10 ESSENTIAL Exercises for a Top 1% Physique (DO THESE!)

[@priyo_das]

MAIN EXCERCISES 3:21 Standing Dumbbell Overhead Press 4:38 15° Incline Dumbbell Press 5:23 Pull Up 6:02 Chest Supported Row 7:18 Bulgarian Split Squat 8:17 Machine Lateral Raise 9:35 Cable Overhead Tricep Extension 10:13 Standing Dumbbell Curl 10:46 Smith Machine Calf Raise 11:45 Hyperextension HONOURABLE MENTIONS Leg Extension Leg Curl Incline Reverse Crunches

[@ronburgandy3339]

These are weak ass moves. No way he built his physique with just these.

[@fitta74]

Why not seated dumbell overhead press?

[@fitta74]

Deadlift???

[@spartacuscreator]

@@fitta74 Deadlifts are not an exercise to archieve a certain physique, as there are 99,9 % better options, if your goal is not pure strength, but aesthetics...

[@billking8843]

@@fitta74 I do them religiously but I am a climber and not interested in physique anymore. Squats and deadlifts are key cross-training for climbers.

[@KylecoreGuitar]

2:54 - 3:17 is such an important point. I used to hate training leg days. Like most guys, upper body days were always fun and I would dread legs. The more I've developed my legs and the stronger they've become, I've actually grown to enjoy my leg days. Part of it, too, was just overcoming the ego lifting and realizing nobody else is paying attention to how much you're lifting and as long as you're in the gym, you're already in the top percentile of people and that's a win.

[@Nom-ri6pr]

We never skip leg days 😅😅😅

[@nickw8160]

Exact same for me. I always trained legs but they were falling behind and I think it's because I was doing too much weight and needed a compound movement (I added split squats). So I've completely redone my leg day and we'll see how things improve.

[@williamdavis9225]

Appreciate your video. I'm 84 and find using over door chinup bars with neutral grips and elastic bands an easy grip bar a d a few dumbells works well. The newer partial rep techniques are really effective for me and conserve energy. Plus sissy squats with ass to anklepartial at the bottom when done properly may be the most effective leg builders I e ever found. Been lifting since my early 40s. Begin day with a marine brace to avoid poor posture all day. Maybe you could add elastic ba ds and sissy squats to your excellent a d correct by my lights advice.

[@shoeylouie]

84 years young mate, legend

[@PGproductionsHD]

Mom-worringly lean

[@chelios730]

😂

[@mrpeatson]

Bet his mum is bloody mortified

[@AlexVeraYT]

@@mrpeatson😂

[@angry-prol]

1. Standing Dumbbell Overhead Press - Neutral to pronated grip 2. Incline Dumbbell Press - 15% incline 3. Pull ups 4. Chest supported row 5. Bulgarian split squat 6. Lateral raise (machine) 7. Overhead cable extension 8. Dumbbell curl 9. Smith machine calf raise 10. Hyperextension (or romanian deadlifts) Bonus 11. Leg extension 12. Leg curl 13. Reverse crunches

[@sharkymoon422]

Cheers mate, save the meta meditation matrix bs..

[@IvanGrande]

By far the most entertaining and "keep it simple" fitness KZbinr. Watching your videos is always both a joy and educational.

[@heir2n018]

Oh hands down he is mate

[@TorBoy9]

A very good list, going for efficiency vs extra hours at the gym bordering on junk volume and associated fatigue. This list is also very simple, but truly hides the complexity in the selection process. If you are experienced, you'll recognize the tradeoffs and nuances. If you are a beginner, take the list and run, thereby gaining the vast wisdom without the effort. Thanks Joe.

[@spartacuscreator]

At the end of the day, there is not 1 plan that works for anybody... When one enjoys a full body 3x a week split, one other has much better gains from a PPL Split.

