Table of Contents:
Build Bigger Glutes With Perfect Training Technique ft. Stephanie Buttermore (Glute Kickback)
Video taken from the channel: Jeff Nippard
Push Pull Workout Explained
Video taken from the channel: TonyDot
4 Lat Pulldown ALTERNATIVES You Must Try!!
Video taken from the channel: ATHLEAN-X™
Chiseled Chest Cable Workout
Video taken from the channel: SixPackAbs.com
Stop Doing Face Pulls Like This! (SAVE A FRIEND)
Video taken from the channel: ATHLEAN-X™
Try This: Best Cable Exercises For Chest Isolation w/ Brandon Hendrickson
Video taken from the channel: Muscle & Strength
How To Get Bigger Triceps (3 Training Mistakes You’re Probably Making)
Video taken from the channel: Jeremy Ethier
Stand with one leg forward to place yourself in a balanced and stable position. Slightly rotate your shoulders and keep your knees slightly bent to maintain balance. Brace your abdominal muscles.
Inhale as you push the cable behind you forward while simultaneously pulling the cable in front of you back.How to do Cable Push-Pull: Step 1: Place the cable handles on the middle notch of the machine (about waist height). Step 2: Grab a handle in each hand.
Step 3: Rotate.Cable machine exercises are an effective way to build strength in many muscle groups. Also known as pulley exercises, this equipment can add variety to your workout and help break a fitness.Below are two (2) cable pull through variations that can be done to improve glute, hamstring, and posterior strength, muscular development, and muscle activation.
1. Paused Cable Pull Through This.With the cable handle in your left hand and your elbow at roughly a 45-degree angle from your body, split your stance by putting your left leg behind your right. Keep your front foot flat and your back heel off the ground. Press the cable straight out in front of you.
Perform each workout (Day 1, 2, 3, and 4) once per week. Exercises marked A and B are alternated, so you’ll do one set of A, rest as needed, then B, and repeat until all sets are completed for the pair. Perform the remaining exercises as straight sets.Rowing variations are also one of the most commonly butchered exercises, and without proper technique, the carryover of benefits will be minimal at best.
The main muscles targeted in rowing variations are the latissimus dorsi (lats), rhomboids, and trapezius.Switch up your bicep cable workouts by adding cable curls done while lying on your back. Start out by sitting on the floor facing a cable machine. Using the low pulley cable, grasp the bar with an underhand grip.
Lie down, with your legs fully extended and your feet touching the machine.How to implement Push/Pull routines. There are two ways you can schedule a Push/Pull routine: Supersets. Doing both push and pull moves the same day.
This can be three to four days a week with a rest day between each. Do a push move immediately followed by a pull move. 3-6 supersets a day hitting multiple muscle groups; 3 sets of each exercise.Begin facing the cable machine with the pulley on the lowest setting and the rope in the goblet-grip position. With your feet hip-width apart and your core tight, take a step toward the cable, keeping your hips level and knees and ankles in line as you descend into a lunge.
Keep your knee from diving out in front of your toes.One of the few viable single-joint back exercises, straight-arm pulldowns isolate the lats by removing virtually all biceps involvement. Like reverse-grip pulldowns, the straight-arm version targets the lower lats. Execution: Stand facing a cable stack with a straight bar attached to the high pulley.
How to: Begin with your back to a cable machine and your feet hip-width apart. Hold the rope attachment in front of your hips so the cable travels between your legs. Bend at the waist and push your.
Chest flys are slow, methodical exercise. But if you want to develop and sculpt your chest, they are one of the best exercises available. Standing Cable Fly vs Seated Cable Fly. The standing cable fly requires more control of the core and higher.The one-arm cable row is a variation on the seated cable row where the focus is on one side at a time.
Using this method you can achieve a greater range of motion with maximized contraction of the back muscles. Adding a trunk rotation will provide an additional core workout. To do the single-arm cable row, keep your shoulders down and back.Some of the benefits of pullup variations are listed below.
