6 weeks to extra muscle – utilizing your individual body weight solely…
Body weight again exercises are onerous to come back by in case you don’t have entry to a pullup bar. That’s, except you understand how to place the science again in your coaching and get essentially the most out of versatile body weight exercises just like the one proven on this video. In reality, this no tools again train not solely lets you construct greater lats, but it surely additionally doubles as an superior higher chest train if you understand how to carry out it.
The pullover is likely one of the best possible dumbbell exercises that you are able to do. When you’ve got entry to dumbbells or a health club, incorporating the motion into your again or chest coaching is a no brainer. That mentioned, many don’t understand that this highly effective mass builder can truly be completed while not having entry to a bench or a dumbbell.
With a purpose to do the body weight model of this house again and chest train you simply want a tough wooden ground or carpet that you may slide your knees on. From right here, whether or not you employ this as a house again train or a no tools chest train is as much as you. It will depend on the way you carry out the transfer if you provoke the pullover or pulldown portion of the transfer.
To hit your again and lats with this sliding ground pullover you wish to you’ll want to provoke the pulldown along with your elbows. Simply as you’ll with a dumbbell, you wish to pull down along with your elbows whereas retaining your arms straight. It will activate the lats as you adduct the arm to your facet. Preserve the strain on the lats as you pull your physique all the best way up and to a degree the place your chest is positioned over your fingers. Slowly let your physique slide again down as you enable your knees to slip you again into the beginning place for the subsequent rep.
To hit your higher chest extra goes to take somewhat extra work and consciousness of the kind of contraction that you’re attempting to perform. Watch as I present you find out how to interact the higher chest fibers by squeezing your fingers collectively as you pull your physique up. Clearly, the fingers gained’t transfer nearer to one another since they’re mounted into the ground. That doesn’t matter nonetheless. You possibly can provoke the pulldown by contracting your higher chest or clavicular fibers. Try to stick your chest out all the time to just be sure you activate your pecs as a lot as potential.
No matter which model of the train you carry out, the secret is that it’ll aid you to construct a much bigger again with out tools or a much bigger chest at house. You may get your whole 6 week body weight workout program to construct muscle at if you get began coaching with the ATHLEAN XERO program. No bands, bars, benches or bull required to get you to construct muscle quick with out tools.
For extra body weight again workouts and exercises for chest with out tools, you’ll want to subscribe to our channel right here on youtube at
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You need equipment, you need parket
i saw peoples from prison build serious muscle with no weight at all
I think all of his programs are unique, it’s like he’s creating his own techniques
I don't have hardwood floors…
Coronavirus ain't an excuse when Jeff's around
Ready for the gym to close due to coronavirus now.
this forces the muscles (push and pull) to work together
dumbbell pullover on the floor?????!!!!! . . . . . nobody comes up with these crazy things but you……….but I love it!
We need a xero part 2n
i am the only one that slips doing this?
an eye opener to people like me who r waiting for the exercise which hits the lats.
Please bring back bodyweight Wednesday
Yes please also make bodyweight Wednesday videos
Kalistenics were devenloped by boxers on BC the roman legionares, jeff got it in the blood…
My knees hurt.
Awesome the two muscle groups that I have a hard time hitting
I miss bodyweight videos.
My back (lats) is bigger than my chest although I don't train my back. Is there any to solve this?
He looks like the Indian actor Shahrukh khan
What would be the difference if you fixed your legs and used a plastic bag to move your arms back and forth? Would that be like an ab rollout?
How are you driving your knees into the hard floor like that
my name is jeff!!😬
MORE BODYWEIGHT WEDNESDAYS I LIKE THEM VERY MUCH because this is the only real help for me as I am 100% bodyweight gaining very good results over 3 months already. I am just affraid of beginning less and less gains!!! JEFF, HELP PLEASE!!! …the progressive harder variations I find like it is hard everywhere except the muscle…maybe need to get into it…anyway, HELP
body wheight wednsday !!!
It is to hard for my abs for now. To me this is more og an ab exercise, even on my knees 😬
excellent
bro your All exercise owesome kiped up
owesome bro
you really helped me in my training plan
. I'm really thankful to you
. keep up the good work .
^_____________^
I dont feel it on the back, more on the abs…
fuck offffff
you're not human jeff how the hell can you do that on a wood floor and not kill your knees holy shit (SIDENOTE DO THIS WITH A PILLOW UNDER YOUR KNEES TO MAKE IT HARDER)
what is the age of jeff?
Ummmmm could you actually DO what you're trying to explain? I get where our muscles are and how they work, me personally, would like a visual to work along with… I like your videos, but have yet to find one where you are woking out without your pen….maybe I need to look further but there are so many
Hey Jeff, I'm actually a student physical therapist and in the clinic I use lion drills with serratus anterior activation (basically, the motion to push the butt into the heels is resisted with the scaps "reset" to the serratus lengthened position). Since this exercise seems to utilize similar mechanics I was wondering if you thought this would actually be a good progression for serratus anterior activation?
my knee hurts sooo daamn much when i tried this
great stuff
Bodyweight wednesday FTW!!!