to his family. Thank you champ, you are still teaching us !!

[@torljungberger2486]

Great info! I'm one of those guys who never use the smith machine, but this made me change my mind.

[@anthonyvargasjr1602]

Brother I have been working out for over 20 years and you just took me to school, thank you so much and God-bless you and your channel! Keep up the good work👊🏼

[@marks8437]

I've always avoided the Smith machine because I was apprehensive about the fixed bar path, thank you for this video. Great to be able to gain this knowledge without putting myself at risk through trial and error.

[@donthejewler74]

Love this , this completely changed my training and helped me grow .

[@busyrand]

This is A1 High-Quality Instruction!... I always thought smith machines were only useful for maintenance or beginner strength. The last exercise for the upper chest is brilliant and looks like just what I need. Thank you for this.

[@chrisvelez2749]

John your videos are awesome. None of these exercises are by any means new to the fitness world, but the tips you drop are pure gold. I started lifting in the late 80s early 90s with nothing but the Weider System course charts my dad gave me, any tricks learned was completely by feel and on my own. Taking your advice and implementing your tips in my routine have made my workouts a blast. After all these years I still love hearing them weights clang, your vids have helped alot with that, thank you my friend and keep it coming.

[@sgarabato]

You're brilliant. i've been researching youtube videos on form for years, but came across your page today. Everything you say resonates with me, thank you! I'm always trying to improve.

[@chris_johns]

This is all new work for my push workouts now, working around my shoulder impingement...slowly but surely trying to get it back thanks John as always

[@jolemays3218]

John blessing everyone with all this knowledge

[@DrumandPianoDude]

I love the Smith machine. It allows me to do a ton of pase lifts, negative lifts, and isometric holds safely. Great video!

[@Sea2overland]

10 sets of all exercises and a log of what made you sore will give you the road map to your own body's unique workout...and huge gains....this is golden knowledge.

[@garyhuizilopoxtli9701]

Today is chest day and I will have to incorporate some of your tips and wisdom. Thanks, John, for being an inspiration to old folks like myself to never give up.

[@duanegonzales8335]

Great video. I was unaware that I was putting so much tension on my rotator cuff. Keep up the great work helping us lil guys grow and stay healthy!!! Thanks dog!

[@rickyanthony2038]

Funny I’ve had rotator cuff problems off & on for years now & started doing these exact movements about 6 months ago. They’re great. Everything you’ve said is true. I workout at harbor fitness in Brooklyn Newyork & a member told me you’ve been training him for about 2 months now. I’ve known him a while & I can already see changes in his physique. Best of luck mountain dog. Shalom ✊🏾🙏🏾

[@waxifari5528]

Love your content my brother. After near 25 years in the gym I am learning stuff again. So hyped to go try those lifts out.

[@mohammedqasim3657]

Great explanation John, going to give this a try. Thank you

[@Prince_Charming_1]

Great chest training & preventing shoulder pains. I agree with your techniques from personal experience. Thank you for the video!

[@k.j.g.9601]

Wow, probably the most informative weight lifting video I have seen yet. Maybe it was because he wasn't bragging the whole time or tried to show how smart he is. Just subbed

[@MylotheMask]

Cheers John I was using the Smith today for chest and I also love it. Your videos are very helpful, guys like me need to hear this stuff to avoid injury. This vid is very good, thanks.

[@harmonicartist]

As someone who only utilizes a low stocked community gym with dumbbells and a smith machine, it’s great to know how to properly operate the minimal equipment. This addressed issues I had because of a lack of knowledge. Following this advice, I could immediately feel a difference with better chest activation. Thank you for another quality video

[@ypmm53]

Thank you JM!, Always great to get new wisdom from you.

[@angeljimenez8661]

Thank you for a very detailed training video. I like that you identify the proper way to perform each exercise and explain what can hurt us. Thank you very much.

[@phil_helix1191]

Amazing advice from a real pro! Thanks heaps John! This is helpful!

[@thedoc6884]

I'm an Italian physician, I work as a nutritionist mostly with athletes. I just taken part of the international ISSN conference where spoke also Brad Schoenfeld. You know what? There's a substantial difference between "academic" approach and your approach: you give us you real knowledge, you teach something. I found in your channel more cues than in a 3-days conference. If you haven't though bout it, take some international seminars on training and nutrition: you're on a hi level my friend, I tell you by a physician pov

[@mountaindog1]

Brad is a good friend of mine. Thank you, i have done conferences in Australia, England, Ireland, Scotland, Canada, etc. I love sharing my experience with people that want to hear about it. THANK YOU!

[@jjk3502]

Ahhh that is very common . Alot of academia are just paper pushers who seen dumbbells only through binoculars. When I go to the conferences I am amazed how many idiots are there.

[@badboykhalsa]

A real gentleman and a proper bodybuilder, love your advice thanks

[@nicholas8144]

I love your assistance and all your helpful videos my brother John... Keep shining your amazing energy everywhere from the heavens 🙏💪🌞 we love you

[@TOSHTON]

So much variety has been added to my workouts Thanks to You my friend!...Love your videos, keep them coming!