[@markambrose66]

💯🔥

[@GillyGilb]

I despised bulgarian split squats for years and just put them into the category of exercises that just are not suited to me. Gave them a chance when I changed up my split and exercises again a couple of years ago and oh my god I am so glad. I literally wouldn't do any main leg movement now. The feeling of it completely changed as I got better at it, and I feel like I can much more comfortably push myself to a higher RPE than say a squat or leg press without feeling like I'm putting my lower back under too much stress. They are absolutely ruthless though and will make you cry for ya mum.

[@timgerber5563]

Here’s my list: - dips - chin-ups - olympic style front squats - RDLs - 45 degree db incline press - BB bent over rows / chest supported tbar rows - lu raises - cable overhead triceps press - bb curls Love exercises that allow deep stretches. Most of the above fit this criterion. Getting good progress with this atm.

[@oblonggiraffe]

Love split squats. Joe inspired me to try them around a year ago from a previous vid, so I gave them a shot; especially as my lower back doesn’t get on with back squats. I started out hating them with a burning passion but now I see no way back. Climbing up into the lorry today after doing split squats yesterday was humbling, although the quadzillas are creeping up on me…

[@matthamdorf4808]

It's a love/hate relationship like no other lift

[@oblonggiraffe]

@@matthamdorf4808 it really is a test of sheer willpower

[@GabrielEscobosa]

This video with the previous video before the last (the beach body one) are exceptional. On Sunday I gathered all the info from both videos to develop my new routine, on Monday morning I sent it to my coach, she did very little adjustments, and I’ve already implemented this new routine. I am very happy and excited about. I’ve been lifting consistently for one year and a half and finally I have a plan that I really like and believe in. Thank you Joe.

[@Epicurus0]

Joe Delaney is my literal, mental, digital & physical hero

[@nelsonhoffman5922]

Here i was dumbbell shoulder pressing wrong my whole life. Why I keep coming back to Joey D vids. Always walking away with something useful. (obligatory) Joe Delaney Is My Hero.

[@ScrubDaddy265]

I really like your barbell back extension setup! Way better than a Roman chair.

[@myco9253]

Great list. Heavy hyperextensions with a barbell on the traps is something I’ll never stop doing. Greate stimulus to fatigue ratio whilst looking gnarly. A point about the OHP. Standing barbell OHP can be done without having to press the bar backwards. If you lean at the hip instead of just moving the head you can get out of the way and press in a straight line. Much better stability and heavier weights can be used. You only move about this hips for half a second, after which you get back under the barbell.

[@callummorgan-jones4272]

Put this on in the background while making food, ended up watching til the end. Great video, really like the shoulder press. Love the vans too. Been laughed at a few times for wearing vans in the gym, good to see someone else wearing them 🤙

[@Tenthplanetjj86]

Good list. I would change a few things: Squat RDL Calf raise 15° Incline push Overhead push Lat raise Pull up Bent row Then whatever tri/bi exercises feel best. Bonus: Sled push/pull Pullovers

[@gareth7676]

I moved to these standing dumbbell presses when I first saw you doing them and now love them 👌 Also have to say Bulgarian split squats are definitely an exercise which I originally hated, but now love ❤️

[@kunjbhatt2258]

this guy is the realest gym dude ever. love your vids man!

[@Parker_Perry]

Okay that was actually life changing. The incline reverse crunches using a smith machine is something I never thought of as my gym lacks any decline benches

[@tobygoodman9134]

15% incline for bench press is a solid idea. Ive always just done flat then 45% incline. Never thought about just going somewhere in the middle. Nice. Im totally going to try that.

[@philippem.6032]

Really helpful, as always. Plus your Push app really helped me tracking my workouts and it shows, so ...thank you for that. Again.

[@deft08]

Great to see you getting an ad sponsorship. It’s great for the brand too - you appeal to a valuable demographic (suspect your viewers are mostly young, intelligent, ambitious men) and your authentic/honest approach is far more likely to convince people to check out a product.

[@Ylikollikas]

Holy hell you casually just taught me how to do hyperextensions in home gym with just a rack. I've tried to figure out a good way for ages but never thought about that method.

[@TorBoy9]

I noticed that as well. You could do this in a Smith machine. I've moved to a stiff legged deadlift for erector spinae work.

