12 Exercises That EVERYONE Should Have In Their Program!

[@athleanx]

It's not just what exercises you should be doing that is important, but HOW you do them too. Make sure you're getting the MOST out of each one you do - kzbin.info/www/bejne/rHynipmIqcukpMk

[@calmyourmind2051]

Can i person with slip disc issue do squat and deadlift?

[@VeronicaGonzalez-ys9vc]

What about straight-leg dead lifts?

[@---df5sr]

It’s also important how good you look in a photo in your pants pointing at something

[@davidr4174]

Hi Jeff,what's your opinion about blood flow restriction training?

[@ristaps560]

1. Back Squat 1:00 2. Deadlift 2:12 3. Bench Press 3:16 4. Pull Up 4:15 5. Facepull 5:00 6. External Rotation 6:10 7. Lunges 6:40 8. Push Up 7:55 9. Overhead Press 9:06 10. Lying Tricep Extension 10:30 11. BB Curl 11:53 12. BB Row 12:49

[@cyclist5000]

So...pretty much what everyone is already doing. lol

[@darthhelmet8532]

You're the real MVP

[@davidhero1000]

No lateral raises?? Im shocked

[@dayd7420]

Transverse Plane Dropstep Lunges and Side Plane Lunges

[@BlackFlashgeorgia]

@Ristaps Not all heroes wear capes. Thank you

[@martin4819]

As an ex gymnast and having been hit a couple times on my motorcycle my body is is pretty banged up. Doesn’t help much being 49 either. Most these exercises are difficult to do without pain so it’s greatly appreciated that 1) You acknowledged that people might have limitations 2) You provide alternatives. Thanks!

[@srinitaaigaura]

He's a qualified physiotherapist.

[@pansolo3959]

Go see a therapist dont think youtube is your doctor ✌️

[@martin4819]

@@pansolo3959 I have every time, and the last time I did PT for 6 months. PT is for rehabilitation….I was looking for good exercises post rehabilitation ;)

[@FranciscoJavier246]

Don't know if you saw the video but, he said "if you can do them, do them"... IF... if you can't, then go and see your physician...

[@Acts-1322]

​@@FranciscoJavier246 most physicians don't know crap beyond pushing pills and sending you to real specialists.

[@edwardjones1505]

Every day, my list of things AthleanX tells me to do grows longer. I get 3 hours of sleep, to then wake up to do my morning routine. After 3,000 facepulls, I am ready to start my first workout (1 of 7) of the day. This will involve another thousand facepulls, coupled with certified Jeff Classics such as the overhead deadlift, underwater squat, and upside down pull up. Having worked up an appetite, I sit down to eat meal #1. I open KZbin, and to my horror, Jeff has uploaded yet another video on MUST DO exercises. In sheer panic, I throw away my AthleanX brand oatmeal (with real Jesse pubes!) to rewrite my daily routine. This is just another day in the life on an AthleanX subscriber.

[@dougp9382]

Real Jesse pubes!! Dude 🤣🤣🤣🔥🔥

[@jacobdaniels2545]

It's not easy for us out there. Stay strong buddy

[@jirifiala5090]

😂

[@Archane2]

Lol the effort you put in this

[@michellecardenas6072]

Hurry, youve already wasted an hr...chop chop!

[@markpetruschi6034]

Jeff's advices have led to the most effective exercises I have ever done (and most excruciating), but results speak for themselves. I did calisthenics and bodyweight exercises mostly, but I have found these extra tips of his for these types of exercises to be far more effective and satisfying to me personally than any painful occasions before that in the gym. In the process I took a muscle gain plan from nextleveldiet, and without any additional supplements needed, my muscles started to grow massively over the last two months. Thank you Jeff for all the work you have done over the years.

[@Angelitooo.]

What's the routine?

[@sanjit7110]

1. Squat(Bulgarian,box,drop,box) 2. Deadlift 3. Bench Press 4. Pull up 5. Face Pull 6. Banded external rotation or DB 7. Lunge(any variation) 8. Push Up 9. OHP 10. Lying tricep extension 11. Barbell curl 12. Barbell Row(some variation)

[@AxxLAfriku]

I like people with long brain. I have long amount of disl*kes btw. Why? Maybe people with short brain disl*ke because jealous of my long amount of subscr*bers. Please have long brain, dear san

[@elacertijo9800]

Very good :P

[@Oneofthemones1]

He called out my work out plan

[@richardnixon4345]

Thanks. Saved 14 minutes of my life and his voice is annoying

[@davidhelman3045]

I've been watching Jeff for years, it is still amazing to me how much quality content he puts out for free for all of us. Jeff, you truly are such an incredible asset for all of us on our fitness journey, thank you so much for doing these high quality videos for so many years.

