Workouts for each Group Of Muscles

 

The Best Calisthenics Exercises For Each Muscle

Video taken from the channel: THENX


 

3 Exercises to Hit Every Single Muscle in Your Body

Video taken from the channel: BRIGHT SIDE


 

Hit Every Muscle in 30 Minutes (Full Body Workout Routine!)

Video taken from the channel: Calisthenicmovement


 

MY FAV EXERCISES FOR EACH MUSCLE GROUP ULTIMATE FULL BODY WORKOUT!

Video taken from the channel: Hanna Öberg


 

Complete NO EQUIPMENT Workout (Every Muscle Group!)

Video taken from the channel: ATHLEAN-X™


 

THE BEST EXERCISES FOR GROWTH: Chest, Arms, Glutes & MORE ft. Jeff Nippard & Jon Venus

Video taken from the channel: Jon Venus


 

The Best Bodyweight Exercise For Each Muscle Group Calisthenic Exercises

Video taken from the channel: Sixpackfactory.com by Peter Carvell


A List Of The Best Quadriceps Exercises Barbell or Dumbbell Squats Barbell or Dumbbell Front Squats Barbell or Dumbbell Split Squats Barbell or Dumbbell Lunges Barbell or Dumbbell Step-Ups Leg Press Single Leg Press Machine Squat/Hack Squat Leg Extensions. 10-Minute Ab Blaster Workout. I Seek Obliques. Arm/Shoulder. Arm Day for Beginners 7 Moves for Tank Top Arms 20-Minute Arm and Chest Workout Shoulder Sculpt. Legs. Leg Day Workout for Beginners 6 Moves for Killer Legs Love Your Legs Workout. All About Legs Workout. Glutes.

Buns of Steel Workout Five Moves to Get a Beach Bum 25 Minute Glute Sculpting Treadmill. Thankfully, evidence supports the benefits of shorter workouts. The British Journal of Sports Medicine found that just 10 minutes of exercise per week could improve your overall health, and the Journal of Cognitive Neuroscience linked 20 minutes of exercise.

Dumbbell exercises provide an easy and effective way of targeting every major muscle groups in your body. The information and dumbbell exercise illustrations below are for dumbbell exercises that are grouped by main muscle groups. Make your selection from the choices below: Dumbbell Exercises for Abdomininals. Best Pre-Exhaust Exercises for Every Muscle Group.

The pre-exhaust method is an excellent tool for those looking to tap into their muscle growing potential. Learn how & why you should implement it yourself! I remember the first time I heard of the pre-exhaust method. Exercises and muscles.

FreeTrainers.com has a vast selection of exercises which are used throughout our workout plans. They are categorized by the muscles which they affect (primary and secondary), as well as the equipment required. To get started, choose a muscle group either on the muscle chart or in the muscle list on this page.

A typical split would be like this: Day 1: Legs/Abs Day 2: Chest Day 3: Back/Abs* Day 4: Rest Day 5: Shoulder/Abs* Day 6: Arms Day 7: Rest. The Best Exercise Selection for Every Muscle Group Created by Akash Sehrawat on June 6, 2018 When it comes to selecting the best exercise for each muscle group you may want to read the following articles first to understand the best exercise (s) for each muscle grou. Knowing which area of your body you want to focus on can inform your exercise choices. Your muscle fibers adapt to the type of exercise you do, so it is important to have a plan. There are 11 muscle groups in the body, and these correlating workouts are the best exercises targeting each muscle group.

Squats. Hamstrings: Squats Deadlifts; Calves. HIIT workouts are often divided into categories like strength, core, and cardio.

But if you only have 20 minutes at the gym and want to cover all your bases, it is entirely possible. Follow this plan of 10 moves. Do each for 30 seconds, followed by 10 seconds rest.

Because precise timing is an.

List of related literature:

For example, on Day 1, choose your chest and triceps as your primary muscle groups, your back and biceps as your secondary muscle groups, and then work on your forearms in between those groups.

“Football For Dummies®” by Howie Long, John Czarnecki
from Football For Dummies®
by Howie Long, John Czarnecki
Wiley, 2011

The most basic workout is exercising each of the six major body parts-shoulders, back, chest, biceps, triceps and legs-by doing a single set of eight to twelve repetitions for each body part at an appropriate weight.

