The ONLY Exercises You Need to Be Jacked (EVERY MUSCLE!)

[@athleanx]

*VIEWER GIVEAWAY* - Want a copy of my popular 90 Day Beaxst PPL program? 40 lucky clickers within the first hour this video is published will win access to it! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts. giveaway.athleanx.com/ytg/the-only-exercises-you-need 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…

[@slushyslushy7777]

Not even sure if there even is a giveaway anymore...

[@athleanx]

@@slushyslushy7777 There sure is. Remember, it’s within the first HOUR

[@brandondelgado7731]

I can't believe I'm actually in the running this time. 😮

[@isthatharrasment]

Mr. Beast type of giveaway

[@slushyslushy7777]

@@isthatharrasment I'm just downtrodden on my luck, I just said what I said as hyperbole. I'm sure whoever is winning these is putting the program to good use. Maybe we'll get lucky next time! 💪

[@coldseamonster]

Jesse is such a major component to Athlean X. To have a guy that literally changed naturally before our eyes… damn motivating.

[@hocuspocus6681]

He's an inspiration. Unbelievably strong too.

[@Rory626]

Strong as fuck too. Absolute sleeper build

[@IvanTube0]

he also adds so much flavor to the channel in general

[@bobmanp8653]

Jerrys George

[@OGKep]

& after a car accident too. That guy a warrior.

[@loloeyey1596]

Jeff changed my life, I used to have an interior pelvic tilt, rounded shoulders, messed up knees, and i used to weigh about 132lbs(very skinny for a 6'2 guy ) and that was 4 years ago, fast forward to today, i fixed all those problems and gained 30lbs of lean muscle mass and I am a complletly diffrent person right now the confidence i gained is unreal, i have no social anxiety and life is way better right now and forget to mention that Jessy transformation over the years really gave me hope too so thank you for that too

[@DannyPlays96]

Thats incredible, iv been a lanky bastard for many many years, iv finally gotten into working out, iv only gained probrably 3 pounds of muscle but for an ecto and an hvac tech ( sweating profusively in attics for 5 hours a day ) i think 3 pounds is quite nice in 1 month

[@dibakardakua]

Hey man!! Just wanted to know.. Since not planning to hit the gym. With this skinny fat everyone seems to suggest to bulk or work on muscles. But idk what actually to do at home to get a bit musclar and also loose those little belly fat?

[@AnUndisclosedLocation]

Almost everyone on the planet can access his channel, but most don't. Even those do, don't follow or stick to his advice. You did, you put the effort in, so praise to you, congratulations, you earned all the positives you now feel.

[@wonderfulgood2010]

I'm a physical therapist. Just. so you can use the right terminology and not have one of us look at you oddly, you had an "anterior" pelvic tilt, not an "interior" one. (You can either have an "anterior" or a "posterior" pelvic tilt as an issue. Neutral is optimal.) Glad you're doing well. Just wanted you to be better able to describe your previous situation should it ever recur. Cheers.

[@johndough6225]

@@DannyPlays96 3 lbs in one month is insane

[@LittleBpaulmuller-Owners]

They guess each other's favorite exercises 0:30 Chest 1:40 Upper 2:15 Lower 3:00 Back 4:00 Biceps 4:55 Triceps 5:45 Front delt 6:30 Mid delt 7:20 Rear delt 8:30 Glute Ham 9:15 Quad 10:30 Upper Trap 11:40 Upper Back 12:40 Calves 12:45 Forearms 14:05 Brachialis

[@LanaRunzo]

Can I ask why you don't train calves?

[@LittleBpaulmuller-Owners]

@@LanaRunzo I'm sure it's a joke

[@dont_be_delulu]

Thankyou

[@karolg1087]

Thank you kind stranger!

[@Price-kl3lb]

I like how Jesse tends to have the more popular and common exercises that most people enjoy. But Jeff always has some super specific obscure exercise that he loves.

[@jimrusconi3578]

That is an age thing. After years of lifting you tend to get bored and want to do different things. Also an injury thing.