Beginner-friendly options. Even if you’re new to exercise, you can still work on the foundations to get you ready to do a complete pullup.
List of related literature:
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| from The Lazy Girl’s Guide to Being Fit |
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| from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance |
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| from Exercise Physiology: Nutrition, Energy, and Human Performance |
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| from Scrawny to Brawny: The Complete Guide to Building Muscle the Natural Way |
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| from Maximus Body: The Physical and Mental Training Plan That Shreds Your Body, Builds Serious Strength, and Makes You Unstoppably Fit |
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| from Bending the Aging Curve: The Complete Exercise Guide for Older Adults |
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| from NSCA’s Essentials of Personal Training |
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| from Fundamentals of Nursing: The Art and Science of Person-Centered Care |
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| from Survival Wisdom & Know How: Everything You Need to Know to Thrive in the Wilderness |
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| from Men’s Health Power Training: Build Bigger, Stronger Muscles Through Performance-Based Conditioning |
246 comments
Comment below what other muscle groups you’d like me to cover in this fashion! Hope you enjoyed this one – and for those who haven’t yet done so don’t forget to give me a follow on Instagram ( https://www.instagram.com/jeremyethier/ ) to stay updated and for more content like this! Cheers!
First workout is all shoulders going that far back lolololol
I love doing this.. How could I do these at home with my resistance bands?
so what about other theories that say to stand almost directly under the pulley during extensions, and flare their elbows out?
So elbow can move a little bit foward as long it isen’t “flying”
I got your program it looks awesome. Cannot wait to start it today!
Which software do you use for angle measurement for this video?
can’t properly complete a 4×12 with 7.5kg plates on close grip benchpress and video says its easy to go heavy weights in close grip bench –
Love how informative your videos are. Also appreciated Steph’s little bow at the end. Kuddos ����
My brain externally rotates from how many exercises Jeff knows
1 Letting other muscles take over 0:56
2 Failing to maximize tension the triceps 2:58
3. Too much isolation 4:43
Wow! Dude I am loving your videos! I cannot do dips, they hurt my old injury in my left shoulder. I am incorporating all your advice here in tonights workout! Ya!
i recommend not to listen to mike. he just doing everything for money. go to someone like scotthermanfittnes or buff dudes. they want to help you and not doing it for the money
Need some advice… Is it best to do a chest work out starting from lower to mid to upper chest or mix it up? I do decline press, then flat dumbbell press, then incline dumbbell press, and then finish with some cable flies (mid chest)? But was thinking of doing cable flies for lower chest, do you suggeste doing these after a decline or at the end, when I’m using flies for mid and lower?
What is the better day to workout for the triceps, on chest day or shoulder day?
When I do the pull downs I feel it a lot more on my neck and my forearms instead of the triceps.
Summary:
1:20 face pulldown
Same as the face pull except more stability, still hitting the rotator cuffs and all the scapular muscles. You can add a little heavier weight.
2:04 straight arm pushdown
Utilize the rope so it doesn’t hit the bottom bar, keep going until elbow directly against side fully adducted to activate lats. This gives stability from below.
3:04 straight arm scapular pulldown
Do a pulldown but when you get to the bottom, test your straight arm scapular strength by extending arms out in front of you. This makes the weight feel heavier because the moment arm is increasing. Hold 2 to 3 seconds
4:40 scapular pulldown
Goal is to pull straight down on shoulder blades, depressing shoulder blades, which is the number one job of the mid and lower traps. Quality reps.
the receipts!!! �� The number of articles cited in this is so impressive this video reads like a research paper
Hei Mike i am 14 shut I train these workouts that you make to the cannel please answer.:)
Jeremy really you’re the best, l learned how to do the exercises in a right way with maximum benefits on science based because of you, thank you so much for the amazing work you did for us ��������❤️
Damn I just realized I was doing all wrong for last one month. Now am learning things. Your editing makes it really easy to understand the point.
I don’t get how “exercises where you are able to lift more weight” are better than isolate ones. You can only lift more on none isolate exercises because you’re using other muscles, which would mean you’re distributing the weight between the muscles. Can someone explain me what I’m missing?