“The Power of Full Engagement: Managing Energy, Not Time, Is the Key to High Performance and Personal Renewal” by Jim Loehr, James E. Loehr, Tony Schwartz
from The Power of Full Engagement: Managing Energy, Not Time, Is the Key to High Performance and Personal Renewal
by Jim Loehr, James E. Loehr, Tony Schwartz
Free Press, 2005

Strength gains, however, appear to be fully achieved with just one set per day in previously untrained people.14 People should select a variety of exercises that tax most or all of the major muscle groups of the upper body, trunk, and lower body.

“Physiology of Sport and Exercise” by W. Larry Kenney, Jack H. Wilmore, David L. Costill
from Physiology of Sport and Exercise
by W. Larry Kenney, Jack H. Wilmore, David L. Costill
Human Kinetics, Incorporated, 2019

To hit each of the muscles even harder, you can further divide the muscles so that you take three training sessions to work the entire body—an example of this being training all the “pushing” muscles in one session (chest, shoulders, triceps), the “pulling” muscles the next (back, biceps), and the legs in the third.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

In general, starting with one or two sets of each exercise, working all the major muscle groups each week by doing multiple types of exercises (i.e. biceps, triceps, back, chest, legs, and so on), is ideal.

“8 Keys to Mental Health Through Exercise (8 Keys to Mental Health)” by Christina Hibbert, Babette Rothschild
from 8 Keys to Mental Health Through Exercise (8 Keys to Mental Health)
by Christina Hibbert, Babette Rothschild
W. W. Norton, 2016

� Begin with one set each of upper and lower body exercises to allow focus on major muscle groups.

“Pediatric Primary Care E-Book” by Catherine E. Burns, Ardys M. Dunn, Margaret A. Brady, Nancy Barber Starr, Catherine G. Blosser, Dawn Lee Garzon Maaks
from Pediatric Primary Care E-Book
by Catherine E. Burns, Ardys M. Dunn, et. al.
Elsevier Health Sciences, 2012

For example, you could do a two-day split working chest, triceps, and shoulders on Day 1.

“Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance” by Patrick Hagerman, EdD
from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance
by Patrick Hagerman, EdD
VeloPress, 2014

Squats or deadlifts for the legs, bench, incline and shoulder press for pecs and delts, chins and bent over rows for back, close grip bench for triceps, barbell curl for biceps.

“The Ultimate Diet 2.0” by Lyle McDonald
from The Ultimate Diet 2.0
by Lyle McDonald
Lyle McDonald, 2003

For example, do a set of five reps in the difficult military press, then ten reps in the relatively easy two-arm snatch pull.

“The Russian Kettlebell Challenge: Xtreme Fitness for Hard Living Comrades” by Pavel Tsatsouline
from The Russian Kettlebell Challenge: Xtreme Fitness for Hard Living Comrades
by Pavel Tsatsouline
Dragon Door Publications, 2001

Biceps preacher curl Week 4 Week 5 Week 5 5 Flat bench Perform 2 exercises Perform 4 exercises Perform all 8 exercises press tºgether nonstop, or together nonstop, or together nonstop, or 5 Leg extension 100 reps (e.g., 50 leg 200 reps, Same for the 400 reps, R. between presses and 50 front other 4.

“Serious Strength Training” by Tudor Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
from Serious Strength Training
by Tudor Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
Human Kinetics, Incorporated, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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86 comments

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  • Good afternoon,
    I was chubby before with 88 kg 1.67 tall. Today I have 72 kg, after my diet, I have a little belly yet.
    Today I have a little belly and thin arms. I want to lose belly fat and have strong arms and toned body, like your body now.
    You could only with these body training exercises, or did weight training machines at the gym?
    I have no pretension to stay with the body like yours, but to stay with his arms and abdomen defined. What kind of training do? calisthenics or just have to have equipment for weight training at the gym? It has to be every day?
    Thank you!
    Rafael

  • Sir please make the video about two body parts a day wich parts are the best duo? And is it okay to repeat twice or thrice a week any parts?

  • And you ain’t really talking about lat pulldowns. More like straight-arm pushdown. And how about the component of the lats’ function that brings the humerus right behind the body. There must be a different exercise for that like a bodyweight row.

