Bodyweight Back and Chest Exercise (NO EQUIPMENT!!)

What’s up, guys? Jeff Cavaliere, We’re going to break this sucker out one
more time today to help you see how you can take one exercise and allow it to hit two
completely different sides of your body. A push with your chest, or a pull with your
back. It’s all about how you do it. So when you’re training at home I think
one of the biggest benefits of an exercise that you can come up with is versatility. The more versatile a home exercise is, without
using equipment, the more beneficial it becomes, and the more important it becomes to your
training regimen when you’re trying to train with nothing around you. At ATHLEANX we have mastered how to train
with your own body, and how to build muscle while doing it. A lot of you don’t know how to build muscle
by training with your own body. Here’s how you work your chest and your
back. If you’re at home, you’re going to do
the exercise I’m showing you here. This is called a floor pullover. Now we know that the dumbbell pullover is
one of the best exercise you can do for building your back, and I’ve also shown you in the
past videos how tweaking the contraction, and the inhiation of the contraction on a
dumbbell pullover can actually shift a lot of the focus right here to your chest. Your upper chest. Now I want to show you how you can do it in
the home version of this. The No Equipment version of it. When you’re in here, and you’re pulling
down it’s all about where you initiate that contraction. We know that you can either initiate the contraction
with your lats by pulling with your elbows. So when I’m out here, in this position,
if I pull down and lead with my elbows – so you watch the exercise here again as I’m
doing it. If I were to lead with my elbows and pull
down we’re going to maximize the contraction of the lat, and the contribution of the lat
to the pullover. It’s the same way if you were doing a dumbbell
version of this. You’d have the dumbbell over your head,
you lead with your elbows, with your lats all in one piece. Now, the tweak I want to make here – if
you want to shift the focus and get some work in on your upper chest – is instead of pulling
down and leading with the elbows, you actually try to pull in, and squeeze. The inhiation of this contraction is what’s
going to pull the arm down, and back, or your body in this case, back up. So here’s how it works. Here’s why I’m breaking out the marker. As you see here, we have discussed in previous
videos how the upper chest fibers – the ones that go from your clavicle – they all
come in this way. They all come up like this. Up to your upper arm here. So they’re all angled that way. When our upper arm is up, over our heads,
now you can see that they’re angled up this way. If we were to contract them this way they’re
going to pull down that way. So it’s pulling my arm down here to initiate
a pullover, but we’re using the upper chest to do that. So when you’re in this position what you
want to do is – okay, I’m on the floor now, out in that fully extended position. When I’m on the floor, when I pull, I stick
my chest out, and then I contract there. I’m contracting this way. I’m pulling my hands, even though they’re
fixed on the floor, in that way, to pull me down. Then come up, and over the top. Here, into the floor, pull my body up, and
down. Here, into the floor, pull my body up, and
over. You can see that we can shift the focus. So what I like to do with this exercise is
do it both ways. Either do a set to focus more on the contraction
on the top of the chest, or do a set to focus more on the contraction here in the lats. Or alternate your reps. A set for the top, a set leading with the
elbows. A set here for the top, a set – I mean,
a rep – from the top, and a rep from the elbows through your back. Guys, you can build muscle, and you can make
this exercise very, very difficult depending upon how far you allow your body to stretch
out. It’s more that you have to overcome to pull
yourself back. By overloading, using your own body – forget
it. Your body is just like dumbbells, and weights,
and everything else. If you can provide an overload, you can build
muscle. That’s how we do it here, and that’s how
you have to start doing it. especially if you’re going to try to train
and build your chest at home, with nothing at all. Our ATHLEAN0 program is a completely bodyweight
only program. No equipment at all. We can allow you to build some serious muscle
in just six weeks by following that program. You can get that over at In the meantime, if you’ve found this video
helpful make sure you leave your comments and thumbs up below. Let me know whatever else you want to see
on this channel. This is a Bodyweight Wednesday workout video. Sometimes it will be Washboard Wednesday. If you guys want more Bodyweight Wednesday
I’ll make sure I do that, too. Just let me know in the comments below and
I’ll do my best. Guys, I’ll see you soon.