Hey,Mike I m 16 and I m lifting for 1and half yr I need your advice on which diet is better for losing fat?My body fat % was nearly 20 and now it’s around 11-12%. I need that six pack abs.
Help
Mike…
Jeff don’t give up on me, it’s been so long I am trying to figure out what I can do for a constant weekly work out! Thanks. Brock A
Hey mike this is HK here, I have been following your videos lately and the exercises are very effective and nice and recently I have started doing cable chest workout as you have shown they are very effectives I feel a lot of tension doing cable chest workout but please provide more information on cable chest workout the posture, form, how much weight should we use etc I think my posture or form is incorrect thanks for the videos they help very much
then after each month, do you think this is always the best workout? push pull split, for a natural athlete?
Hey mate
How hard should the grip be
Most of the times my forearms get pumped instead of triceps,whys that so����
Awesome thanx I only use to do 1set cables that were too high lol really appreciated and love your videos keep em going thanx for ur vids feel such a change in my body ��
Sorry but isn’t the military press a shoulder exercise? No doubt it recruits some tris but predominantly shoulder surely
First of all I feel blessed that I have found your channel ��..
Main takeaway is that they’re more of glute swing back than kick back!
What’s the difference between the high pulley chest flags and the standing cable bench/push press?
Being a guy I wish I wasnt embarrased to do this exercise at the gym =/
I like to lean back slightly & go heavy on these. Also helps my hands beat my elbows:)
I don’t have those beautiful poleas… That workout Machine… I will go to the forest to cut and carry wood…better.. there I can make my pompis real workout…
Met Brandon in person at the Arnold classic. He was such a lovely cool guy:)
I really appreciate how the exercises were described. Straight to the point tips on execution and rep range. Thanks.
he sounds and looks really uncomfortable speaking almost as if he’s reading from a teleprompter or not using his own vocabulary to describe the exercises or struggling to remember his lines, he never looks that nervous or awkward on stage or instagram
Yall can actually use a band at home and just rock back and forth to get full range of motion. It’s the same way u rock in Jeff’s rocking pushdown
Brandon runner up right? He’s getting the title tho year, make it happen bro bri
I really like your videos.very informative and to the point will be trying all your recommendation thank you so very much
3:52 why is it horrible for your shoulders? It kind of looks like if you‘re training your rotator cuff
Hey Jeff, love the video! I noticed that when you lie prone to do face pulls it changes the angle of resistance to be low-to-high relative to your body, which you say at the beginning of the video is bad. Does lying prone help alleviate alleviate the issue, or is it maybe an oversight?
Either way, your channel is the best, man, thanks for all you do.
My hand is the length of my forearm away from my elbow.
Ah yes, this floor is made of floor.
In my hometown if u use the 2 ropes at the same time u gone have the the jacked dude at the counter squaring up
Jeff’s Mom: Don’t you pull that face! It will freeze like that!
So Jeff, intrepid fellow that he is, went about experimenting, and-TADA!-‘invented’ the FACE-PULL.
And the rest is history!
Buy the way…WTF is this being posted back in MAY, and I’m just getting it 2 months later???
Hey guys! I have a question for you. To what extent does your body type dictate the form and growth you can achieve (glutes in particular)? I used to have a flat (and let’s face it, saggy) behind and I’ve achieved some growth and it definitely looks better now. However, there is this stubborn underside I can’t make turn round and thus I can’t get this sculpted round shape (like Steph’s glutes for example). So, any thoughts on that? Thanks for the all the useful tips:)
When I do this, I am very careful to keep my hips even and not rotated. But my lower back gets really sore. Any suggestions to take the pressure off the lower back?
just tried this workout today, this kicked my ass big time, but i when i was done with the workout, i only felt it in my arms and barely in my chest. Is my form wrong or are my arms weak?
But, you didn’t say anything about biceps pulls. That’s what I urgently needed.