[@jamesbebb1681]

Great example of the hyperextension exercise. Will start doing that with my cage/bar setup. Cheers.

[@cflw2689]

Great list. I couldn't do without dips, biggest bang for your buck pressing exercise in my view, especially when you can do 10+ with a plate or more strapped on.

[@southboundtraveler]

Those Hypers with the barbell and pad in the rack is pretty damn clever! Gonna have to steal that one.

[@allyjhughes]

Your back is looking fucking ruthless mate. Defo made some gains this year

[@hamedmazaheri1578]

Facepulls are good for joint mobility and rear delts (as well as to some extent mid delts and upper back). Reverse lunges and barbell squats are good for full body activiation, but bulgarian split squats are close enough. Farmer's carry is a very good full body activation as well, even if you don't care too much about trapz. Ring pushups are good for chest is what I have heard.

[@krisnkatieharm8469]

Joe - your app, Push, is freaking amazing. It does all the thinking, which helps me get into robot mode. Keep doing what you do, Chief.

[@alexbrooks5838]

Is it really worth it? I’ve been thinking of maybe getting it. What split has it got you on?

[@MarioBackFromTheDed]

I appreciate you doing this type of content

[@Braddug]

Bought your app mate, 3 weeks in and I can’t wait to go to the gym each week now I have a consistent plan so thanks!

[@thenofxlagwagon]

for the same reasons you outlined about the neutral DB OHP, kettlebell presses are also great!

[@critterbass]

Great video mate, I’ve subscribed, well done

[@SUDO702]

Great walk through. 1-2 pair of dumbbells, a bar at hip height and one above your head (perhaps with some olympic rings) and you can do most of them at a minimalist home gym?

[@pn4639]

JOE DELANEY IS EVERYONES HERO.... Just found the other channel lad.... Happy as a pig in... Well you know ✌️

[@CaptainBrash]

Honestly I would go for the big 5 barbell compounds Squat Bench Deadlift Ohp Bent over row Because it means if you ever want to go into powerlifting or strongman for any reason you've got the base Then Bulgarian split squat to help with athleticism Pullup because they are phenomenal For the bro arm gains Lateral raise Seated incline dumbbell curl Overhead tricep extension Then running for an honourable mention cheeky number 11 My calves are big so don't need to worry about those, honestly i could train purely upper body for a few years before looking top heavy but i do a lot of legs because i enjoy running. Unfortunately can't fit dips in there.

[@milunacodes]

I would add lateral lunges as it could help you prevent injuries if you like playing football as I do. They are pretty important for changing directions while running. Other than that, great video, as always

[@Dustinthewind909]

Great video. 2 Questions: (1) Why not seated dumbbell press? Won't standing DB press limit the amount of weight that can be hoisted up and also put more demands on the back? (2) Why no rear delt exercises?

[@heir2n018]

The quality of Joe's videos are unparalleled. One of the absolute best fitness youtubers

[@Astrix321]

my physio has me doing reverse lunges, i personally always did bulgarian split squats like u, but the reverse weighted lunge really grown on me now i prefer them over bulg split squat if u dont like bulg split squat i think theyre a great alternative

[@kylereece1979]

The Hyperextension on the smith machine. Wow, I cant believe I never thought about that one. That is absolutely getting on the list on Back and Leg days. I have to do more glute hitting work to balance and iron out tight knee issues so many thanks for shining the light on that exercise.

[@mattyelle1]

Hey Joe, why no dips and upright rows? You have no compound exercises in that lift up / push down degree of freedom. Wouldnt the dips cover the tricep extensions + bonus on lower chest, and upright rows cover the lateral raises? I always felt compound exercises give the most balanced atheltic physique.

[@zealman79]

For dumbell press on the flattish bench, i find engaging the glutes, hamstrings, quads, and driving my feet into the ground slightly outwards, anchors my bottom half and makes pressing that much more efficient...

[@dubot4076]

Alex Leonidas advocates a MEGA wide pull up for naturals. I think a mixture of both is decent switching up the grips.

