Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Diet Plans
    • Nutrition Tips
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • News
      • Mr. Olympia
      • Arnold Classic
      • Results
      • 2022 WSM
    • Fitness Calculator
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Diet Plans
    • Nutrition Tips
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • News
      • Mr. Olympia
      • Arnold Classic
      • Results
      • 2022 WSM
    • Fitness Calculator
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
TrainingOP-ED

10 At-Home Exercises That Are Non-Negotiable Right Now

Jeff Cavaliere of Athlean-X shares "10 of the greatest home exercises of all time"

Matthew Magnante

Written by Matthew Magnante

Last Updated onApril 23, 2020

10 Greatest Home Exercises

10 Greatest Home Exercises (image via Athlean-V)

We’ll be the first to admit that doing bodyweight exercises can get a bit annoying after a while. It’s just not the same, and we all know there’s nothing more satisfying than having access to fancy gym equipment that makes you just feel plain good while training!

But unless you have your own equipment, chances are, you’re still having to get creative with your at-home, bodyweight-only workouts. Now, you might be pretty knowledgeable and creative so you won’t need help with exercise ideas. 

But there are some exercises that you absolutely should be doing, and Jeff Cavaliere (Athlean X) M.SP.T, CSCS recently did a video showing what he believes to be the best options (10 in total).

So, let’s get straight into it…

Also Read: 29 creative and effective home workout hacks

1. Pull-up

Cavaliere explained in the video that the pull-up is the best back exercise period (it’s hard to disagree). But it also works the biceps heavily which is another great benefit. He also recommends everyone go pick up a door pull-up bar since they’re not that expensive and a very good investment.

At Home Pull Ups
At Home Pull Ups

But what if you can’t do a pull-up or you don’t have a bar (and don’t plan to get one either). Not a problem. Just take a long, sturdy object (e.g. mop, broomstick, shovel) and place it across two chairs. That way, you can do the inverted row which is an easier variation of the pull-up.

The reason being is that you’re not having to pull your entire body up, but rather, it allows you to pull a smaller percentage of your bodyweight. This makes it possible for almost anyone to work the target muscles and increase strength at the same time.  

2. Human pullover

The human pullover is also a back exercise (emphasized more of the lats) and Cavaliere believes you can’t do enough work for this large and very important group of muscles. Be warned though, it’s very challenging and is more ideal for advanced exercisers who have decent pulling strength. 

Human Pullovers
Human Pullovers (image via Athlean-X)

So basically what’ll you’ll do, is lie on your back and hold onto something behind your head that won’t move (bottom of a closed door, table, something anchored to the floor, etc). The goal is to pull your body toward your head which you can imagine should be difficult. You can bend your legs to make it easier though or keep them straight to increase the resistance. 

You should aim to continually get stronger on this exercise though as it’s a fantastic movement with equal benefits. 

If you can’t do this exercise, then there’s a great alternative that we think you’ll really like (and you can likely do it). It’s called the sliding pulldown. 

This variation involves getting on your hands and knees as if you were doing the easier version of a push-up. You’ll then use your arms to push your body back as you slide on your knees, and then you’ll use your lats to pull yourself forward as shown in the video. 

Make sure to do it on a surface that’ll allow you to slide on your knees. 

3. Rotational pushup

Push-ups are great and no one could say otherwise. But the basic variation is, well, basic. And the issues with the basic push-up is that a lot of decently fit people can do tons of them as there isn’t much of a challenge. Not to mention, it doesn’t allow for optimal adduction of the arm which creates an amazing chest contraction. 

Rotational Pushups
Rotational Pushups (image via Athlean-X)

But if you rotate or twist your body toward your arm (alternating) as you push-up, you’ll get a much better chest contraction compared to the basic push-up that keeps your hands fixed in place, limiting the overall effectiveness of the exercise.

Doing it with rotation doesn’t just provide a better contraction, however. It actually makes the exercise more challenging as you’re placing more of a focus on pressing with one arm. If you want to make the exercise more challenging, elevate your legs (will emphasize more upper chest) or elevate your upper body (will emphasize lower chest) which will allow you to emphasize a different portion of the chest.

Also check these pushup variations for big results!

4. Biceps chin curl

Time to work the guns! Any variation of a bodyweight chin-up is going to be superior for building the anterior upper arm (fancy for biceps). “If I had one thing to do for the biceps I’m going right back up to the pull-up bar,” says Cavaliere.  

Biceps Chin Curl
Biceps Chin Curl (image via Athlean-X)

Now, the bicep chin curl is different from the standard chin-up (you probably guessed since it’s not called a chin-up). With this exercise, you want to lean back away from the bar and then try to pretend like you’re curling it toward your forehead. 