    The front lever raises are good because it makes straight-arm scapular strength and directly using strength much more concentratedly from the lats

  • Hi Sven und Alex, danke für ein weiteres großartiges Video mit einem vollen Programm, das man sich auch als Anfänger leichter machen kann! (Vor etwa zwei bis drei Monaten mit Krafttraining nach eurem Vorbild angefangen, schon spürbar Kraft hinzugewonnen und langsam ist die Umwandlung von Fett zu Muskelmasse sichtbar:)) Außerdem finde ich es super, wenn ihr auch weibliche Athleten in euren Videos zeigt, damit man als Frau mal einen Blick dafür bekommt, wie sich der Körper bei uns bei regelmäßigem Training verändern kann, aber eben auch, wie viel Kraft man selbst als Frau bekommen kann, wenn man dran bleibt, ohne dass man optisch zu einer Anna Bolika mutiert. 😉 Interessant wäre für mich noch eine Idee für eine Trainingseinheit, mit der man seine Ausdauer in den Armen verbessern kann, wenn man diese lange abgestreckt oder über Kopf halten muss, zum Beispiel beim Tanzen, bei handwerklichen Arbeiten über Kopf, beim Kasperletheater spielen etc. Zudem wäre es toll, wenn ihr für die Trainingsutensilien, die ihr auf eurer Webseite empfehlt, noch Anbieter aus Europa mit aufnehmen könntet, die euren Ansprüchen genügen, damit man die Transportwege für den Versand verkürzen kann. Viele Grüße, Oase:)

  • I‘m gonna include those facepulls in my next upper body session, I always do them a little different �� my fav exercise for upper body is one armed rows and for lower body definitely hip thrusts ♥️ love you and hope to see you at the fibo ♥️♥️

  • how comes you benchpress like that? it looks like you making it easier for you self specially when your resting the bar on your chest looks like you giving you muscle time to rest. or maybe im wrong lol
    keep the videos coming x

  • In the case of people who are already advancing in training and are already getting stronger, bench dips is not optimal as it doesn’t give them enough intensity. The exercise is good because it maximizes the triceps contraction because the humerus is extended right behind the body. But the parallel-bar tricep-focused dips is going to give more tension onto the muscle because you are using full bodyweight.
    Another thing……. both dips are also limited to the fact that they are not placing the triceps at a deep stretch. There should be another exercize to fill up that gap. The bodyweight tricep extension is good for stretching the long head of the triceps with tension. The stretch is important as it gives the greatest tension on a muscle and gives more opportunity for eccentric overload.

  • Romanion deadlift n Stiff leg deadlift are different. Stiff is putting the weight on the ground Romanion you keep the weight off the ground n lower to your ankles and bring it back up.

  • I did it! It was super hard, specially the upper body movements and i did them with lots os variations. Im comming back for more, though!

  • Spider curls are wonderful and awesome to do Hanna ��������. Sending love from Michigan and your videos are wonderful and enjoyable to watch honestly ��♥��������.

  • Jeff Nippard should not be allowed to collaborate with people unless he can’t talk cuz the minute he does, the person next to him sounds like an amateur.

  • Go to Athlean-x he is Jeff cavalier and some of the stuff that you said like starting with your armat your back and he dose a cable one where he is standing side ways and as he raise his arm he turns away from the the cable thing��

  • The dietary advice here is comically unhealthy.. please be careful viewers..Building external physique, and internal health can be toooootally different things. Meat, eggs, WHEY pRotein powder???.. oi. But as for the exercises,. Right on!:)

  • For Biceps. have you tried the cable overhead bicep curl? I’ve found the overhead position allows for greatest range of motion in the bicep.

  • Beach has called, wants its stones back. Just kidding, best channel ever, greetings from Germany! PS: What do you think of contractions in the highest point of tension, e.g. making several “micro” movements in a pull-up (when lat has the strongest contraction at the top).

  • Question: How are are both you guys? What if you have a 7 foot wingspan? Some of these are harder for taller guys. A lot of guys in the gym are lil muscle nuggets lol

  • Love you jeff, the only fitness who puts the best possible content on YouTube, these videos are very useful especially now during quarantine and lockdown, thanks for your contribution to the fitness industry ❤

  • I love all these! Hanna you rock! ��You really do motivate me to be better….only one thing motivates me more…music with a better beat!..I’d love to see you exercising to hip music from your country!�� Love you!