100 thoughts on “Bodyweight Back and Chest Exercise (NO EQUIPMENT!!)

  1. Wish Jeff do some more fat burning vidioes with medicine ball Athleanx bands and put them all together ass a Circuit and more more diffents ones again nice

  2. Loved the 11 1111 Circuit and Hurricane ones and all the ones were he rights them down tells you if you have to do 60 second or how many reps if you see this Jeff reply thanks love to ask some stuff and all your programs are mint mate I have all my gym but no cable machine so wen get some time can you show us were to put the bands on videos were to put them and do them if not got cable machine I got tnt program I had had everything but no cable machine so mest it up just thought show us were to put Athleanx band wen have no cable machine show that as well after cable machine

  3. Jeff how come you can find picures of cut lifters on instagram who are eating huge cheat meals from McDonald's? wouldn't that kind of cheat meal ruin your lifting?

  4. Jeff, I have viewed so many of your videos, they are awesome!!  I'm a Huge proponent of Back so this one helped a lot.  Just wanted to say, your videos are fantastic, I've learned a lot and incorporated them into my workouts.  You are amazing, don't know why you share all this stuff at no cost, I actually feel guilty downloading these tips.Ton of respect and feel the need to balance the scales, get involved in your program.However Jeff, the motivation behind this note is to thank you for the quality info you put out there.  You Are the man and, thank you!!

  5. People underestimate how important and great functional bodyweight training can be. I have used that extensively with certain clients. I'm new to Youtube and live for fitness. I would appreciate you guys checking out my channel. I do meal prep, supplement review and informational/motivational videos. Thanks bros!
    -Certified Personal Trainer and Certified Weight Management Specialist

  6. i tried it… but my lower back gets really strained… infact it almost dips when im pulling myself up to the beginning position… any idea how i can correct that?

  7. Nice video! Really cool stuff! One thing I'd recommend, please get a pop filter for your microphone! It'd help with the pop noises!

  8. Awesome video!! two days ago I did dumbell pullover for my chest and this video helped me to understand how to apply that to my lats. I'm gonna try the exercise today again that I have to train my back

  9. So I was wondering, should I be doing both pull-ups and inverted rows? I have always seen rows as a sort of training wheels for the actual pull-up and never saw a benefit to doing both.

  10. Yes, please do body weight exercises. I have a bit of scapular winging and scapular protraction. I do street workouts which is mostly pushing, and pulling movements. I do the crossovers and punching exercises with the resistance bands, but my body is used to them. I've been doing them for 2 years now. Can you please do a video on body weight exercises that can help with scapular winging and scapular protraction?

  11. Jeff please! (or anybody who knows) The Athlean meal plan, is it low carb or medium carb based? (surely high protein?) Or neither. If its neither, what is it and how will it assist me to create a deficit or weight lose (with exercise) Please explain. You are amazing but this subject confuses me as to what your meals are based on.

  12. Hi Jeff. I just bought your joint recovery formula "Mechan-X", how soon would I start to feel improvement in my joints? Thanks.
    P.S love your videos.

  13. Jeff, i recently got diagnosed with scoliosis, and the doc gave me an experts appointment as soon as possible (in 2 months PFFF) and told me that i should not do some exercises like bench press etc, I think that is pretty much retarded as I NEED to exercise all of my body parts, she also told me to stop squatting… Thats like saying I should have stick legs. I have no idea what to do now, should I quit my gym for 2 months and turn into a stickman or keep going and maybe wreck my back? Anyone have any suggestions on what I should do… I´m baffled. 🙁

  14. Hey Jeff, how's it going? I have a few questions since recently I managed to some how damage a tendon on my left shoulder and was wondering what could have lead to that. I'm 17 years old (140 pounds) have been exercising for about 3 months and haven't had any problems until now. I normally work on my upper body by benching (100 pounds, 2 sets of 10 max), using dumbbells (20 & 25 pounders) to do regular curls, hammer curls, and over head exercises to work on my triceps (same 2 sets of 10 reps). I also do push ups (around 50) and pull ups (around 20) per session. Yes, I do warm up for 10-15 minutes or so and stretch as well. So what could it be? Am I using too much weight for a person that weighs 140 pounds? Or Am I over doing it by exercising every 3 days (only been doing for the past month). I want to be able to do all of this once again since I've gotten stronger and have toned my body ever since but I'm scared since I've read these are the beginning stages of a blown out rotator cuff which I don't want. Last time I exercised was just yesterday, don't plan to for the next 2 weeks (well if the pain is gone by then) I try to use the correct posture for every exercise but guess I'm doing something wrong. I'm new to all of this so please take it easy on me and help me out as best as you can. Thanks in advance.