Who else is having a problem with one of their shoulders beating their elbow and hand in the race to their back
I’ve been doing this exercise wrong all along, no wonder I hate it �� thanks for this video!!
FACE PULL Now in my everyday routine.* Where have this exercise been all my life dammit
I have noticed that muscle ups are done with almost straight arms. There’s only about a 45˚ bend. I want to get my first muscle up, and I think doing straight arm pulldowns will translate well.
This was a great video. In this video he demonstrated various ways to get your Triceps bigger. Most of the workouts he did in this video I’m familiar with. In past my Triceps were always cut up i can’t wait to get back to that. This was a awesome video keep up the good work
Im so stupid i was at the gym and looking for a longer rope like that but then i realised there is 2 ropes������
I started doing face pulls about a month ago and now my friends make fun of how good my posture is �� judgement never ends
I’ve bewn doing this exercise but because I have lower back problems, always feel a little bit of pain or stress in that area.
I have to do highpulls and shit, even though I dont want to. I have applied to join the Army, and ill do the tests on August 18th. One of the tests is a highpull variation.
I do a ton of facepulls and rotator cuff work before and after, so prevent an injury, and to make my rotator cuffs bulletproof.
Thanks….great video…..Great exercise for better posture…
The thumbs down are Trainers who lack proper explanations like our boy. I bet he can tell me how to hold my book better; and, what position to sit in while reading��
Thank you for this instruction, I thought you’re supposed to keep your back vertical but it’s supposed to be horizontal!
Bro-Stephanie is the funniest thing I’ve seen in my entire life
my family name is Chang too…lol! was into bodybuilding during high school..but stopped for many years now..what do i need to do?
This was so excellent Jeff! I am adding kickbacks for the first time to my training program and this was by far the most informative and useful videos I’ve found on this movement. Thank you!
Every day I login Youtube and Jeff is telling me not to do something.
Hey, I feel this is a great excersise but I’ve been wondering. Does anyone else feel this in your FRONT delts while at the peak of the pull? For me its almost like the better the form I have the more I can feel it in my front delts. Any reason why? Thank you in advance.
I was crying laughing at the gym with the last “not it” jerk-off exercise. This girl thought it was funny; we’re going out this Friday. Thanks Jeff!
I’ve been paying attention to your shoulder/rotator cuff advice, and just started training my shoulders/rotator cuffs about 6 weeks ago after slowly recovering from a rotator cuff injury 2 years ago! My shoulders feel stronger, i don’t come home from work in pain as often, and i feel so much different now! Thanks so much Jeff!!!
Where did you buy your tricep ropes you’re using to perform your face pulls in this video?
The problem is.. I can do this with a lot of weight, enough that is does pull me forward. If I lower the weight, then it becomes too easy. I end up leaning back =
Jeff, love your videos. You say to do this every day, but you also have a resistance band exercise (band pull aparts) that appears to hit the same area that you said to do every day https://youtu.be/JObYtU7Y7ag. I’ve noticed a big difference in just the past 2 weeks doing the band pull aparts. Should I add the face pull or alternate every day?
Summary:
Exercise 1: Face pulldown 1:20
Exercise 2: Straight arm pulldown 2:05
Straight arm scapular strength is important for an athlete
Exercise 3: SASS pulldown 3:30
Exercise 4: Scap pulldown 4:50
why do so many of u seem to be hating on Mike? did I miss something? I’d kill to look this good. seems he gives pretty good tips as does the athlean x guy. just curious
I’m sure it’s great exercise but I have never seen men doing this exercise in public before.
Hi Jeremy,
First, thanks for all the valuable no-bullshit materials you are producing.
I wonder, would you be willing to share your take on the face pull exercise?
There are so many variants of this exercise, bad and wrong ones, and among the correct ones there is number of ways depending on actual goals.
Cheers!
Mat
He says 4-5 set and 8-10 reps, but does 20 sets 15+ reps or until dies ��
Didn’t realize this was an add-on exercise! Crap! I would have done it as one of my exercises and not an add-on. Thanks for the info!