[@aosaidan38]

Legend , you've really helped my form on all my moments, great videos and explained and very informative , thanks big man 💪

[@brianfaranda8826]

Thanks for the great info John I use your info every gym day!

[@donniewilliamson6618]

Great video as always sir... I have a bad shoulder so all the advice you give helps me so much ... can’t wait to see the next

[@adriankelly5534]

John, i had a discussion with my gyms owner today over the positioning of his smith machine. Thanks to the info you provided me i was able to show him it was turned around the wrong way. You are a master teacher. Lots of love bro, Adrian!

[@mountaindog1]

haha cool!

[@anthonyderosa7730]

I always looked at the smith machine as a bench when you dont have a spotter. I don't get why theres so much hate on it.

[@RebelwithaCause777]

Anthony DeRosa I like the smith machine for close grip bench press and Z press .

[@stephanreichelt1960]

power rack

[@anthonyderosa7730]

I mean. I dont try to sound like a youtube fitness nut. Im not huge by any means. But i consider myself to be in pretty decent shape for a natural athlete. I train mostly for aesthetics and got blessed with my fathers good genetics. Type of guy never a day in the gym and was the most ripped guy on the beach. Paired with proper weight training at my age now im not superhuman but im confident in my shape. I see these big bloated guys with no definition. Vascularity or any type of muscle whatsoever lifting as much as they can on a flat bench with terrible form. And have no chest at all. Meanwhile guys like me who train alone stick to dumbells and slow contractions on the smith machine, ive had people ask me what i take because of how my chest is shaped and petrudes through my shirt when i get pumped through my workout lmao. I show no shame using the smith machine for military press and my chest workouts. With light ass weight bc it allows me to slow down my reps and focus all tension directly on my chest. Then when i have the occasional partner to spot. I can load up the barbell a little higher in weight and go for strength.

[@Crunchifyable2]

I like pin presses with the Smith machine. Gets my shoulder angles perfect before any weight is put on it.

[@stephanreichelt1960]

I use it occasionally; remember free weights are harder also:kzbin.info/www/bejne/kKTRmaSOZbCLm7c

[@anafael1]

Just started using the Smith machine. This video came at the right time to protect my shoulders. Thanks!

[@simosimo-bq2hi]

Great video again from mountain dog . I work out mostly from my garage which has a smith machine and John's knowledge is so helpful . Thanks

[@TeBateDoamneDoamne]

Right before a push day. On spot as always. Thank you for another amazing video

[@casey7814]

Thank you for the tips John! Learned a lot from watching your videos, great stuff!

[@rybrentd]

This was refreshing to watch and makes me feel like I'm doing things right! I started an 8 rep, 6 rep, 4 rep, 4/4/amrap dropset routine on both the bench press (20/30 degree alternating every week on Mondays) and shoulder press (60/70 degrees alternating on Thursdays) on the smith machine and on both exercises my strength went through the roof. I watched this video and realized I was doing it exactly as you prescribed. Awesome channel and I love when the notifications pop up! Also, your shirts are always on point and I'm 100% house Targaryen.

[@mountaindog1]

100%!

[@sntfabrication]

So wats ur current set to reps routine ?? For straight bench and then to a decline or incline bench set ?

[@TheNick14316]

Thanks for the videos man! I just discoverd you and your content is reallu good! Good to know that there are people with real good content out there, and not with fake or bad misguidance. Glad that I can watch a bunch of your videos now, cant wait to start training again tomorrow!! Greetings from the Netherlands

[@CaptainCalculus]

I’ve used Smith Machine in powerlifting to get through sticking points in bench and squat. Works a charm.

[@iangraham705]

Found this video and many others really useful, very easy to digest, the right balance between detail and accessibility for me. Thanks for all the content

[@fredt1809]

Great video as always. I just bought a smith machine and really like it. Your decline idea is a game changer. Thanks for the videos.

[@clyderand3735]

Loved the advise you gave. I use the smith machine a lot and I’ve been using it wrong. Now I know what to do.

[@rsbharley4766]

Thanks for showing the smith machine for chest, helped me a lot. Keep up the great work.. Cheers

[@nathannewman799]

perfect timing on this as its chest day and still recovering from hip replacement 6 wks so rather than heavy DBs im using Smith.

[@davidjenkins3101]

as always i appreciate you passing on your experience and knowledge, thank you

[@mikejr716]

Glad you made this!!! And pretty cool that I do it damn near exactly like you mentioned!!! Great vid!!! And good points about use of the Smith!!!

[@anaximander66]

I live in the middle of nowhere and work third shift which means the Smith Machine is the closest thing to a bench press I have access to. I have had to go another direction for my chest but this was very helpful in giving me more tools. Really appreciate it!

[@williamserver4332]

Great tips. Thanks for the video

[@MrStreetninja007]

Lol I love the video intro "alright hi everybody " it's so friendly and welcoming on all the vids

[@Kel-gb6yx]

Thank you for the advice and direction. I just figured out what I was doing wrong. I appreciate it.

[@HectorFilmsTV]

I love this channel, Thanks for all the knowledge!!