[@lmack6596]

Wasn't going to watch this as I haven't got access to a gym at the moment, but watched it anyway and found it helpful AND interesting. ,🤓💪🙏🤸‍♀️😃

[@karlahnee]

Hi! thanks for this straight to point content. I was wondering if there was a reason why you are not doing the regular Arnold press if the movement is the same ?

[@Linkaara]

For the bulgarian squats, I use the safety bar. Because of the convenient handles on the safety bar, you can use a hand to support yourself by grabbing the rack. This way you grip nor your balance will be a limiting factor.

[@fisherh9111]

Joe Delaney is my hero!

[@bobafittness1346]

Joe Delaney is my HERO.

[@chartShooter]

Yeah. I think of it like Boxing. I started boxing almost a year ago and the first 3 months sucked. It was all pain until my body became conditioned for it. The same applies for any new movements period.

[@jimmywalker8354]

Sick physique bro... great list. You're hands down my favourite fitness youtuber!!!

[@akapabs108]

Joe Delaney is my hero.

[@gudgejm]

Nooo, the coolest and most honest guy on youtube promotes Meta 😭 out of all sponsors

[@cobeferraro3464]

Most of my favorite exercises too. Love this list

[@alexwest5114]

Great content as always Joey D! The best fitness KZbinr out there

[@Ryan-ty8dn]

Totally agree with bulgarian split squats. They're my favorite leg exercise.

[@aquamarine99911]

Hey, I do virtually all of these (or their non-machine equivalents). Great to have the validation. But it's hard to find a non-machine equivalent of leg extensions. Good tip on the drop sets for tricept exercises. I have a full set of dumbbells, so I wouldn't have a problem doing that for my skull crushers. My schedule is upper body (2x per week), lower body (2x per week) and core/abs (3x per week). I know it's fun (and click-baity) to identify "The Only 10 Exercises You Need". Of course, there's no magic in that number. Hip thrusts and face pulls should be in there too. And I do as many push ups as I can at the end of an upper body session, just to make sure I've left no money on the table. I've started doing the same with steps ups for lower body sessions. They're too boring to do in the middle of a session.

[@sxhrgvs]

Great video as always. Thanks Joe.

[@KM-hk8tc]

Thoughts on doing these Mon-Friday, 3 sets each?

[@hRt42kuo7jTtmk14]

Concise and very well done sir. Right on point. Thank you. 🙏🏻💯

[@farnished]

Much better, well done 💪

[@adamlimbach6756]

Hit all the major movement patterns, very solid list here. Maybe would have put more of a trap isolation exercise for an honorable mention as well. Maybe a neck exercise. Either of those over calves.

[@AlexanderRodriguez-lm1qw]

Yeah I prolly would have added in a trap bar shrug. I guess maybe you could argue that the BSS will add some trap stretching just by holding the dumbbells but I agree with you. I think adding in some direct trap work is great

[@MrBuccaneers1]

Big calves beats big traps every day of the week

[@matt_cartwright5782]

Joe doesn’t like / want big traps - he’s said so before. Thinks they’re more for bodybuilders than aesthetes

[@tashussain560]

Really useful video. Thanks Joe!

[@bidlis]

dude if you have that adjustable cable for overhead tricep, id use that for lateral raises as well 11/10 times.. nice list

[@richbecuttin]

Great info and content brother! Subbed up

[@cremedelacremex8]

If I see these exercises, I only need a machine for lat raise and something for hyper extension. Beside that I can do everything with DB, barbell an a place for pullups. Leg curls are something I did once in a machine and it was great. And I miss a cable tower at home.

[@leegodfrey7186]

For the row, i prefer a dumbell row. Reason being no additional machine required, good range of motion, and whilst not chest supported, you are taking your body weight with your other arm on a bench. Just my preference.

[@cavemanjay]

Cant believe dips aren't in here, since doing weighted deep dips, my upper body has made massive gains.