First I tap the like button…then ur video starts….other body parts in the same fashion…
Website called Next Level Diet is the best for your body transformation. I lost 20kg by following their diet plan (I also had cheat meals) and training plan.
in your ultimate arms program you are doing a rather terrible demonstration of a face pull considering this video!
Still a fan just saying!
Cheers
This is a great exercise. I have been incorporating this in my workouts for the last couple of months. I revisit the video on occasion to correct my form. But my question is, every day? It doesn’t seem like working out a muscle group every day is good. Shouldn’t you do it less frequently to give those muscles a chance to recuperate?
Best exercise to upper booty?? Medius glutes.. I think hard part for me developing
I’ve been doing overhand and leading with my shoulders this whole time
you just gave me so much motivation to smash my chest!! thank you
That’s how I thought pull down should be done to begin with scapular pull before biceps engagement?
i’ve been trying this workout for a while but every time i do to do middle cable flyes it hurts the living crap out my shoulders any tips?
He’s intensity training, showing us how hard it actually is. This is what’s needed, this is the type of videos I need. I want to see the shit burn as he does it in order to motivate me to do it.
Turning your wrists outwards does not make it more difficult for the chest. It transfers the force to the wrist, elbow and the shoulder and you’re definitely more likely to get injured in one of those areas.
I’m gonna add these to the end of my workouts, starting tomorrow.
My posture is total garbage. On days off, starting tonight, gonna do the “fix posture” routine shown by Sal/Adam/Justin from Mind Pump.
Did you change weights on any of the three levels?
What was the weight you used?
And how long did it take to do this work out? Surely it is longer than the 12 minute video
I have the Tower 200 from Body by Jake. Hopefully I am doing it correctly with it. It would be awesome to see you critique this equipment! Sure appreciate your videos!��
Totally agree with you. Unflexal is awesome for my daily practice
This Six pack abs guide “suza great plan” (Google it) is quite excessive guide. To reduce your weight and make your belly six-pack it is very useful book I think. I almost drop 3 pounds weight with in Ten days. I find this very helpful. I just followed this detailed guide and get a toned abs. You need to try this book also.
OMG thank you so much for this!!!! I have been struggling to figure out how to best progress with these, as going up in weight kills me and totally wrecks my form.
FAKE. This man isn’t actually this big its just that the room is really small.
actually your gonna…. dumbest word actually. actually is dumb
Thanks you’re the best I’ve been following your advice so it’s good that you showed more clear so I don’t mess up������
YouTube please pleeeeeeease block this guy he is soo fucking annoying one I wanna musterbate and just appear out of no where.
Goooood dammit
Imagine having everything you need for successfull body transformation in one place?! Yeah, it’s possible, the website called NextLevelDiet leaves you full-packed and ready for melting off those extra pounds.
are cable exercises helpful? or am i just wasting my time in the gym?
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. So don’t b*tch if you’re not one of them:) Just try next time. Click the link to see if you’ve won. Good luck!
https://giveaway.athleanx.com/ytg/how-to-do-facepulls
If you don’t win, no worries. 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…
These videos are amazing, I can see all the mistakes that I’m making. Now, I’ll be more diligent in trying to maintain a more proper form when doing my exercises next time I go to the gym. I’m pretty confident that these tips will help me a lot in getting better muscle growth and likely less pain or injuries.
Fuck i wish i had his body. NO STOP WISHING, AND START ACHIEVING!
INB4 HATERS
mike chang lost half of his size dropping 2 % bodyfat wtf lol
I was just messing around with these, man they hit good! Definitely doing my AM workout with these! You da man Jeff!
Always do Super sets using the flat bar and ropes for the lats.����
I can’t afford the gym, can I use resistance bands for this?
Hello Mike, I like what you do, so please keep doing it. Thanks a lot for all the helpful tips!
This is the best intro ever LMAO. Today we are gona do ball lifting, a lot of people already knows how to do it as they work in corporate companies and in spare time they do this to their boss all the time, but today i am gona show you how you do it properly:D
Just wanted to say thank you for the video. The edits helped me understand the proper form better than most videos:D
hey everyone, ive created a new channel for anyone and everyone who needs motivation to lose a small or large amount of fat. started at 313 and ive since gotten down to 175. thank you to all! COMMENTS WOULD BE awesome.