[@Ali-313-14]

- Chest: Pushup with variations DB bench press + inclination 0:42 Low to High Cross Over 1:10 Dips 1.5 dropset 2:30 - Back: One arm high cable row 3:08 Facepulls 12:14 - Biceps: Curls 4:08 Cross body hammer curls 14:20 - Triceps: Lying Tricep Extensions 5:24 - Shoulders: Front raises 6:14 Lateral raises 6:51 Seated rows 7:34 Face pulls 12:14 - Glute/Hamstrings: RDLS 9:05 - Quads: Squats Dumbell Bulgarian Split Squat 9:48 - Traps: Angle Shrugs 10:45 Power shrugs 11:30 Shrugs - Forearms: Wrist rolls 13:10

[@JaxBlade]

12:52 made me crack tf up lmaoo Jeff went there 😂🤣

[@jesuspernia8031]

I go there too 😳😳😳

[@peppermintyfreshness]

Thanks for showing us what each excersise is with a small visual because I had no idea what half of those excersises were 😅

[@eddiehauser6661]

While I'm happy to see "Legs" wasn't a category, this still shows our bias for upper body in the sense that "Glute/hams" is one category, yet the "brachialis" gets a category all to itself!

[@satherp5]

For real! Can I get a glute med exercise please!

[@saam6768]

been focusing hard on legs for the last year and just now barely seeing any results in physique. but seeing huge results in my physical ability. i cant believe how much balance ive lost ive gotten older. single leg squats holding dumbbells ftw. does anyone have a calf workout better than calf lifts? i definitely have a batter mind muscle connection with my calves now but i feel like there should be a workout that gets a more complete contraction.

[@eddiehauser6661]

@@saam6768 Unfortunately I don't think there's really a better option than calf raises, the calf muscles just don't really have many functions outside of that, but that being said, there are many different ways to perform that movement, barbell, dumbbell, various machines, single leg, explosive jumps, etc. etc, so there may be an option you haven't tried that feels better for you? A couple tips that have benefited me personally is 1.) first make sure you're elevated in some way (standing on a plate/stairs/edge of machine) so that you can drop your heels below parallel and really stretch the muscle, and embrace that stretched position and that portion of the movement. 2.) I find the calves to be one of those muscles that responds better to lower weight and higher reps, and it can take A LOT of volume, therefore 3 sets of 10 type work doesn't create enough stimulation for adaptation. (Think about how much work your calves get just from daily activity like walking, therefore you need to provide a stimulus that "overloads" them to create an adaptation) I like to do really extended drop sets, so I will do something like get on a machine, pick a weight where I can hit 16-30 reps, then drop the weight, do another 15-amrap, then get off the machine get on an elevated surface do just body weight for amrap, then get off the elevated surface, just go flat foot and again do amrap. Do a few extended sets like that, and see how that feels the next day. This is the only way in 20 years of lifting that I have found to really get my calves sore and to get them to grow. Another little tip that I've been doing recently that I think helps a little is to try to go barefoot as often as possible. I think this really helps with foot/ankle/calf strength and stability

[@saam6768]

@@eddiehauser6661 yeah i need to get something to elevate and allow myself to get more stretch, and maybe you're right about higher reps. i'll have to try that out. also, 100% on being barefoot, or at least shoes off.

[@MrAndreiMuntean]

@@satherp5 perhaps try band side ladder, I know Jeff had it as a corrective in one of the videos. For me it does the trick and lights up my glute med.

[@MichaelJCaboose013]

TLDW: Chest: low to high crossovers or db bench press Upper chest: low to high crossovers / cable incline bench press Lower chest: weighted dips Back: 1 arm high cable row / straight arm pushdown Biceps: barbell strict curl / bb cheat curl / alternating db curls Triceps: lying tri extension / close grip bench press Front delts: db front raise / overhead press Mid delts: cheat lateral raise / cable lateral raise Rear delts: seated row / reverse pec machine Glutes/hamstrings: glute & ham raise / barbell deadlift Quads: db bulgarian leg squat / squats Traps: db incline shrugs / power shrugs Upper back: facepullls / high pull Forearms: carries (or picking up heavy stuff) / wrist rollers Brachialis: cross body hammer curls

[@verbng]

Thank you!!