[@JMetal98]

Yea, it sure is nice to see something useful on youtube! Haha

[@overkilldyl6841]

Yeah KZbin pays him enough, he doesn’t need to charge us lol

[@ks-ok1oc]

@@overkilldyl6841 u don't get his point.

[@luigee8151]

@@ks-ok1oc lol you dont 🙂

[@ks-ok1oc]

@@luigee8151 lol you don't get his point kid. That guy comments Jeff provide quality content for free. If he want to charge he can. he has paid program where much more detailed fitness knowledge is available.. He has trained professional baseball ⚾ team, NFL players . He also owns gym.

[@athleanx]

*NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! giveaway.athleanx.com/ytg/12-must-do-exercises If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

[@IMessageTextz]

*“Congrats to everyone who is early and who found this comment”🏆*

[@lonewolf3070]

Dam to late

[@kaze5417]

Bruh again....

[@dublulink1651]

Hello

[@keerthibaskar3371]

Damn 21 second from india time is 12 am man

[@bruh3656]

1. The squat 2. The deadlift 3. The bench press 4. The pull up 5. Face pulls 6. External rotation 7. The lunge 8. Push ups 9. The OHP 10. Skull crushers 11. The barbell curl 12. The barbell row

[@mellow2879]

Good boy

[@bruh3656]

@@mellow2879 thanks

[@FishingforViews]

I been following you for the last 8 month doing your workouts, as a noob it’s really helped! I’m like Jesse with being a smaller guy but, I don’t eat very well due to an eating disorder! Getting better and I’m looking loads bigger than when I was 8 1/2 stone! Thanks Jeff and thanks Jesse because you have also given me hope and drive to keep at it 👍🏻👍🏻👍🏻

[@arnavkmr3895]

I'm also like you, YOU my friends have also given me inspiration to stick to this ritual of fitness. Also obviously Jeff and Jesse too!

[@yashhgami]

Sticking to basics is what develops a majority of your strength and muscle mass. Variations are especially useful if you are an athlete and or bodybuilder who wants to target specific muscles more. Great video, Jeff. Doubt you see this, I've been following you for years. Hope you're well!

[@shichilaofa]

Same ive been following since 2017

[@yashhgami]

@@shichilaofa Maybe 2014 for me I think

[@kiboshkooks]

No chance ch

[@TheliMagnus]

For real, during pandemic i was working out at home and i was doing fine with the standard squats, push ups and dumbbels curls, i downloaded one of those stupid work at home apps, beginner level for chest was fine, standard push ups, knee and inclined push ups, moved to intermidate it had side push ups, super wide push ups, spider push ups wtf, so many stupid unnecessary exercises i ended up fucking my right shoulder back in march and only now is getting better, fuck those apps For anyone out there i suggest to never follow any of those stupid "30 days push up challenge" or any app, they dont know ur weight or height and will make you do stupid exercises that put too much pressure in ur joints

[@Ultramagnetic808]

That may be true, but the difference between size and how fast specific muscles of mine grew before I watched one of Jeff's vids on them VS after are like night and day. My results skyrocketed after I put those tips into practice along with whatever I was already doing. Don't sleep on Athlean X, lol.

[@prabinpaudel5572]

Just started the video. My 12 musts are. 1. Pull-ups 2. Push-ups and/or bench press 3. Seated row 4. Squat (I prefer front) 5. Dumbbell clean and press. 6. Hip thrust 7. Bulgarian split squat 8. Farmers carry. 9. DEADLIFT 10. Leg raises (hanging) 11. Faceeeeee pullllssss 12. Superman (or any form of spine extension)

[@joeg1970]

I've been lifting for 15 years and competing in bodybuilding shows, still always learn something from your videos and appreciate you making them all!

[@alanorrick6741]

I’m assuming that if you get your advice from this nitwit you don’t do very well in your BB competitions.

[@tanmayvardaan7396]

@@alanorrick6741 im assuming if you feel the need to comment on jeff's way of teaching (fair nuff, might not suit you but no need to call him a nitwit) or throw shade on someone's BB comps (we all start from somewhere and he's probably bigger than you) , you get no bitches

[@alanorrick6741]

@@tanmayvardaan7396 What?