  • I work out every night 8:00 to 8:40, I’m 17 years old but my heights is 166 cm and my weight is 50 kg what is important exercise i use,,,? To build my abs and biceps and triceps also,,,, and to jump higher,,,,

  • ALL OF THEM ARE MY FAVOURITE BUT THE BEST ONE I LIKE IS
    GOBLET SQUAT
    LEG PRESS
    DEADLIFT
    DRAG CURL
    T BAR ROW
    CABLE AB CURL
    CABLE
    PLANK
    FLAT DUMBELL CURL SINGLE AND THERE ARE MANY MORE
    THE ONLY WORKOUT I HATE DOING IS LUNGES BUT I STLL DOES IT

  • Hello! I am from Romania and I have a question, in this sport program does not say once how many times a week you have to do it, and I would like to know if it is good once every two days, Thanks!

  • Calves: Calf raises
    Quads: Zercher squat
    Hamstrings: Glute Ham Raise
    Booty: Hip thrusts
    Abs: Ring rollouts
    Chest: Ring flyes
    Back: T bar rows
    Shoulders: Lying cable lateral raises
    Traps: Face pulls
    Biceps: Inclined curl
    Triceps: Dumbell skullcrushers
    (Obliques): Hanging windshield wippers

  • Hanna! What are your thoughts on caffeine and energy drinks in your diet? Are they really bad? Should you just cut them out? thanks!

  •  sir…please make a video on how to develop strength, Athletisicm and aesthetic body using kettlebells…..also mention types of kettlebell xcercisess and how to do them properly…..

  • So that’s why Goku and the other Z-fighters always train in the desolation… those stone formations and boulders are the perfect equipment replacement, lol.

  • Every time I need something Athlean X delivers. I’m about to spend a month in the mountains. I just found my without. Thanks Jeff. Athlean X has been truely life changing for me.

  • So what if you don’t have access to beaches covered in usable rocks and ledges? Near by I have a field. No rocks to lift/move, no supported surfaces to hang from. A way to effectively work my lats, without access to a bar, would’ve been more useful than a Rocky montage with a trolling title.

  • What about calves, hamstrings, and glutes?
    The pistol squat puts more stress on the quads.
    Add knordic curls, calve raises, and glute Bridges.
    The last two can be done with one leg.

  • I’m sorry but I’m giving this video a thumbs down. Running on wet rocks or up & down a wet & muddy hill isn’t the smartest thing to do. There’s an injury waiting to happen whether its a twisted ankle, knee or even broken bones. Look I understand the gist of his video but putting clients in danger isn’t exactly what I would expect coming from a coach. 

  • ehhh, I´ve built most of my gym equipment and I share the there´s no excuse, but that´s really unsafe you could slip in the rocks or these could fall apart and that´s it you wont be working out for a while….

    Im not saying without equipment is not possible but try to use caution, you still can do push -ups anywhere or pull-ups in a park.

  • Actually Actually Actually ActuallyActually. Really guys. How many times are actually going to say actually. Nice Tits Heff. Lighting is Rocking.

  • it looks like your dips aren’t hitting the full range of motion with your arms hitting 90 degrees. Is this just because of the awkward position doing them on the rocks?

  • Fy søren jeg digger kanalen din! Jeg har fulgt deg siden du la ut din første video og kanalen din blir bare bedre og bedre! Stå på! <3

  • Yo guys I just wanted to ask all the people who habe gymnastic rings whether I should get myself the 28mm or 32mm rings. I would say that my hand size is just a littler below male average and I’ve seen people on amazon recommending 32mm because they’re referring to them more comfortable. Do you guys have any tips on which ones I should buy?

  • Great video. As always, Sven and Alex provide articulate instruction and competent execution of each movement. Thank you for including a female athlete. Her discipline and proficiency provide a well balanced example of how this training will benefit both genders.

  • Besides the fact, that I love these excercises too and have nearly everyone in my schedule, your OUTFITS are ALWAYS on point �� �� love you:)

  • Anyone here has the type of my body?… I can work out once and not even seriously but even after a month my body will still be bigger. If you see me you may think I take the gym too seriously with heavy weights.

  • just one question… wouldn’t uneven grip create imbalance since one side maybe taking more pressure as compared to the other…??? just curious since I always thought that’s how muscle imbalance is created in the first place… M just a beginner so dont be surprised if I sound stupid

  • Now that’s real Spartan training. Doesn’t get any more basic, primitive and bad ass than that. That’s how ancient warriors and athletes trained.