[@philippwiedmann]

Thx! I was looking for this^^

[@himX10]

My picks if we talking pure hypertrophy: Chest: machine chest press (wide grip)/ pec deck Upper chest: machine incline chest press (narrow grip)/ cable front raises Lower chest: hight to low cable crossovers / DB pullovers Lats: wide grip lat pulldowns/ cable rows (narrow to the body) Biceps: free weight preacher curls/ baysian curls Triceps: bar triceps pushdown, JM presses on a hammer strength chest press, DB pullovers Front delts: machine shoulder press (narrow grip), DB front raises Middle delts: machine lateral raises Rear delts: reverse pec deck Hamstrings: seated leg curls/ lying leg curl/ 45⁰ hyperextension Quads: leg extensions/ leg press Traps: Kelso shrugs Upper back: machine chest supported rows/ kelso shrugs Calves: leg press calf press Forearms: DB Wrist curls/ cable wrist extensions with cufs Brachialis: cable reverse curls with cuffs

[@CynthiaAllison-gd4ud]

This mood in this vid is perfect!

[@Venomousse91]

Kids use youtube, and you're here trying to sell your dirty content commenting on any video you can🤮 absolutely vile..

[@yachterslaughter4160]

Chest 0:32 Upper chest 1:36 Lower chest 2:16 Back 2:58 Biceps 3:56 Triceps 4:50 Front delts 5:38 Rear delts 7:18 Glute ham 8:27 Quads 9:14 Traps 10:24 Upper back 11:37 Calf 12:39 Forearm 12:48 Brachialis 14:06

[@TrentConnor2010]

Fr

[@hikarunakamura5685]

-"If it ain't broke don't fix it" -"You have a broken bicep" 😭😭😭 4:40

[@GameN3rdz]

😂

[@trealsteve]

Diabolical. 💀

[@MikeSchmidt215]

I desperately wish Jeff did a video on scoliosis and how to strength train with it. My scoliosis impacts nearly every exercise I do, and it’s so incredibly frustrating. I don’t know what to do. I need help, Jeff!

[@gravy1770]

Not sure it's necessary. Just by working on a wide array of compound and isolation exercises within your ability and limits, targeting all muscle groups over a period of 3 years, you may drastically improve your condition. I say this as someone whose hunched shoulders, collapsed chest, and anterior pelvic tilt are virtually unrecognizable since my third year of commitment to a lifestyle of lifting. Actually I don't believe I have any of those anymore. By the way, much of Jeff's earlier content actually addressed postural defects. I didn't try his advice on that though because by the time I found his content, I was quite far along and had already noticed my posture had become even impressive

[@gravy1770]

So for more concrete advice, you may benefit from isolation exercises first. As far as arm and upper back workouts, your scoliosis should not affect them much. Do bodyweight exercises like pullups and tricep dips/extensions as much as possible. Carries etc. For chest, prefer isolation workouts using dumbbells and cable, but every now and then integrate compounds and machine presses For lower back, you want isolation. These will be the most painful and hardest to recover from probably. So you kind of have to take it very gently to start with and then carefully progress with loading. But make no mistake, this is your where your biggest work should be. The next biggest area to work on is your glutes. Isolation is needed, but compound works too. Lunges, RDLs and Bulgarian SS are your friends. They'll cover your hammies too. Good old squats for quads, assisted should help build strength there before trying to free squat. Calf raises shouldn't be a problem for calves.

[@jonathancurtis5122]

I feel you! 7 years on

[@BagOfH0lding]

Obviously Scoliosis is a spectrum as to severity. I've been doing dumbbell work. Suddenly the twist in my spine and difference in shoulder height isn't the limiting factor it was with a straight barbell for certain exercises.

[@rottyonamac]

Just avoid deadlift, squat, 1 arm dumbbell row, or any exercise that require heavy weight with a standing position.

[@MegaHassan14]

Been watching since I’ve been 16 and now 10 years later I still am, Jeff’s the type of man to have loyal followers, always genuine and always good quality content ❤

[@greatred2558]

10 years later ur still 16 ?

[@nunninkav]

I too love the high pull and close grip OHP.

[@ItzMBG]

Started lifting over 6 years ago and your channel was the first one to get me into being able to see the differences in correct movement and different variations… I still learn more to this day!