[@reality6880]

@@alanorrick6741 im assuming ur a discord mod

[@derikbarbieri8753]

@@reality6880 💀 discord mod

[@FlakernN]

1:00 squat types 6:13 external rotation important exercise 6:45 lunge types 9:20 overhead pushes 12:05 barbell curls

[@Salsa_Shark]

Face pulls (goes without saying, that’s why it’s not in the video).

[@jacobkohrt7049]

I have followed you for about the past year, and I've gotten a new program after my last one wasn't working out too much for me. 97% of what I work out to comes from your videos (the last 3% is my variation because of pre existing injuries) and it has helped me get back in shape a lot better than me trying to do it alone. Thank you Jeff for the videos!

[@darrenespinosa9861]

Word of unsolicited advice: Once you’ve done his program for a year consistently, I suggest starting to become a student of the sport. Study programming on your own and start tailoring your training for yourself. Your gains will come to a halt very soon and the reason is because the programs are no longer applicable to your state and should be adjusted specifically to you. Otherwise, you’ll plateau for years after…

[@wars4242]

@@darrenespinosa9861 thank you for your unsolicited advice

[@darrenespinosa9861]

@@wars4242 You’re welcome. Bookmark this for when you get past the beginner’s phase.

[@helenatrosin3644]

Same thing!!!!

[@aquamarine99911]

Really appreciate the concern for orthopedic issues. Two weeks ago I pulled an upper inner thigh muscle while doing a back squat. Now I have to use a box on a goblet squat, but at least I'm doing the movement. Hopefully I'll recover in a few weeks.

[@danielartok3886]

I do all 12 for the last 3 years thanks to you Jeff ❤ and results are impresive even the gym trainers in my gym are always suprise how balanced and effective my programm is with no personal trainer.

[@unodosxx]

3 full 12 exercises workouts a week or do you break it up?

[@rizvi921]

What regime are you following?? Isolating muscle training? PPL split? Or any choice of 2 muscles which go together per day? And how many days do you train per week? Reply would be appreciated

[@danielartok3886]

@@rizvi921 I train 4 times a week upper body workout or lower body each time

[@danielartok3886]

@@unodosxx its possible also in 3 time full body workouts, I did it in more busy times I had.

[@toby4036]

@@danielartok3886 will i have the same results if i do ( ppl and then upper and lower, total 5 days a week.) compared to full PPL

[@sophiesmith5922]

very glad he included external rotation! Last year post injury was the first time I started doing this and I was surprised at the major difference it makes. Night and day!

[@jerrypomroy2375]

Jeff, I’ll be 47 in January and for the past few years I seem to hit a wall once fall sets in. My energy levels drop significantly, I feel groggy all the time and even hungrier than usual. This is affecting my workouts quite significantly to the point where I fall off the horse and what used to be 4-5 workouts a week, drops to 1-2. The other issue I run into is that due to the colder weather and just getting older in general and more susceptible to the cold, my back (lower to mid) has a tendency to tense and lock up causing me to miss workouts. I know you’re close to the same age and a PT so if you haven’t experienced this for yourself, you may have worked with someone who has and figured out a good way to combat these issues and more 40+, approaching 50 content please. Keep up the great work!

[@TheKisj]

Could be due to low vitamin D, less sunlight, less vitamin D

[@jerrypomroy2375]

@@TheKisj That’s probably part of it, I’m sure. I do feel more energized or more closely to normal on cold but albeit sunnier days.

[@TheKisj]

@@jerrypomroy2375 try taking some vitamin D supplements, hopefully it will help out during the winters

[@derricuswise7489]

How is your rest and recovery during the fall/ winter time?

[@KTzu213]

I had similar problems to you with my lower back, hips and glutes locking up. I saw a physical therapist specializing in 1. Active Release Therapy (ART); 2. Chiropractor; 3. Acupuncture. This sports medical Doc fixed all my issues. It took several months but you have got to go see someone in person to get evaluated and get a treatment plan. Jeff can't do it for you over the internet. Good luck.

[@M_R.b]

Squat , lunge , deadlift , rows , bench press , push up , pull ups , rows , face pulls , external rotations , biceps exercises , arm exercises

[@kasutheg]

1. Squat + Variations 2. Deadlift 3. Bench Press 4. Pullup 5. Facepull 6. External Rotation 7. Lunge + Variations 8. Pushup 9. OHP 10. Lying Tricep Extension 11. Barbell Curl 12. Barbell Row

[@MateoKupstysChica]

I've never paid for an AthleanX-program, but Jeff, you're my Nr1 source! I've been training consistently for about 6 years, only considering what I see on your channel, and the gains have been amazing. I have to confess, I feel a bit like I'm stealing. I live in South America, buying in dollars is extremely expensive for us, so I can only be grateful for the knowledge you have shared on KZbin. Thank you again!