Now it’s going to be one of the movements that are a higher level of difficulty. But no worries, there’s something else you can do instead.

Using the same setup as the inverted row variation we recommended as an alternative to the pull-up, simply move your body more forward so your forehead will reach the bar when you’ll curl. 

5. Upright triceps dip

Dips are one of the best bodyweight exercises that you can do to increase the size of the three-headed muscle on the posterior of the arm (fancy for triceps). 

Upright Triceps Dip
Upright Triceps Dip (image via Athlean-X)

By positioning yourself between two chair backs, you can effectively perform upright dips using your entire body weight. And by keeping your arms close to your side and even slightly behind the body, you’ll target more of the long head of the triceps which adds a lot to the overall upper arm mass. 

But if you can’t do this one (many people can’t), the seated triceps dip is the next best thing. When you do them though, you want to rotate your hands back which is different from how most people do them. You also don’t want to lean forward too much as this places a lot of stress on the shoulders. You also only want to lower your body down to no more than 90 degrees (also better for the shoulders).

6. Banded Bulgarian split squat

The next exercise is the Bulgarian split squat. But by placing some bands under your feet and holding the other end near your chest, you can add a lot of resistance. The bodyweight-only variation is great on its own without extra weight but there comes a point when you need to create more muscular overload.

There are many different resistance bands that you can use for resistance. But loop bands are arguably better for this exercise variation. 

Check out our 12 top resistance band picks for 2022.

Jeff Cavaliere also showed another variation of the Bulgarian split squat that involves doing one full rep, followed by a 1 1/2 rep Bulgarian split squat that slows the exercise down and creates more of a challenge overall. 

7. Slick floor bridge curl

Floor Bridge Curls
Floor Bridge Curls (image via Athlean-X)

Quite possibly the best bodyweight isolation exercise for the hamstrings, the slick floor bridge curl is simple, but not necessarily easy. However, anyone can progress with this exercise. Cavaliere says it’s a really good exercise regardless of if you’re training at the gym or not. 

The main reason for this is that it integrates the hamstrings and glutes together. Some people may not be able to do this one with a full range of motion. And that’s OK because you don’t have to. Use a smaller movement and gradually increase the range of motion workout after workout.

8. Glute/ham raise

This exercise is also called the Nordic ham curl and it’s an extremely effective movement for eccentrically overloading the lower posterior chain (glutes and hamstrings). It’s commonly performed by securing your feet ankles while in a tall kneeling position and slowly lowering yourself down.

Ham Raises
Ham Raises (image via Athlean-X)

You’ll then use your arms to help lower yourself down to the bottom and then back up to the tall kneeling position. You want to squeeze your glutes and hamstrings during the concentric (positive) portion of the movement. 

Use something high off the ground for a shorter range of motion or do it flat on the floor which is much more challenging. It’s OK to use your arms but try to control your movement by engaging the posterior chain too. 

Read: Nordic ham curl exercise guide (Muscles Worked, How-To, Variations, and Common Mistakes)

9. Handstand push-up

Jeff Cavaliere believes there’s no better option for training the shoulder then the handstand push-up. We won’t pretend like everyone can do it though so stay tuned for a viable variation. 

Handstand Pushups
Handstand Pushups (image via Athlean-X)

The handstand push-up simulates the overhead press and it’s excellent for challenging the deltoids. You’ll have to be upside down against a wall to do it but if you can master it then you’ll have a powerful tool in your bodyweight training arsenal. 

If you can do it though, don’t fret. A more realistic variation for many of you will be the dive bomber or push-away press. You’ll get into a position similar to if you were doing a push-up, but you’ll form an upside-down with your body so your butt is much higher in the air. 

This will shift the load onto the deltoids instead of the chest and with your lower body on the floor, it’s easier to execute, although it’s definitely not an easy exercise.  

10. Face pulls

If you’re a regular of Jeff Cavaliere’s channel, then you’d know how big of a proponent he is for the face pull. It’s an excellent exercise for developing and strengthening the upper back and shoulders, plus it has postural benefits as well. 

Many exercisers do a whole lot of pressing exercises while neglecting an equal amount of pulling movements. This causes imbalances and is not ideal for development or for structural health. 

You can do these using a door frame (Cavaliere thinks this is a superior version of the face pull), by utilizing bands, or even by placing weight in a towel as he shows in the videos. “I don’t care how you do them, the fact is, just do them,” he says.

Core work

Jeff Cavaliere mentioned at the end of the video that he didn’t forget about the core muscles. He actually made a separate video for how to ‘get a 6 pack abs in 22 days‘.

