What's up guysé Jeff Cavaliere, ATHLEANX.COM. We're going to continue our series today ofour 8 Best Exercises. This time covering the 8 Best Bodyweight Exercisesyou can do. And we're going to mix it up guys, it's notjust strength training exercises but conditioning as well. If you want to be an Athlete, you've got totrain like an Athlete. We're going to combine both strength and conditioningto cover each of these 8 exercises. And guess whaté
We're going to cover your whole body too andthe only piece of equipment that you'll need to manipulate your own bodyweight for a fewof the exercises is a single Pullup Bar. Guys if you don't have one already, investin one. 10 to 15 bucks is well worth your development here. So let's get it started. The 8 Best BodyweightExercises you can do. Alright let's kick this list off the rightway, with the old classic Pull Up. There's no way that we can get through an8 Best Exercises list without including this one
because it simply is one of the best thingsyou can do for your upper body and it is a great Bodyweight option. Now let's say you are not getting enough outof a Pull Up. Or you're looking for something more advanced or more difficult, we can involve more muscles in the exerciseby simply switching our grip. And the thing here guys you will see, thecommon theme with all these exercises is there are certainly ways to modify to make these exercises more of a regressionto make them easier or make them a progression
to make them harder. And being able to master that is the key. Because you never want to get stagnant withany of your upper body exercises or any of your Bodyweight exercises period. So here if I switch my grip up to what wecall the Commando Pull Up. Now I've got a Core involvement because mybody wants to twist in one side as soon as you take this over under grip. You can't let that happen.
We're going to let our Core kick in and actuallyhelp us to stay stable while we Pull Up to each side of the bar. Of course a little bit extra Forearm involvementhere, a little bit of Biceps, never a bad thing here when we're trying to Amp Up theintensity of the exercise. Let's stick with that theme though, as wemove to number 2. Let's get those Biceps a little bit more involved. And of course let's get that Core a littlebit more involved too just by flipping the grip all the way over to what we call a ChinUp Knee Up.
And you can see as I do this exercise, it'stwo parts. The first part is getting my head up over that bar through a natural Chin Up. Which we know that positioning will work ourBiceps a lot more than it would in a normal Pull Up positioning. And of course, let's involve those Abs aswell by finishing with the Knee Up. Guys a great way to get more out of your BodyweightExercises and Training is to put more in them. And you can see this exercise gives us thatopportunity. Add a few more muscle groups, make the movementa little bit more complex but you're going
2 Moves to Bigger Traps TRAP WORKOUT MUSTS
What's up, guysé Jeff Cavaliere, AthleanX . A little up close and personal today becausewe're going to get into our traps. I'm going to show you how to start getting these musclesto start standing up a little bit more by first understanding how they sit in your bodyin the first place. You see, when you look at your traps they'rea muscle â€“ they're a really big muscle â€“ and they're actually attached all the way hereat the back of my head and they go down into my spine. It attaches to my spine, but theycome around the back here. You can see as they come around here as Istretch, all the way down here. This is this
muscle, all the way to the front here at theacromion, the outer third of the clavicle. So this bone here in our body, they're wrappingaround. They're a big, meaty area here that you haveto consider. But what do we do when we train our trapsé We do this. We go straight up anddown, righté That's not necessarily the angle that the muscle sits at. If you really want to truly get at the anglethe muscle sits at, what you want to do is step your low cable here at an angle so mybody is starting in this position here. Now we're taking advantage of the fact thatmy head â€“ the origin up here â€“ and then
down here, the outer third of the clavicle,are separated as far as I can get. Now what I would do is shrug from here. Of course,we know that they can retract the scapula as well. So what I'll do is, as I come around I wouldjust rotate. So I would shrug, then rotate, then pull. Shrug here, and then rotate andpull back. So in one motion it just looks like that. I get a little bit of a halfturn,quarter turn of my body. Okay, so you can see it from here. It's like this, roll, and turn. Next thingyou want to understand is, you want to make
sure that you're working the lower traps andthe mid traps as well because they will help to stabilize the scapula on your rib cageand then also help to prevent shoulder issues. You could do that by raising a 25lb plateup and over your body. All the way up to the top and then down, and then all the way up.Now, people do this in this fashion. They take it all the way down and all the way up. The thing is, your traps are really kickingin from this point up, okayé From here up, you're working mostly front delt. We knowthat the front delts are really going to kick in and work on that first part. You don'thave to do that.
You can take an inclined bench like this andthen take your 25lb plate here up on top, and then just use that as the low point andbasically raise from there. So up top, down eccentrically, and up. Then down. Try to get as many reps as you can until failure,but go for high rep ranges here. These muscles are built for endurance and when we trainthem strictly for strength we lose out on the opportunity to expose them to the tensionthat they're used to getting. You want to try to hold your shoulder bladesdown and back as you do this to, again, reinforce the actions of the traps.
If you want to start getting these musclesto start popping up a little bit more, then you have to get an understanding a littlebit more about how they lay in your body to appreciate how you really need to start trainingthem. Guys, we're putting the science back in strengthhere as we always do. If you've found this tutorial helpful make sure you leave your commentsand thumbs up below. In the meantime, whatever you want to see,you let me know that too. If you're looking for a training program that cuts through thecrap, shows you how to train and get the most out of every single workout you do then headto AthleanX right now and join my team;