[@Littlebpaulmuller-Owner]

Don't American pay in $ ??

[@LatimusChadimus]

The dead row teaches the leg-press part of the deadlift the speed in pressing for a better deadlift. Leg press + hip thrust = speedy deadlift. I used my hamstrings to pull myself into the bar. Gets your more muscle activation

[@naynamangalore]

Every time I see an Athlean X video, I feel Jeff's wife is so lucky... such an intelligent, mature, and sensible man. He has a wealth of knowledge, yet he's so humble in sharing his wisdom that he doesn't waver off topic, talking about unnecessary things, and keeps his channel so professional. Hats off to you, Jeff 👏

[@aaron-price]

Jeff, could you do a video covering recommended warmup exercises for specific joints? Especially for us 40+ folks!

[@TheHabibOfMankind]

Do a little jump rope before your session then do warm up sets - for example warm up by benching 20 then work up to your top set

[@waalex11]

It's fairly easy to search if you simply try to find all of his warm up/stretch related videos.

[@lutovac_nikola]

He already did them all

[@ryanhburke]

I'm 47 and do 10 mins of jumprope and bodyweight (30 sec work, 10 sec rest alternating between the two) before each lift session. Works great for me

[@johannduplessis3467]

@@ryanhburke Excessive cardio and bodyweight exercises before a workout is going to effect your actual workout. You might "feel" like you worked out because your tired but in reality you waisted a lot of energy on fluff

[@josephryan5949]

Even if I don't do all of these exercises, the fact that I have re-started doing some of them is testament to Jeff's inspirational teaching methods. I'm over fifty now, but I remember doing loads of squats and push-ups in my youth. Thanks for all that you do.

[@Rinsii-y6k]

I already incorporate all of this or some variation in my routines so I'm glad I watched and get the reassurance that the workouts I'm performing are giving great stimulus.

[@1978nepenthe]

Been watching your videos for years now - I just wanted to thank you (and your crew, of course) for the help. I recently had several abdominal surgeries and a meniscus removal (partial) and I'm just starting to be able to lift again. I was quite the gym-rat in my twenties, but that was half my life ago and I could get away with half-assed techniques performed in utter ignorance at that time. These days, I don't have that luxury and your videos are instructive, encouraging, and I believe they help me to be safe - which is very much a requirement for me now. I just wanted to drop a line to thank you for doing what you do. It's much appreciated!👍🔥

[@ukguy]

I just do full body 3x week... usually just ohp, flat bench, chin ups, bent over row, Romanian deadlift, squat, ez bar curls and tricep push down. I switch every couple months to different variations I.e. arnold press, Incline press etc.

[@HeadShoht]

Best way to train imo

[@shichilaofa]

Same.... it hits every muscle. You should try doing the 3/7 method along with rsst pause method and the classic sets 3x 8-12 reps.

[@darkhacker8747]

Your not hitting the smaller parts of certain muscles like the rear delts or even bigger parts like calfs and traps altogether. Staying on something like this will allow muscle balances to occur long term. There is a reason why PPL is considered the best program.

[@ukguy]

@@darkhacker8747 I have pretty big calves naturally tbh so not worried about that and heavy rows hit my rear delts enough. I do some isolation exercises after if I have time, I use to do ppl but have had much better results since doing full body and less days required.

[@immersiveparadox]

@@ukguy I’ll give the full body a go soon. I've been doing PPL for a year now and though it has given me some nice gains, it is also very time-consuming and I could be doing better things with that time.

[@avmj1989]

Hello Jeff. I just wanted to say thank you for being so dedicated in what you do. Your videos provide great guidance to ordinary people like me who likes to stay active but doesn't know exactly what to do. Keep up the good work and have a blessed week.

[@zona4942]

1. Face Pulls 2. That’s it... Update: My Delts are now larger than the Death Star and I’ve ended world hunger

[@mayankshuklla2251]

Through facepulls?

[@comebackkid44723]

@@mayankshuklla2251facepulls are a pathway to many abilities some would consider to be…unnatural.