Hey yo Mike, what are the dimension of that room you got there? I like your setup and I’m looking to build my own little private space. Would you suggest more space?
Mike Chang’s facial aesthetics really improved a lot. Just juxtapose his latest video with those he took years ago. The fuck man? Brb lifting weights does not help facial aesthetics. Mind Blown. Scam or no scam, this guy is truly an inspiration
if you can do more than 8 pushups means u didnt go heavy enough with cables 😉
Is it healthy to have all those veins poppin out like that? You would think some would burst after all he puts em through
I noticed I have more stamina to run when I do abs & glutes to failure the previous day. How does that happen?
Jeff’s workouts are incredibly advanced. Whoever tries these exercises would get stared at in the gym by people thinking it’s bad form.
Why is the fridge empty?
Drinks ran away from the face pulls
6:00 6:30 This part was informative for me, I never knew which grip I should use so I always did both mixing 3 set each etc.
You should spend more time to talk about basic stuff like the position of arms and body,I think most people want to learn how to do it right
خیلی عالیه ولی حیف که نمی تونم ذخیره کنم چون الان توی ایران امکانش نیست کاش یه راهی بودش
Yeah yeah…you have abs, we get it. Now you could learn to drive or eat with a knife and fork
I have a question: could you fuck off and stay fucked off? Your videos are awful
MIKE! BLOCK @Tim shufflebottom @Tom Shufflebottom and your 100% impersonating channel @Six Pack Shortcuts!!! They are flaming and framing you on your channel (that Tim shufflebottom Google + was seriously confusing, the one that was framing and flaming you was on that negative tension tricep video.)
Say what you want about Mike Chang, but this dude has put on some serious muscle-mass over the past few months.
Omg this helped sooo much..i have a problem doing this my lower back hurts…jus the muscles
I don´t even make isolated triceps exercises, otherwise they get too big. In my case, the bench press and the overhead press already works them out good.
One of the few channels on YouTube truly dedicated to fitness and nutrition..
thanks for the info, I just can’t get my triceps to do the work!
شكرا، شرح مفصل وعلمي، رغم أنني لا أثقن الانجليزية كثيرا، لكن طريقة الشرح والعرض سهلة جدا.��
Mike I love your videos and wanted to ask you a question. I’m gonna be visiting family and I want to lose weight to show off XD. I’m 13 what do you think would be best for my age
I like your videos bro.. from UK ���� �������� I’ve just newly started, im following a 12 week plan from bodybuilding but sometimes I use your workout instead of what’s in the book.. I feel your exercises hit the target muscles then the ‘conventional workout’ should I use the 12 week body plan from ‘bodybuilding’..? Anyone wanna comment or a bodybuilder?
Hey Mike I’m not sure if you have a video on this or not but, I need to lose 40 pounds to join the military and I saw your video about that and am doing what you talk about in that video but when I go to the gym I’m not sure what I should be doing. So what should I be working when I’m at the gym.
@Six Pack Shortcuts I want to take some fat burners along with working out. I don’t want to be big and muscular. I do work out 3 times a week for 1 hour and do plent if what u do plus tredmill, bike, and step climber. I don’t eat as much as I used to. If y already mad a vid about it sorry to ask for a repeat.
Ok, I’m prone to hurting myself during the cable kickback & I’m gonna try to implement your technique of not moving my leg straight back behind me, more at an angle like Stephanie showed. I notice that if I swing my leg straight back, it compresses my lower back too much, even when I engage my abdominals to keep my torso in alignment.
Can u explain which Excerise we can choose for push pull leg
I’ve been doing a load of barbell and dumbell shoulder press for a long time and really feel the results but wondered why my shoukders dont look that big.Finally I have realised I need to do these facepull to built the rear of my shoulders. Tried it today following this video and I can really feel it. Brilliant. Hope doing this will bulk out my shoulders more. Thanks Jeff!