[@lawlorbj]

you guys are the ones that helped me become who I am today, so thank you so much! I am down 50 pounds and 20% body fat since I started watching in 2019

[@nunninkav]

I am working hard to perfect Jessie's forearm program, it includes many sets late at night.

[@trealsteve]

🤣

[@TheDarkSkorpion]

The trick to that is not only alternating hands, but switching which side the mouse is on, so you do crossovers with you other arm (reaching for the mouse). After you build your strength, add wrist weights, so you do hundreds of curl pulses/bicep contractions with light weight.

[@travislucas3845]

Weighted dips and pull ups are my go to

[@sheldonwinston4500]

Beta

[@Kewkky]

@@sheldonwinston4500 Treta

[@stevewilson1429]

Excellent. This is a helpful, feel-good video and an example of why your channel is so popular. Keep up the fine work, guys!

[@EzioBJL]

The calves one got me so much, i said the same thing a second before hearing it from you guys lol. These videos with Jessie are really nice!

[@Lavadx]

You are the man Jeff, and owe you a debt of gratitude for your sciatica video that saved my life, but I love Jesse, he's a great personality to augment yours. Love you guys!!!

[@d.nakamura9579]

Almost 14 million subs. And you deserve it.

[@subhrajyotisen7153]

Well, since we are talking favourite exercises, here are mine: 1. Chest - Push ups 2. Back - Bent over DB rows 3. Shoulders - Cheated laterals 4. Triceps - Skull Crushers 5. Biceps - DB Curls 6. Lower back - SLDL/DB Deadlifts 7. Quads - DB Squats/Wall sits/DB Bulgarian Split squats(sometimes XD) 8. Hamstrings - Lying Glute Sliding Bridges/SLDL Not sure if anybody cares, just thought of sharing, lol.

[@saam6768]

imma big fan of skull crushers. although i use individual dumbbells.

[@Linkaara]

This is actually a very good execution for the video; instead of just listing some exercises and do another video similar to dozens of other videos doing the same thing

[@TopNotchFitness2023]

Favorites Chest -Dumbell Pullover Triceps - lying Tricep Extentions Biceps - Drag Curls Legs - Elevated Summo Squat Back - Meadows row Shoulders - Handstand Pushups

[@cselphenator]

What? No calves? The forearm of the leg… they matter man.

[@uItrAsIan1]

I feel like this is the most difficult part to train for hypotrophy, the size is determined 95% from genetics and 5% from training

[@hocuspocus6681]

This was fun. Love the vibe you guys bring together.

[@MisterDoff]

I love your chemistry together. It always makes me giggle when you do this sort of thing. Worth the watch as always! 👍💪

[@silversebastianloh616]

I love y'all. Thanks for everything.

[@kamalnayan2976]

Thanks for this video 🙌♥️😁, I remember once you said that no matter how good advise I give, if it doesn’t suit you, it’s total waste, so choose the exercises that works for you and good for your body. 🙌♥️🙏🙏

[@michaelpmunson]

Love your videos brother. Asa 59 year old guy and trainer, I appreciate the science and the common sense. Thanks!

[@davidk6269]

WHAT???? I was sure that Jeff's favorite exercises included the upright row, behind-the-neck press and the behind-the-neck pull-down. Darn.

[@uItrAsIan1]

And his favourite youtuber is V shred

[@kashura7174]

Love videos like this for my limited home setup ❤️

[@Toebump]

I really enjoyed this video, thank you.

[@Bodikdereka]

This video is a pure gold!

[@Pete_R63]

Wow! Those dumbbell benches! I've had 3 shoulder surgeries and I'm not supposed to drop the weight that low. I'm only supposed to let them go back as if I was doing them on the floor and the floor would stop my elbows.

[@kimberleyformacio865]

You guys are awesome! Love the training tips and techniques you share! 💪💪❤️

[@ΕυάγγελοςΣτελιουδάκης]

Well (well) done. Thanks. You should probably make a video like that but with dumbells only

[@supersaiyanzero386]

Jeff still looks so young because he goes forward in time and then goes back in time to prevent spatial-temporal imbalances. I have a bad shoulder again and it sucks to not bench 350-365 but getting to do new exercises finally is cool. Bench hurts my shoulder, dips dont AT ALL. Weighted dips dont. So now I'll do dips for chest and body by Jake tower 200 for the pushing.