[@jrippon]

Squat Deadlift Bench press Pull-up Face pull Shoulder external rotation Lunge Push-up Overhead press Lying triceps extension Biceps curl Barbell row Well I scored 10/12. Scoliosis/LBP, arthritis and poor upper body mobility rule out overhead presses and unsupported barbell rows for me. My workaround for OHP is very light weight single-arm kneeling landmine press and for barbell row - lots of seated cable rows. Just grateful to be weight training regularly in my mid-70s 😆

[@nafisxfit]

Dips are another good vertical pushing movement that should be in everyones program. Great compliment to the OHP/push up and bench

[@thedon9670]

Yep dips should be in instead of lying tricep extension.

[@LatimusChadimus]

I like blending my push/pull days for shoulder health, so when i pull up, i press overhead and dip in that block, before a row, press and rear delt work

[@varunkumbhare6119]

Agree

[@Severed89]

One of the most risky workouts in the gym. 90% do it wrong and destroy shoulders

[@itselectric6199]

Dips give me shoulder pain even when trying to replicate perfect form with the scapula protracted and not going below 90 degrees they're a stressful exercise for the glenohumeral joint and there are safer alternatives, unless you are a gymnast or calisthenic athlete

[@matthewlevy9802]

My entire strength training program consists of the following exercises: 1. Back squats 2. Front squats 3. Clean grip deadlifts 4. Snatch grip deadlifts 5. Pull-ups 6. Ring rows 7. Bench press 8. Strict presses Short list of other exercises that would be my next tier: 1. GHD 2. Reverse Hyper 3. Clean & Jerk 4. Snatch 5. Ring dips 6. KB swings 7. Get ups 8. L-sits

[@JohnSmithAnythingChannel]

Next up; "Why Matthew Levy and his number "8" 🤮 is killing your gains"

[@cimarronMC]

If you can't do any type of pull-up, do Lat pull-downs, not as effect athleticly but helps you develop that strength for your pullup.

[@huzaifaqader2273]

Ive seen people going full plates on lat pull downs and can barely do a perfect full pull up. Just trash 20 reps on them.

[@fractode]

One of the greatest concepts in weightlifting, ever: _Perform With Intent_ 👍

[@TwinsAndAPitBull]

Probably my biggest surprise in weightlifting so far is the mind-muscle connection. It can be harder to build that intent than you think based on how the workout engages the specific muscle (i.e. Rows in almost any variation can be engaging arms or lats and your mind controls which one).

[@SanxxChevalier]

No cap! Jeff. Thank you. I been putting all this twelve into my work outs during the week. Guess what! I went from doing zero pull ups to 3 sets of 5 ! In less than a month.

[@JohnSmithAnythingChannel]

How?!

[@Traviolie]

@@JohnSmithAnythingChannel add the bands to help assist.

[@viktorjasinski9968]

Honestly i think hip thrust should definitely be on this list, it was a game changer for me... It's an exercise where people can lift most weight and very athletic... Greetings, you are doing amazing job with your channel 🖐🏼

[@VitalityFitnessScience]

Never forget the basics! Great information as always Jeff!

[@Sk0lzky]

Especially the 12 face pull variations!

[@theboyscanswim5619]

Man, thank you, I love how you include “with things around the house” options. I’m a single dad, and I can’t or don’t want to pay for a gym membership. I do it Balboa style. Thanks! I’m subscribed.

[@johnnyfox8934]

I love how Jeff stopped fussing at us about his love of face pulls and has gone all in on making fun of himself.

[@petersalinas6684]

Jeff is extremely helpful!! He thoroughly explains everything and adds a great sense of humor which helps you remember everything he talks about.

[@corenko]

1. Facepulls 2. Pulls to the Face 3. Standing rear delt pulls That's it

[@chicken9865]

Dont forget reverse face pushes

[@farnsworth111]

I've now been watching and executing your training, teachings a techniques for a few years now. My workouts deliver better gains in less time, all my shoulder, arm, chest, hip and wrist pain has disappeared. I'm about to turn 54 this year and feel I'm in the best shape I've been in since I was in my 20's. Thanks for all that you do for your community and keep it coming. and P.S. Jessy is a huge inspiration seeing his gains over the past year is nothing short of remarkable. Besides he brings much needed levity to our workouts. RECOMMENDATION: I watch a ton of Cross Fit competitions, I see many issues with the way they are executing a number of the events can you do a vid on some of the best and worst. Perhaps get someone like Pat Velner to join you in the studio perhaps a vid series.

[@JohnSmithAnythingChannel]

Athlean-X literally would not exist without Jesse. Ya know how Jeff is always acting fed up with Jesse, even though he's clearly greatly indebted to Jesse? That's because Jeff is trying to overthrow Jesse.