[@SgtHodl]

Thanks for the tips Joe

[@nicksbricks6719]

Solid info, thanks 👊

[@engr.tonystark3504]

Seated Smith machine shoulder press is my favorite

[@vyacheslavperesunko732]

finally someone give love to 15 degree press

[@Phil_OG]

For calves I would honestly just do them as a superset with one leg standing on a plate. Easy set up and you can do them in your breaks because they are not fatiguing at all

[@scratchinjack608]

Interesting. Thanks!

[@kimpardillo]

Thanks Joe 👍🏼💪🏼👌🏼

[@adriaanmorosan]

Small tip: Very wide pull ups are effective for most advanced lifters and or super light lifters that have no access to weights :)

[@AlexanderRodriguez-lm1qw]

Highly recommend a pair of the kensui Swissies to allow you to do neutral grip pull ups at home. Solid investment for all home gym owners

[@kostadinpanchev194]

Hey Joe, another great video as always. Thanks for the effort 😊 How long is your usual training session, and do you have the same amount of calories/protein intake during non workout days?

[@n.sactown]

Thanks, great video!

[@JujuBerry]

Doing gods work. Thank you!

[@viktor821]

Great list, I'd pick hack squats over Bulgarians, but that's because I'm terrible at them 😂

[@deogratiassaidi2874]

Even the ad was so Joe like....and here all for it.

[@mxyogerts2121]

I've been doing single arm DB preacher curls recently and have found those give me an absolutely crazy pump and better mind muscle connection then DB standing curls

[@gustavomellodelima5099]

nice list! i just would add some kind of chest flys

[@wanorak]

Great video 🙌 I’m one of those guys blessed with good calf muscles, on account of my dad putting me on some anabolic steroids when I was 10 years old for football 😅🤦🏼‍♂️ (someone call social services) ectomorph everywhere else so thanks for the top 10 Joe

[@RobertBrewer-u8l]

I’m going to build my home gym I want to get everything in one shot. Can you set me up with someone to get everything in the US? Thanks Joe!

[@aidaskaulakis9502]

Joe Delaney is my hero

[@bikepackingadventure7913]

I don’t think a Bulgarian split squat is a listed exercise in your app. I just started doing these over a hip thrust and I could not find the exercise, however this could just be me not looking properly OMG they are a killer excercise if done correctly, DOMS 😮 😊

[@BeFrEr]

really like that list. no exercise i dont like. the gym im going just got a lateral raise machine, cant wait to try it in my next meso. there is just one thing i want to critique... there is no excercise in the list that asserts dominance in the gym! one just has to do a barbell press or squat with full range of motion and a pause at the bottom so other people can see how much of a boss one is or do them because its fun and dont care about other people in the gym.

[@Dan-yh8qp]

Best fitness KZbinr does it again!

[@paulkruger1882]

Altough you do like always the Same content in different ways I still enjoy watching every single vid 😅

[@laurentiugiuroiu3262]

If you keep failing to convince your gf to try the back door, just play this to her. -> 02:54 You're welcome. Hiya Joe, u're a sick guy btw.

[@bikepackingadventure7913]

I’ve been doing cable lateral raises as recommended in your app. Going to a Pure Gym and not seen a lateral raise machine but maybe they do. So do I continue doing the cable lateral raises or should I ‘switch’ the exercise in the app to a machine lateral raise? Thoughts? 😊 Ps. I thought your app was expensive but after using it, it really is worth the money. Takes all the guess work out of creating a program. It’s pushing me and I’m already seeing good physical results. Going 3 times a week to the gym at the moment. 👍🙂

[@OllyYoshi123]

Looking good Joe mate

[@cristianoterlusi280]

Now I’ll be looking out to see if I cross you in RedRoom’s paintball lol

[@szymoncetnarowski1346]

love you joey

[@zezeti2246]

Damn,Joe,you got the big money bucks,congrats

[@YuriPicanco]

Who wants to meditate with a screen almost touching your eyes?

[@Reppintimefitness]

Facts bro 💯

[@florianbarras]

I'm considering the bulgarian split squat as your signature, and this makes you a mad-ass. This is the most challenging exercise in fitness, I've hated every second of it haha