[@Xyrium]

Jesse's crushing it, keep it up guys!

[@DrewSuch]

This was a cool video. Thanks, fellas.

[@mattkeats9616]

Great dynamic between you two

[@allenbeasley9791]

I train my calves. First I point my toes out and do 10 reps. I then point my toes in and do 10 reps. the last move is feet parallel and do 10 reps. That is raising the heels up off the floor. Try it you might like it.

[@Steelscript]

I'll do that and I also do it with my front of my foot on a step and my heel hanging down for a good stretch

[@livinlife8860]

Anyone know why he said that, i have small calves so why not ?

[@switchunboxing]

@@livinlife8860I’d like to know the thought process too. Only thing I can think of is we are to assume they regularly do squats or leg presses, which work the calves already.

[@livinlife8860]

⁠@@switchunboxingwas thinking that too, guess it does make sense.

[@Jack567898]

Jeff and Jesse together are the GOAT

[@naz7840]

This was fun to watch!

[@talalzahid2241]

their chemistry is too cute mannn .. best video

[@Smoth48]

Huge fan of this video format guys! Very fun, but also very informative

[@Spirit-FilledMindset]

Could you have a video showing facedown shrugs at some point please?

[@randyvixamar3072]

this was fun to watch. good stuff

[@Therealmathilda]

Jesse doing low to high crossovers=young wolverine. You see it too.

[@DonKappa1]

Thought the same thing even before your comment 😆

[@preslebmoyans975]

Been watching since i was 8 and still watching… 7 years later

[@lukeproudfoot4348]

This video is such a vibe. 🤜🤛

[@Luxfer999]

You ARE...The Man!

[@kylewong4349]

1:20 So Jesse, does this mean your collarbone's better now? I ask because this was what was keeping you from BB Benching you said last September. Great work in any case. 110kg. Seriously good job.

[@derricksimonton2128]

@3:47 Jesse says the straight arm push down has helped him with his deadlift… I wanna know more! How? I’m gonna start this in my routine to see if I can improve my deadlift (which is my favorite exercise!), and I need to improve! Maybe a video on this in detail Jesse? How this exercise has helped you, maybe show us the form, give tips, etc! :) thanks in advance! 😊

[@esther.f.g]

I love this video! You could do a similar one with the worst exercises

[@ROMANE-4.20]

Starting the day with positive energy

[@jaredjordan7935]

Awesome video guys!

[@wojtask2042]

great content , guys!

[@LoveAlways-jd1qx]

Good work phone responsibility boys keep going 👍🤜🤛

[@davidian7787]

One of the best workouts I ever had was "tipping" forty foot trailers at a parcel company. You avalanche parcels onto an extendable conveyer, pick up flat pack tables and throw them on. If you order a weight set or bench, we lift it first and it's relentless. Two weeks and I saw real changes, you get lean as well. It's seriously hard work unloading three forty foot wagons in a shift with two of you inside. Try shifting one and half articulated trucks worth of stuff, on your own in eight hours. It's brutal though, I wouldn't recommend it long term unless you are young.

[@MultiSadgasm]

That ✖️✖️✖️ was too damn funny Jeff 😂

[@tamicook9202]

Such a great post!!! Thanks, guys!!

[@garbanzomeme]

Hearing Jeff say he can’t squat due to his knees…. curious what he thinks about ATG/knees-over-toes and whether or not he’d incorporate it?

[@V4D2]

Guys.., this was fun ! GOOD video, kudos. Thanks very much

[@JubeiKibagamiFez]

12:40 My fav calf exercise od either elevated calf raises or barbell calf raises.

[@RomanticTuna]

Great video guys

[@lotusdeed]

Make a video on least exercise a person need for whole body.. Case1:muscle gain Case2:muscle train ,maintaning current muscle

[@dt_generalzod]

This video was actually really nice😂

[@mustafahameed9252]

‘Calves’ and ‘Forearms’ 12:45-13:00 I never have a separate day for working forearms, it's incorporated into my biceps days

[@BrianB-dz5db]

Good to hear about the cheat laterals. I'll have to try those.