[@markoperic5023]

@@JohnSmithAnythingChannel I better get popcorn for these, how is he trying to overthrow him isnt this jeffs channel?

[@op.618]

Jeff is the fittest man I have ever seen!

[@SunnyP81]

My must do list: Heavy: Squat, deadlift, lunge, pull up, bench press, overhead carry, bent-over row Kettlebell: kettlebell clean and press, kettlebell flick, and kettlebell Turkish get-up. Bodyweight: press ups, jump rope I don't do arms because you hit those with the ones in the list.

[@willmcallister8464]

Thanks for the info on inguinal hernia. I was admitted to ER dept on Wednesday with it blown through & a pain I've never experienced in fact 10x worse than the appendectomy op I had a few years ago. They got my pain under control with morphine but now awaiting a mesh op but must admit find myself anxiety ridden but your vid gave me hope & I send you my thanks for this guys.

[@firstnamelastname6699]

🤞 hoping everything goes smooth for u, u got this 🤙

[@willmcallister8464]

@@firstnamelastname6699 Thanks mate, currently bricking it as way out of my comfort zone but hoping it gets resolved asap

[@timl.b.2095]

That's one of your best ever videos, in my opinion, and I've seen a lot of them. Succinct and yet informative, especially with the alternatives.

[@greggandrew1001]

The deadlift is SO awesome this helped me get ripped in the 5 rep range, about 25-30 total reps , safety first perfect form, you can do nothing better than 30 high quality heavy weight deadlifts , every thing else is almost an accessory to the deadlift. I love too, the DB push press. This is an underrated exercise you see almost NO one in the gym do (except me :) ) . Also requires perfect form tight core, a beauty of an exercise, thanks Jeff

[@omerturkoglu7002]

what the list actually should look like 1. Facepull 1:00 2. Facepull 2:12 3. Facepull 3:16 4. Facepull 4:15 5. Facepull 5:00 6. Facepull 6:10 7. Facepull 6:40 8. Facepull 7:55 9. Facepull 9:06 10. Facepull 10:30 11. Facepull 11:53 12. Facepull 12:49

[@davidschmid61]

CHALLENGE!!! Jeff, please do a "Bring Sally Up, Bring Sally Down" pushup and pullup challenge with Jesse.

[@teamgohadouken9713]

That shit older than your grandfather's

[@Overly_Hydrated]

@@teamgohadouken9713 that’s the point, everybody’s done it at least once and can relate.

[@shainhoon4929]

I can tell you no lies, my RH should was killing me on higher weight benching. Until I watched this video and started adding overhead presses in my routine, thanks a ton for the free advice! Benching has because fun again and I feel strong 💪

[@KellySKline]

Love face pulls with TRX straps, pulling myself forward instead of pulling bands backwards.

[@buybuydandavis]

Tilting back to get the tension? Seems like a nice possibility off the chin-up bar.Probably a more appropriate tension curve too.

[@KellySKline]

@@buybuydandavis Yes, I try to angle myself at about 45 degrees leaning back and then pull myself forward so upper arm and rib cage are at 90 degrees and then upper arm and lower arm are also at 90 degrees. Still haven’t figured out the best way to rotate my wrists.

[@Cajunspirit]

This man has been improving lives consistently over the years

[@30guarino]

You and Jesse should've have sang the '12 types of Exercises' like the '12 days of Christmas'......You know to go with the holidays

[@janisaar000]

Found this video today, and decided to check out how my own excersise list compares to someone with knowledge and to my suprise i had 10/12 already on my workouts. Looking forward to add the face pull and rotator to my workouts! Thank you for making this kind of content to the community!

[@homayunarbabi537]

Back Squat 1:00 Deadlift 2:12 3. Bench Press 3:16 4. Pull Up 4:15 5. Facepull 5:00 6. External Rotation 6:10 7. Lunges 6:40 8. Push Up 7:55 9. Overhead Press 9:06 10. Lying Tricep Extension 10:30 11. BB Curl 11:53 12. BB Row 12:49

[@homayunarbabi537]

1:00 2:12 3:16 4:15 5:00 6:10 6:40 7:55 9:06 10:30 11:53 12:49

[@behroozkousari2334]

I think being mindful and knowing your limits while doing each exercise is the key, having said that, these are the best routines, you are the best I just follow your recommendation and my PT. I had a major back surgery ( 3 level fusion) last year and now I am doing all of these routines. I started with 5 ib weights about 6 months ago and I have passed 135 bench press I am 67 years old.