Once again, you blow me away with your new exercises. You make my workouts more interesting.
who else is here because of pain in the knee joints from kicking back with heavy weight?
I only do free weights for my upper body. Will I not see gains if I don’t do cables?
Stallone follows you….enough said! One thing I really like about your videos is demonstrating how to avoid injuries! At 63 I don’t want to do something wrong and set myself back by months.
So the Italian jokes have such a different meaning in March of 2020.
This actually helped me alot for my calisthenics! Thank you.
Mike, Can i work the same muscle in the same week,using two different sets?
for example monday one and saturday other or should i use just one?
Title:(save a friend)
Me:but I don’t have a friend who does face pulls
Me:*flashbacks to the thumbnail*
Me:why does it look like Jeff is trying to say something……
One year later…
Me:oh!He wants me to save him my “friend” who doesn’t even know I exist
probably a stupid question but how do you get the “peaks” on the tricep? Do they only really show if you have low body fat?
Bought a second rope just for this exercise but it was a different length. �� So ordering rope #3 now.
Couple go to marriage therapy —therapist asks if they have tried face pulls
Ooooh did any notice Jeff’s dark revenge towards Jessie at 2:38!!? Ooooooh Ma God! Savage!
His push up form is so bad cause ur suppose to put ur pelvis back so u don’t hurt ur lower back or spine and putting ur pelvis back and squeezing ur butt cheeks make the push up so much more effective
1:15 Face Pull
2:00 Straight Arm Pulldown
3:30 S.A.S.S Pulldown
4:47 SCAP Pulldown
I love you guy’s relationship. I got a great ab workout just from laughing at the opening ��������
Hahaha I love how there’s a Stephanie version of Bro Jeff using poor form. With her big headphones and hair all crazy. I see you guys. That’s hilarious
I enjoy this channel and have picked up a lot of new tips, BUT lately there has been quite a bit of contradictory info. You showed how not to do face pulls, but then do exactly that to do pull down variations. Same with side laterals…you showed how it is bad for your rotator cuff area, but then do exactly that to show a variation of shoulder exercises……????
Mike I’m 14. I weigh near 130 pounds. And I want ripped abs and a good Lookin chest and arms. What workouts are best for me? Please answer!
Bro you should hit some leg day too, your shoulders are bigger than your quads
I miss Jesse, but I love all your wisdom and advice Jeff ����
I’ll never look at the lat pull down machine the same way again..
I do an exercise similar to the scap pull down but on a pull up bar so that can be a pretty coolnaddition to my training
My shoulders and like the joint where my arms and shoulders meet burn more then my chest. Am I doing something wrong?
I tried the full range of motion to one side today with Row Pulls on a cable machine and that was great. Each time going to one side, turning the head into that direction also, pulling the elbows way beyond the back. You can go really deep with that movement. Nice feeling in the spine as well, felt like exercise and massage in one!
Cuff them from the bottom?? That’s just funny and wrong at the same time
My number One rule in the gym is to do as many exercises standing up rather than sitting. I mean technically it’s makes sense as your fully body muscles are working in one way or another besides the one intended being worked on. Efficiency-wise standing up exercises as just better.May be there are few exceptions here and there where sitting downs ones are better but overall. You get the drill.
whenever I do straight arm lat pushdowns I feel it a lot in my teres major and triceps. How I avoid this?
Jesse consistently shoots you too close. He needs to back up. We jnow Jeff is muscular. We need to see his form. Make it so.
I’m working out at home….Can i go thru the motion with empty hands?
Being a guy I wish I had the guts to do this at my gym =/ I’m really trying to build bigger glutes and I’m holding myself back by not doing this one because I’m too embarrassed to do it. I only see girls doing it each time >.<
I can’t tell how useful is this to me… as always, you are a hero and a teacher for me.
Keep up the great work!! You have already helped me get back into the gym due to an impingement that I didn’t know I had or how to fix it. Sweet bracelet, where did you get it?