  • The main guy has the world’s most arched upper back during the plank at the beginning. Great video, just hope you’re treating your back well

  • I want to see Jeff do a work in the snow, some ppl can’t go to the gym because of the roads, however most of us can use our imagination for workout, but I’d love to see what Jeff can dish up.

  • Doing lateral raises with internal rotation in shoulder joint? No, thanks. And last triceps exercise? What’s the point of this exercise if you end with arms completely vertical? Where is the tension? Try to have your arm more horizontal more flexed in shoulder to have keep tension during the whole range of motion.

  • This was great, thanks, I’ve been looking for “calisthenics schedule” for a while now, and I think this has helped. Have you ever come across Jamescan Calisthenics Caboshed (search on google )? Ive heard some amazing things about it and my m8 got cool success with it.

  • Face pull-ups and hip thrusters… all time fav of mine I always make sure to include em in my back and leg days…. and thank u for uploading the video was really helpful as always ❤️❤️

  • Love your videos girl!!! ���� I’m always waiting for you to upload!! My inspo! �������� ive tried these exercises (bc of you ��) and I love them!

  • When Jeff speaks John is all like “yeah, uhh, yes, uhuh, hmm” Like dude just sit there and listen and don’t say anything as he speaks.

  • 8:22 not one single rep was done during this exercise could you cheat anymore put your back on the fucking bench you fucking dweeb

  • Thanks for the great advice and Info Peter, love your channel, real and honest without all the BS thats out there. keep it up man.

  • People think am crazy sometime when they see me doing pulls up on a tree like wait what am like yeah a tree and as CT Fletcher would say it’s still my mother fucking set

  • I Wil do that for the next month, 3-4 days a week (the reason I do this is because this is one of the very few channels that know what they are talking about)
    I will update my results if you guys are interested

  • What constitutes a rep for the In and Out Push-up?

    Does one push-up left, one to the right and one in the middle equal to a full rep?
    Or does one push-up, regardless of it being in the center, right or left count as a rep?

    Thank you for this awesome workout!

  • stupid question, how do I count the in and out pushups?.. I guess is one wide, two narrow, three wide in other direction, four narrow, etc…

  • A lot of false information in this video. Saying an ab wheel does your lower back is like saying bicep curls do your triceps, definitely not. Also, rope climbs don’t touch your lower back, not even a bit.

  • Åh längtat efter denna video! Älskar benpress för ben och rumpa, bänkpress för bröst eller bröstpress i maskin, vanliga curls för biceps, triceps ext i cable för triceps, militärpress för axlar, latsdrag för rygg:)

  • Thanks for the videos, they add a lot to my home exercise life. I would like to hear from you or someone here in the comments who knows the answer, how often should I stretch my hamstrings a day and how long each workout? thankful

  • I don’t understand why you have 2 people demonstrating the exercizes? Sven is enough, and it doesn’t add to understanding the instructions. It interferes with focusing.

  • What a great way to do a complete body workout! Especially for those who prefer to do weight versus cardio. When would it be best to incorporate this type of workout? If I take each day of the week to do a different muscle group?

  • Am I too late for the black friday discount? It doesn’t seem to be working for the $199 calisthenics bundle. I’m on the west coast and it’s only 5pm on Sunday!

  • The girl in this video is perfect example of a strong young woman. More girls need to see this so they don’t think the gym, for them, is just about getting skinnier with a bigger booty!

  • Hi Alex..i am trying to order the your mobility program but the ordering page does not seem to accept the “BLACKFRIDAY19” discount code…..paying using the 6 monthly installments…

  • Wow you are simply Amazing �� Perfect Role Model ☝���� Truly appreciate watching all of your YouTube videos �� Your the Ultimate Definition of Perfection! Inspirational and Flawless �� Keep up the great work Hanna �� ✌ �� Your body is incredibly perfect. MASTERPIECE ♨♨♨������ Soon you’ll have 100 million subcribers ������ Fitness Girls are Number 1 �� �� ������ You’re simply the Best ��

  • Morning Motivation from the Best. Please release that track at 6:15. Cant wait for todays Video. My Bday is Feb 26th and wanna do 35 Muscle Ups sense I will be 35 years old.