[@jkavja]

The satisfaction of knowing that all 12 of these exercises are in your training programme 🔥

[@smpetera]

I was so thinking the same thing. #winning

[@CTJusticeofthePeace]

Oh Lord I wish you lived by me because you’re so inspiring the way you deliver your conversation. I’m 10 weeks into working out for the first time in 20 years.😳 five days a week half hour weight… half hour elliptical because I have a bunch of weight to drop.

[@12InchesUnBuffed]

jeff the type of dude to do face pull and face push to prevent muscle imbalance.

[@99Roma]

Hey Jeff, I'm curious to hear your thoughts on the knees over toes guy's program. The advanced progressions for some of the KOT exercises suggest that moving through deep ROM has benefits, as demonstrated in his videos (once you have progressed to this strength/ability level). What's your take from a physical therapy POV? Do these deep ROM exercises have the potential to fix joint (e.g., knee) trouble, etc.? Thanks.

[@brianbentz9143]

It’s good make sure you follow the principles of progression without pain.

[@RapFoLife]

absolutely

[@earthlingx5267]

in past squat vids, he debunked the myth that: "you should not let your knees go past your toes".. he said that forcing to achieve this unnatural joint position may ironically create more stress on the knee and/or hip joints..

[@syusuf4880]

For the pushup if you add a 45lbs plate on your back it can add more resistance and increase muscle growth. You can also get a friend to add a 2nd plate for you, or you can buy a weighted vest

[@arnavkmr3895]

Or a backpack with books in it ;)

[@christinamarie9213]

Love this one Jeff! 💯🤩👍🏻 Your vids have helped me tons! Especially being an older athlete with rotator cuff issues, I really appreciate all the alternatives you show as well as your thorough explanations and the colored markers on muscle groups too! 🙌🏻🙌🏻😁😎👍🏻

[@onsenguy]

I love how every video his facial expression is the same: "it's not my f****ing fault you're not shredded!"

[@saimalianwer7740]

Forgot to do my facepulls last week & Jeff appeared and personally beat the shit out of me with both arms to prevent imbalance

[@frostedbutts4340]

That's nothing, he literally pulled my face right off

[@home-gym_workouts]

I could not agree more...perfectly explained...love your videos man... I've sent many of my physical therapy patients to your page. Thanks and Keep Crushing It!!

[@hardvibes]

1:32 the trainer at my gym won't let me do this exercises because he says I could ruin the cushions of the bench (yes, even putting the heel of my gym shoe and protecting it with a piece of paper). Jesus.... the owner of the gym even has to complain when I replicate a kettle bell exercise you have in your own program (the fast exercise bending the knees every rep). I do it exactly as you say and he tells me I'm doing it wrong. Then I show him your clip and goes: ay, yes, but he's doing a variation of it. But that's what I'm doing, genius. Same goes for the rubber band exercise for the rotator cuff...a younger trainer tells me to grab and pull it rotating my fist 90 degrees outward instead of having the fist in a normal vertical position and pulling, like you show in your clip.

[@trrra]

At the end a super minimalist workout has only 5 exercises: - squat - dead lift - pullup - bench press/pushup - shoulder press You could do only these for the rest of your life

[@nomnomyourmom]

Where horizontal pull?

[@anakinl228]

Not subscribing or liking is killing your gains

[@ricksanchez3204]

Holy shit... I have always discounted face pulls because I work out at home and I don't have any machines, using a towel.. omg you just changed my life.

[@hirugaeruwakadori6999]

Dips: "Am I a joke to you?"

[@GuerrillaNature]

Jeff: DIPends how you're being done. 😂

[@lucacrasuc5927]

@@GuerrillaNature😂

[@Rory626]

Great exercise but not essential. Easier gains from bench pressing and gentler on the shoulders

[@Will-ts5ij]

Dips are overrated. Good for triceps, chest only the lower part is being worked which is already the most developed in most trainees and front delta like bench press. Furthermore it puts a lot of strain on the elbows if you add weight and especially on the sternum. People that do calisthenics have good triceps because they do a ton of dips but their chest still is trash most of the time.

[@Amir-cl5wr]

Exactly

[@alliseeisW]

This is my favorite video of all videos on this channel. I watched all of Atlean X videos. I LOVE this content. Jeff is an amazing person and deserves the respect from all.

[@marinechapssemperfiout9939]

You’re the best! Many thanks!