[@GregariousAntithesis]

You need to do a video on compound exercises that hit the most muscles. Im 58 male and like doing compound supersets for functionality, strength into old age. Example pull ups, dips, hanging leg lifts, squats, over head press, dragon flag, rows, push up variations, etc

[@astang1072]

Chest = SQUAT! Arms = SQUAT! Back = SQUAT! Upper legs = SQUAT! Lower legs = SQUAT! Core = SQUAT! Glutes = SQUAT! Forearms = SQUAT!

[@headboom7230]

This video was so much fun! Thank you very much. I cannot help but ask though. Have you both lost your abs?

[@malp4650]

A good, fun clip! I laughed out loud when it came to calf exercises. I, too, steer clear of em

[@TheOlotpalot2024]

You are the boss 👍👍👍

[@peterbosse3810]

If you don't have access to a gym, what is an alternative to the Glute Hamstring Raise (GHR)? A Nordic Stick does not offer the same full range of motion, but is it a decent enough substitute? 8:30

[@kevincurtis5476]

😂😂,... This was good,... I laughed my ass off plus ,... As someone who struggles with shrug variations due to an old neck/ upper back injury,... I'd never thought to try it on the incline bench so,... Kudos guys! Thanks..

[@CraftDPham]

lovveeeeee the Bulgarian Split Squats because of my jank knees

[@GuidoDePalma]

good video and entertaining too!

[@DV-vn8rj]

Jeff - female subscriber here. Can you make a program, best exercises for women pls? I know that most of exercises are the same but was hoping to see smth geared towards women. Thanks - love your chennel

[@mattarndt4452]

Barbell bench, no doubt. Hits chest, shoulders, triceps and back.

[@supersaiyanzero386]

Thats a crazy curl weight. Ive been curling for 18 years as a non competitive and on a good day i can do solid sets of 4-6 with 160 on an EZ Curl bar. For you guys who want to curl heavy make sure your core is strong. All the way around. And if you're gonna increase weight on a curl a lot wear a damned lifting belt, the location of the weight causes spinal compression that can lead to severe issues really really fast that last years. Just a heads up.

[@premanand7922]

Nice video man

[@teruphoto]

I thought this was going to be about one exercise that hits every muscle. It's early, and I haven't had my coffee 😅

[@danielestrada8835]

Great information

[@ThePreparedMuslim]

Haha this was fun to watch, good rapport and gave me a great idea for a fun game too

[@JacobSmith-gl2wo]

Hey Jeff, great video here and thank you for all of them. I’ve heard you state a couple of times that you work out late at night; is this for a particular reason or just the only time you can fit it into your day logistically?

[@rouceau]

Hello Jeff, as the world progresses I wish for christmas for you that you also move more into an a little more functional approach to the fitness world. More hip and core stuff pls 😭Sry for my bad english

[@yianpap6093]

As a natural normal (not a fitness freak) guy, my back is as big as a back can be before looking "unnatural" and I've only done one exercise for it all my life. You guess it right, pull ups. Honestly, I don't see the point of complicating things (other than selling something of course), one needs no other exercise. I'm 55 and I just make sure I can comfortably do 15-20 pull ups at any time. Last month I visited a cross fit gym as a guest of my cousin's and they had these 6-7m high ropes to climb, something I hadn't tried since high school. The "class" my cousin was attending was more basic, but I asked the 20sth yr old instructor if I can try climbing the rope, to which he said if you want. I started a little cautiously (as you do when you're older and trying to do something you haven't done for ages), but soon found out this was too easy for me and quickly climbed up in a matter of a few seconds (not using legs of course). The instructor was looking at me somewhat incredulously. Yeah, I realize I used this post to brag a little, but pull ups people, that's all you need!

[@YoBoyClassy]

Pure Class ✔

[@santyclawz6871]

Buff David Schwimmer, back with the knowledge.

[@vinsukakannangara5389]

Day 3 of asking whether there is a new PPL programme (as the one you last posted is about 3 - 4 years ago) and there’s a lot of new science and exercises you have introduced since.

[@frankgradus9474]

thanks awfully, that's a huge help

[@ToppFic88]

I think I am getting that same issue with my traps. Going to have to try laying down!

[@cherlgolja5402]

What your take wearing weight lifting 🧤?

[@MajorasMaskMailman]

Great vid!