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The 10 Greatest Home Exercises of All Time! (HIT EVERY MUSCLE)

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Rating: 4.0; Vote: 1

t look anywhere else but to the pull-up. This amazing back builder is one of the kings of all upper body movements regardless of whether you-re training at home or in the gym. All that is needed is a simple doorway pullup bar, which is a rather inexpensive piece that you-ll want to grab. Because the back is so important and often undertrained when it compares to the anterior chain muscles like the chest and shoulders, I-m including a second exercise. This one is called the human pullover. The key to performing this one is to not let the abs do the work but rather the arms. This is similar in appearance to the human flag but it works the lats if you do it right. Instead of lifting with the pelvis, think of pulling the lower body up towards the ceiling by driving your hands into the fixed anchor point. Next we hit the chest and the best way to do that is with a variation of the pushup that includes the all important adduction of the shoulder to maximize chest contraction. Normally, with your hands fixed on the ground during a push-up, you are unable to drag your hands closer together as you come up to complete the squeeze on the pecs. If you rotate your body however, you can get more adduction at the shoulder on every rep. This can be done as an incline if you need a slightly beginner home exercise option instead. The biceps are easily worked in the home gym with nothing more than the pull-up bar we already mentioned. Perform the biceps chin up to build bigger biceps at home. Instead of pulling your body straight up and down however you want to slightly lean yourself back and pull close as you come up. This is basically to simulate the curling of the bar during a barbell curl except this time you are curling your body up to a fixed bar. The triceps are hit with the upright dip. This can be done with a pair of chairs. Maintain an upright torso to keep your arms held tight to your sides and maximize the contraction of the long head of the triceps. When your arms are out in front of you during a traditional chest dip, you are unable to get this complete contraction of the long head making this variation invaluable when building triceps at home. The legs can be trained quite effectively in a home workout if you are willing to invest in a resistance band. The extra resistance is something that is often needed to overload the stronger muscles of the quads when access to barbells or extensive gym setups is not an option. The Bulgarian Split Squat with a band is an amazing way to train the quads, simulating around 40-50 pound dumbbells with one single piece of resistance tubing. The glutes and hamstrings are hammered quite well with the combination of the glute/ham raise and the slick floor bridge curls. Remember to keep both the glutes and hams engaged and firing together to enable them to assist each other, as they desire to perform, throughout both of these exercises. Finally, the shoulders are easily able to be overloaded via the handstand pushup. This is one brutal upper body builder and can fit into any workout program for building big shoulders at home. Take the set to failure and watch as your shoulders grow practically before your eyes. If you can-t do this quite yet however, you can always do the dive-bomber pushup alternative shown here as well. This showcases what I believe are the 10 greatest home exercises of all time. Your picks may be different. The key is this, no home workout program can be complete with just 10 exercises. You need to hit your body from more angles and with more exercise variation to get the most out of what you are capable of in terms of muscle growth. The XERO program at athleanx. com is designed to do just that without requiring any equipment at all. Check it out at the link below
Date: 2022-04-22

← Home Chest Workout for Hardgainers (NO EQUIPMENT)

How to Build Big Biceps at Home (NEVER DO THIS) →

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Comments and reviews: 10

henski241
Hello Jeff, great videos and detailed info. 3 years ago I tore m6 right medial meniscus (bucket handle tear) and had it operated on to remvove the flap of meniscus causing issues. I am mainly a road cyclist but have started weight training for the winter heat and also to increase body strength in general. I haven-t started squats yet but wanted advice on legs strength that won-t compromise my right knee. Any thoughts?
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ATHLEAN-X-
-NEW -FAST ACTION- Q&A- - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video-s release (AS A SEPARATE COMMENT) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
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David
This workout kicks my ass! The only problem I have is that the chairs slide out (same chairs as yours. I try to keep narrow, however, they still slip out.
I have been working out for over 50 years. I have collected a lot of equipment over the years. I believe that I could toss most of it and do this workout.
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Jaden
You're really helping me out getting back into to shape been on bust for awhile now but im getting motivated more and more by the knowledge and experience you're sharing used to think home works where a joke getting to uses to the gym forgetting the basic or to just learn more ways to push myself thank you
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Liam
Fantastic video, thank you.
I wonder if the adduction of the rotational pushup adds much, since that arm is unweighted. I've seen your version with band, and that looks a bit better.
Slick floor bridge curls can be done on carpet with a cookie sheet under your feet. Saves on socks, too. :)
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Daria
Now I am not afraid of going to jail anymore.
Problem: stop promoting that chair stuff, because I have found not a single type of commercially made chair to be reliable for anything, even for sitting on them. But maybe it's just my 200kg weight which is a little over the edge: p
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Ying
I did martial arts for over 30 years causing me to have my neck fused 11 years ago and recently had my L4-L5 fused in January. I've gone from an 8 pack, 18 inch arms (I'm only 5'5-) at 175 lbs of lean mass to looking like a wad of chewing gum at over 200 lbs. Thanks for this video!
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alyssa
I was very skinny and after changing my diet I finally started seeing results. I didn't know anything about training and diet, but my friend told me for the website called AgogeDiet and I just followed their diet and training plan. They have amazing tips; ) check it out
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zohar
Hey Jeff, thanks for all the useful info! I've implemented many of your exercises in my routine and find them really fun and challenging. I would like to hear more nutrition-related vids - I'm not super overweight, but I could drop 5-7 kg. Thanks!
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Dr
Wow, simply wow. All the exercises are so doable and need no equipments. Wow.
Hey Jeff, thank you for the variations as well. For people like me I will start with all the simpler variations before going on to the original versions.
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