  15. Jeff, nice video. Just bought your program. Damn, there is much to read.

    Now, could you make a video for massive legs?

  16. Dont agree with the position of arms, I think the lower your arms is, that means the lower angle is in shoulder abduction, the higher muscle fibres of m. pectoralis major will work. (sorry for my bad english :D) I dont wanna troll but I know this from school so answer me if Im bad please so I can improve my knowledge:)

  17. this is actually very difficult. not as easy as what u watch. requires a lot of abs strength. I can't really focus on my back or chest

  18. i doubt the exercise target the clavicular head of the pect major. the clavicular head performs shoulder flexion, horizontal adduction and internal rotation. the sternal head perform shoulder extension, horizontal adduction and internal rotation. this is definitely a great exercise for the sternal head, serratus anterior, core and lats co- contraction

  19. Very instructive video! I was expecting a second video where you technically show how to very squeeze your chest and work it out this way, but it still helped a lot, thank you!

  20. I hav a question. I am almost 15 and I am wondering is it ok to use chest and calve machines because I don't know if my chest is still developing or not same with my calves. So when should I start doing chest and calves?

  21. You call the underhand barbell row, "one of my 4 horseman exercises." What are your other 3?? Would really like to know. Thx.

  22. Absolutely, please do more bodyweight wednesday! It's great to get tips about this, especially when building muscle is a bit more difficult for broke students like me.

  23. Am I the only one, who has some sound artifacts and crappy heights in this video? Nice exercise btw. And don't try it with shorts 😀

  24. Long-time fan, first-time commenter. Having just stepped on broken glass and required four stitches in my left foot, this video is perfect timing. Your vids are fantastic, Jeff. No bs and packed with great info. Always an education. More body weight Wednesdays!

  25. I feel triceps working a lot when trying to stimulate the chest more, is that good?
    Am I going to lose some gains I could get?

  26. you are amazing sir..i find your videos really helpful..can you put a video on getting rid of love handles really fast..thanks a lot..!!

  27. + ATHLEAN-X™ you are videos are awesome great job man !! your workout program should be awesome too 😛 i want to know if it]s possible to do extreme muscle gains and do cardio the same day with my workout or do cardio 5 &6 times a week ? thanks !!

  28. Hey Jeff, I'm actually a student physical therapist and in the clinic I use lion drills with serratus anterior activation (basically, the motion to push the butt into the heels is resisted with the scaps "reset" to the serratus lengthened position). Since this exercise seems to utilize similar mechanics I was wondering if you thought this would actually be a good progression for serratus anterior activation?

  29. Ummmmm could you actually DO what you're trying to explain? I get where our muscles are and how they work, me personally, would like a visual to work along with… I like your videos, but have yet to find one where you are woking out without your pen….maybe I need to look further but there are so many

  30. you're not human jeff how the hell can you do that on a wood floor and not kill your knees holy shit (SIDENOTE DO THIS WITH A PILLOW UNDER YOUR KNEES TO MAKE IT HARDER)

  31. you really helped me in my training plan
    . I'm really thankful to you
    . keep up the good work .

  32. MORE BODYWEIGHT WEDNESDAYS I LIKE THEM VERY MUCH because this is the only real help for me as I am 100% bodyweight gaining very good results over 3 months already. I am just affraid of beginning less and less gains!!! JEFF, HELP PLEASE!!! …the progressive harder variations I find like it is hard everywhere except the muscle…maybe need to get into it…anyway, HELP

  33. What would be the difference if you fixed your legs and used a plastic bag to move your arms back and forth? Would that be like an ab rollout?

  34. dumbbell pullover on the floor?????!!!!! . . . . . nobody comes up with these crazy things but you……….but I love it!

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