[@mr.e8432]

Thanks John, another helpful video. Smith machine is all my gym has, so I have to use it for all my barbell work. Any Smith machine tips are greatly appreciated! 👍🏻👍🏻

[@jackiecruickshank5010]

Love your work John 🙌🏼 awesome workout ideas to change things up!

[@jayfrank4122]

He’s actually right about hurting the shoulder, I tore mines coming down with flared elbows

[@45firepro]

Gentleman John Meadows ....always great info!

[@rexjara4359]

John you're superb! thanks for all of the knowledge!

[@bobbydhollis7430]

Man as an older young man my shoulder have been terrorized by my own decisions in the gym...some good some not so much. This advice is golden and I'm very eager to try it out whilst I'm in holiday this week....I'll get back to you and thank you so much! Sincerely, a pair of shoulders with attitude problems 😊

[@bobbysmith5320]

Love your videos, John. Your tips on form are really good. I've only recently downloaded your app on my iPhone. So much information on training and nutrition. I'm an advocate for the Smith machine, I use it for everything. Ie: chest, rows, shoulders and calves. It's a great machine if used correctly.

[@Tommygimbal]

Awsome vid John

[@jackzapp57]

I'm 62 so I use the Smith a lot.I will be more cognizant of my elbow placement and range of motion.Thanks so much again Mountain Dog.Also loved the vids of you and my man Jay Cutler...you, Eric Broser and David Broulet are the only guys out there I can relate to especially at my advanced age Lo!.

[@tomk3620]

YOU ARE A BRILLIANT TEACHER! Thx for sharing all this vital information, John! YOU ARE A GOOD MAN, SIR!

[@mountaindog1]

ty!

[@crazycorgiyt3691]

Great exercises, started doing the decline press, added 4 sets to my usual chest workout (2x/week) 3 weeks ago and it has totally changed my pecs.

[@mountaindog1]

hell yea!

[@jeremy1253]

Appreciate the work you do to keep everyone injury free. Thanks!

[@wintertime331]

I really enjoy your videos, you seem like a good decent honest man, i learn so much👍

[@Abraham_Kist-Okazaki]

I really appreciate your continued focus on how to use the smith machine. It really gets a bad rap. When the bench is flat, then of course using the barbell is the way to go. However, when it comes to the high incline, the smith machine is just easier and safer so that you can focus on the upper chest and shoulders. There are plenty of other exercises to train the stabilizing muscles.

[@voxxclamantis9668]

Nice, thanks for these tips man.

[@jaycad91]

Just tried this and the burn is real🔥🔥 all about the elbow angles! John is a legend

[@fullyawakeloyah8844]

Massively missed one of a small number of guys I loved watching and listening to RIP brother 💪🏻

[@vladtepes6690]

Thank you for your continued efforts Mr Meadows

[@lordhoboofsavior36]

The slight decline bench press sound really great to avoid overtraining the delt and focusing more on the pec.

[@willp2042]

Truly appreciated your vid...I just started working out on this Smith machine and this is exactly what I am looking for. Subscribed and follow up!!!

[@mountaindog1]

thank you!

[@MikeSmith-sk9ju]

Class is in session!! Thank you MD1

[@alcardarelli7715]

Awesome! Just found my next chest workout - Thanks!

[@samueloss2838]

Thanks for your videos John :) really enjoyed this one , ill do that tri-press combination on my chest/shoulder day :) u create nice content

[@heathdrinks8968]

I currently workout at home and I only have a Smith machine so I find these videos very useful. Thanks. 👍

[@rsbharley4766]

Great video with great info, thanks for sharing.

[@jacmac0422]

My gym only has Smith machines for doing bar work. I have been doing these for a few months now and my upper chest is the best it has ever been. Thank you for not making fun of the Smith machine. For some people it's our only option.

[@dasun13]

Same here bro. Been training at Planet Fitness for 2 years and I went from 150 to 190 am I have a great chest. Girls tell me some times that I have boobs LOL

[@brzo.]

@@dasun13 bruh i had to get implants for boobs *im a guy*

[@clockwize]

I love smith for chest it allows me to go for failure when there's no spotter around. Thanks for the video you're the best.

[@srouse39]

People need to understand if they are going to use the Smith Machine that the barbell part is with 15-20lbs not 45 like free weights. Also will have to make sure to do dumbbell presses as well to keep the stabilizer muscles strong in case you go back to free weights.

[@bennygilligan]

Another brilliant video John thank you my man

[@JT-qc4zq]

this slaps coming back needing info and this legend is still here on youtube to help. you will be missed king.

[@liamcampbell6661]

Thanks for answering my question John!! Helps me out alot since I dont have a free bar in my gym. Only got a smith machine in my gym

[@hemiihemm]

One of the best fitness channels. Thank you!

[@kurky72]

I actually been using smith machine for chest shoulders, thanks for the tips! Great video as always

[@beecherhoward]

Love all your videos man!

[@the_notorious_bas]

A good man, full off passion and enthusiasm, that's how I will always remember you. R.I.P. John

[@nathpumpsable]

love your vids so educational ive learnt so much thankyou keep up the great work