[@marcrodrigue3355]

Wow! I am amazed. This list is spot on for me: at 56, I am starting from nowhere with my improvised muscle training (I just did lots of cardio for years). You just provided a blueprint for the perfect mix. And I appreciate your dedication to providing variants that adress common back/shoulder etc. issues. Thanks to that I’ll venture safely into exercises that were intimidating for me up to now :-)

[@AleQuag]

Next: how this 12 exercises are killing your gains.

[@jaredlocke4300]

Been watching this channel for years. Good to see that I've been paying attention, as I do everything on this list 💪🏻😆

[@xXNikZz]

Jeff the type of guy to do face pulls.

[@thisismagacountry1318]

With dudes

[@oxbloodfitness7375]

Not bad. My list-squat, dip, pullup, pushup, situp, hyper ext, shrug, neck, leg curl, wrist curl, jump rope, sprint

[@jcnegron19]

Month later: "What's up guy Jeff Cavaliere and these 12 exercises could be hindering your gains"

[@Joseph-k7o5d]

There's always a way when your willing to find it! Right ON

[@garymurfee4290]

I started doing face pulls a couple of times a week. Wow-what a difference!

[@thetso99]

Big thanks for sharing this knowlege! Days after start doing exercises under your guides makes me feel much more consistent and flexible, backpain retreating.

[@romulo353]

Bruh, I just wanna say, you are a freaking content machine, thank you for all the great videos over the years.

[@yusefendure]

Great list, coach! Thank you.

[@tjgadner8896]

This channel shouldn’t be free. Thank you Jeff!!

[@paullapides9777]

This guy is all that , great delivery and knowledge

[@slowsmooth3440]

Jeff, true testimony here. Cancer survivor, thyroid issues, type 2 for 17 years, and lung damage from Chemo, whole spine arthritis. 57 years younger. Maybe my story can help you to help others. I love the AthleanX program. Best$ ever spent on my health. I can say more but I don't want to spoil it. I want to suggest a marketing idea for t-shirts showing your subscribers wearing a shirt with "body by AthleanX." Printed. You are the real deal and testimonials are the evidence.

[@johnmobley1413]

Absolutely love the discussion of variations when you have an injured area- always missing from workout videos!

[@Yarp-y]

Fantastic video. I'm incorporating the rotator cuff exercises right away, plus will add some negative (cheats) to my bicep curls.

[@johnnytrayes4734]

Brilliant. The videos. The content. The quality. Simply excellent. Well done years of excellence

[@craigombler8286]

Big hats off to you Jeff 👊🏻 5th week back into my regiment, been playing with a mixture of as you call it Programs. By taking it easy as start to build and know what will work best for me (with a few of your other videos already lol). As many comments say and agree fully, you are a true professional, no bs and show what will help people overall in the best ways. This (latest for me) video has opened up my current program in new and brilliant ways, also in new ways to achieve in the areas I need. Hope you and the family are well 👍 an the twin boys are keeping you on ur toes haha thank you for doing what you do.

[@sShamSss]

A core exercise is important. My pic is jogging/cycling/leg raises to keep the belly fat off and build the abb region. I would even say strengthening your core is most important for men (permance gets better in and outside of the gym)

[@ftheyoutubeidiots8650]

I think dips and tbar rows should be in place of tricep extension and bb row

[@sean.momentum]

I actually agree with you on those. Why do you prefer the T-bar over the bb row?

[@sdjnjferri]

My most common rutile is five of these all together: overhead press to squat to pull ups (or barrel rows if a pull up bar isn’t available) to dead lifts to push-ups... all with 50lb doing 3 - 4 sets of 10-15 reps. Sometimes I’ll add lunges in there.

[@victordorey7585]

I like the Javorek Complex for the shoulders. 5 exercises in one group to work front, back, top, side. 👍

[@EmirUysal]

Love the intro, love this channel's particular sense of humour! Can't pay you back for what you let me gain Jeff. I mean figuratively, and literally. You're a legend.

[@bodrulm1]

Hey Jeff, not seen your videos in a few years since I stopped gymming. I noticed your new videos you speak SUPER FAST. I'm a native English speaker and preferred the natural pace of your old videos (eg 4 years ago). Great content as always 👍

[@AquinasBased]

my list, squat variations, back squat and bugarian split squat, deadlift variations, rdls and deads, overhead press variations, bench press and bench variations, rowing variations, chest supported row and one arm dumbbell row, 1 tricep extension exercise, 1 bicep exercise. 1 rear delt exercise. Pullups and lat pulldown. thats it.

[@garciaerick898]

Lying Tricep Extension, Facepull, and External rotator cuff is something I will add into my routine