Check out the full video below…

Frequently Asked Questions (FAQs)

Is it possible to build a lot of muscle using your own bodyweight?

You can most certainly build a lot of muscle using your own bodyweight. You just have to utilize certain variations of exercises that make each much more challenging.

The key to building muscle is to create progressive overload and it’s possible if you train strategically. However, there will come a point when bodyweight-only movements will stop building and are most optimal for retaining muscle mass.

What are the best methods for increasing the difficulty of a bodyweight exercise?

If a basic bodyweight exercise is too easy for you, try a single-limb variation (e.g. single-leg squat instead of the two-legged squat). You can also elevate your lower body onto a platform or even using a wall for upper body exercises.

You can also do exercises that move the entire body which allows you to maximize the resistance.

What are the best bodyweight exercises?

The best bodyweight exercises include pull-ups, push-ups, presses, squats, leg lifts, and all of the variations associated with these movements.

You can make a basic exercise much more effective by utilizing different angles, tempos, and other factors.

Are all bodyweight exercises safe for everyone to do?

For the most part, yes. However, it’s not uncommon that someone does an exercise incorrectly or pushes themself too hard. This can result in overuse injuries and unnatural movements that compromise joint health.

Take it slow if starting any exercise regime and make it a priority to learn the movements and warm up. You can also short the range of motion at first and gradually increase it the more proficient you become with an exercise.

Wrapping Up

Jeff Cavaliere is truly a top source when it comes to anything fitness. He has plenty of great ideas and form tips to ensure you do the exercises most effectively. You may have your own exercise choices but we think you’ll greatly benefit from including these 10 options as part of your bodyweight-only regime if you’re not already. 

Add Fitness Volt to your Google News feed. Follow us on Google News
For the latest news and updates please follow us on YouTube, Instagram, Facebook and Twitter.
Facebook Twitter Reddit Flipboard LinkedIn
Categories: OP-ED Training Workouts
Previous Post

Former Mr. World Kingsley Poitier Passes Away At Age 82

Next Post

Hafthor Bjornsson: Eddie Hall ‘Doesn’t Want Me To Take His Legacy Away’ With 501kg Deadlift (EXCLUSIVE)

Matthew Magnante

Matthew Magnante

Matthew has had a passion for fitness since elementary school and continues to research and learn how to build muscle effectively through training and diet. He also loves to help others to achieve their fitness goals and spread the knowledge where needed. Matthew's other passions include learning about mindfulness, strolling through nature, and always working to improve overall.

Related

Marine Workout Plan

Marine Workout Plan for Battle-Ready Fitness

As a British Royal Marine, I had the pleasure of working with the USMC (United States Marine Corps) on several...

Weighted Pull-up and Chin-up

Weighted Pull-Up and Chin-Up Exercise Guide: How To, Benefits, Muscles Worked, and Variations

The ability to perform a pull-up and chin-up can make you feel empowered. Most of us remember our first pull-up....

Average Pull Up And Chin Up By Weight

Average Pull-Up and Chin-Up By Weight, Gender, and Experience Level

Pull-ups and chin-ups are a staple in most strength training routines. They are also the exercises most beginners use to...

Jumping Pull-Up Guide

Jumping Pull-Ups Guide: Muscles Worked, Benefits, and Alternatives

It’s hard to believe that CrossFit has been around for over 20 years. In the last two decades, CrossFit has...

Push Up Pull Up Workouts

11 Push-Up/Pull-Up Workouts for Upper Body Muscle Gains

Building muscle is often seen as complicated and time-consuming. According to a lot of training information, you need access to...

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Iconic Women’s Bodybuilder Tonya Knight Passes Away at 56 After Battle with Cancer

Lee Haney: We Reached A ‘Level of Conditioning’ In My Era Where We ‘Could Walk Away Alive’

Courtney King Workout, Diet Program and Biography

Maximize Muscle Growth and Boost Metabolism with Intermittent Fasting (Tips for Success)

The 11 Best Piriformis Stretches to Help Eliminate Butt and Hip Pain

Chris Bumstead Shares His 3500-Calorie Off-Season Diet

Reviews

Best Bone Broth Supplements

10 Best Bone Broth Supplements of 2023 (Reviewed & Ranked)

Body Fortress Whey Protein Review

Body Fortress Super Advanced Whey Protein Review

Best Coffee Creamer

10 Best Coffee Creamer For Intermittent Fasting of 2023 (Review & Ranked)

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workout
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • News
    • Mr. Olympia
    • 2022 WSM
    • Diet
    • Arnold Classic
    • Motivation
    • Videos
    • Food Facts
    • Fitness Calculator

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.