  • Thanks for this, wow! You make hip thrusters with all that weight I thought for a moment you will hurt your back but you are strong enough to lift all that. ��

    I’m also trying to do pull ups so if you can tell us what exercises are best to achieve a pull up (body weight) would be great!

    I’m glad to find your channel and learn more about fitness. Greetings from Puerto Rico!����

  • Okay everyone this is easy press the button swimming swimming exercises every muscle in the body you don’t need free weights you don’t need dumbbells you don’t need a mat you just need water three cheers from Canada

  • I just included those chest incline flys in my workouts and they are amazing!!! Thanks for this, it was very helpful and gave me plenty of new ideas to spice up my workouts ��❤

  • MY FAVORITE

    Biceps: Behinde The Back A.P.U
    Back: L-Sit Pull Ups
    Lat: Inverded Row Pull Ups
    Chest: Archer Push Ups
    Triceps: Skull Crushers (Love Them)
    Shoulders: Handstand Push Ups Against The WALL
    Abs: Crusifix
    Legs: Jumping Squat

  • This video is horrible advice. The only way to the body of your dreams is to get under a barbell. People just don’t like hard work and like to play around in the gym.

  • Nice ideas, but some of them look like an accident waiting to happen. If you’re all alone, without a camera crew, and you injure yourself…

  • but these 3 exercises don’t hit every muscle in the body. It misses the rotor cuff, lateral deltoid and lots more. These exercises are’t the best at building muscle either because the exercises are not taking a lot of the muscles through it’s full range of motion.

  • Great exercises but nonsense about hitting every muscle. Doesn’t even hit all the major muscles. Worth adding these to ur regular routine or include them in a new routine if u can.

  • Bright Side you should avoid doing workout videos, politely you give poor exercise advice…then it makes me wonder about your other topics.

  • Hey man, great body and strenght… Have you tried with a vegan lifestlye? It is also possible to build muscle and be strong by eating only plants without need to hurt animals. Check Nimai Delgado and Brian Turner channels.

  • I would like to see how you warm up. are there any exercise you HATE?? Why?? (if I ever get a body like yours…I’m moving to Destin, Fl!!)

  • Shouldn’t squat be the number one for hamstrings and quad development? They contract at the same time through the excercise due to the lombards paradox and work the lower body in a compound movement. Or am I just overthinking this?

  • Explosive training is not the best for muscle hypertrophy. When you are doing explosive push-ups you are not concentrating the work from the chest but you are as much as possible asking help from all muscle groups involved so you can move the weight(your body) more explosively. We are trying to look for the best exercise specifically targetting the chest and what we want is an exercise that mainly concentrates tension onto that particular muscle and using that muscle’s functions in strict motion and as much as possible. That is not happening with explosive training.

  • Great I so agree. I was snowed when in college with a few roommates and came up with many many ways to make it happen. No equipment is a excuse.

  • Another good reason the hefesto is a great bicep exercise is your are putting the biceps at a deeper stretch under tension making more eccentric tension on the biceps which is an important component for hypertrophy.

  • Somebody help me out… traps… Do you hit traps in shoulder day or back day… I say back cause it’s a pulling motion… but I only see ppl hitting traps on shoulder day…

  • I was motivated for a second, then I forgot my main reason for clicking and now I’m just here to admire how gorgeous Chris is. Halp me..

  • When the clavicular and sternal portion of your chest are both activate it they do horizontal adduction. Which you don’t get in a barbell bench press, I almost never do dumbbells but I would probably say dumbbells are a little better but I also like powerlifting.

  • During the L sit pull-up I find it hard to relax my scapula at the very bottom without having my legs fall. Should I just keep the scapula engaged the whole time or what?

  • Chris, I’ve just discovered this type of training. I’m 54 years old, some if my joints hurt from 30+ years of weight training and running but your workouts push my body. I’ve used your apps (Thenx and Heria) and slowly am trying to get better. Thanks for the help. Mark C.

  • I would love to see a video about a workout solely with your body, nothing to lift, nothing to hang from, just your body and the floor.

  • What kind of wrist straps are those called. Are those the ones used for deadlifts, cause using those restrict blood flow. I got weak small wrist. Thanks

  • Hi everybody, im 15. Im born in Bosnia, and i don’t know if im too young to start train calisthenics, or i just should start right now. I need an advice

  • Great vid. Only thing is knees can pass the toes squatting. It’s a natural movement. If you squat correctly and knee passes toes then it’s all good.