I think you’re being generous. He’s only worth more like 15-20 lbs of pasta.
I now have 3 exercises to add to my arsenal. 2 of which I’ll add to my “Functional training/auxiliary training” day.
haha mike looks like a bloated donut lol. This guy is a joke…
Is it just me or is that skeleton in the back wearing a cap?
I can personally vouch for scapula pulls. Because of my dislocated shoulder, I always had a problem with my right arm. I couldn’t do pullups, overhead tricep exercises, also, surprisingly, a fucked up scapula muscle can fuckup your ability to do dumbbell bench presses and tricep as well as lat excercises because of lack of support to those muscles from scapula. So, I unknowingly started doing scapula pulls, because it felt so good after doing 10-20 reps. After a few years, I did some other exercises like rear delt flys and face pulls(Jeff like grip) on a rope tied to the window grill. It is now as strong as my left. I never went to a physiotherapist or a surgeon or doctor at that time, because I feared of a good ass whooping by my Dad and parents didn’t suspect at that time that my shoulder has been dislocated. I told him 8 years after that while showing off my shoulders. They now ask me why I didn’t tell them at that time.
I hate when everyone start to stare at me when I perform Jeff’s workout. I really like them but those stares��
Damn! When Cavalier waa DEMONSTRATING the Scap pulldowns, I could even see his Levator Scapulae busting out. Dude is a walking Anatomy class. So awesome.
Really?? Your form suggestion is, “do it comfortably”?? That’s exactly how to not progress… Thanks for the bad idea!!����
I’ve seen several videos that said not to do a face pull. They said it can injure you.
another great one Mike, keep m coming! i dont mind you doing these kind of gym-workouts, it keeps me inspired to translate the exercises to home-/dumbell-variatons; i did 3 different flye-movements with dumbells to level with your cable-exercises (incline dumbell-flye for high-cable, rolling-wide-dumbell pushups for mid-cable, and floor flyes with dumbells for low-cable) Fitness-greetz from Holland
Speak simple English! Dam. Had to use a dictionary to follow you. Lol
Do you guys have anything to say about the loudness of the music in gyms? Are there any studies about it
Noooo! Don’t want bigger!!!!!! Yuk! Want small and round and pert!
Hey, people keep saying different shit. I just wanna know, if I’m working out everyday or 6days, what should it look like? Right now I do Arms Shoulder/Legs and Chest. I wanna look big and strong, kinda like Eric Bugenhagen or the Hodge Twins btw.
It’s so funny when fitness youtubers demonstrate the common mistake movements
When he said the hand beats the elbow u can really feel it then
There’s no actual scientific empirical evidence provided in that T-nation article bro. T-nation isn’t peer reviewed or verified at all lmao. No study involving experimental or control groups to back this
Hi bro i am doing push, pull, leg routine with high volume of 5 set 12-15 reps for 7 exercise, will it be too high volume or i should reduce the weight and go for heavier lower rep range
Ok I’m gonna ask a dumb question forgive me lol, but is this push pull workout the bro-split or is the bro-split a completely different one?
I have a question is it me or is it your six pack looks weird no offense.
What are you thoughts on doing a deload for the bro split? When did you usually do your deload when you were on the bro split?
Don’t miss my last video on perfect squat technique: https://www.youtube.com/watch?v=bEv6CCg2BC8
Next week we’ll be covering the hip thrust and then it’s back to some more upper body stuff from there! Enjoy!
But like…you should show your whole body poster, many people use their legs wrong and cause injury
Nice to see a workout channel where the guy really pushes it.
Facepulls = faceballs according to the automatic subtitles by youtube.
Because of Jeff Cavalier, rope sales doubled all over the world
What I wanted to do on quarantine:
8:00
What I ended up doing:
0:20
I can see why my workout takes a little longer then yours. I do a ppl where I go heavy during the week and high volume over the weekend. You have more of a variety each day because you don’t have a set day for legs etc. Still a good plan.
Im using bands to start and i`m not strong enough yet to take the hands past the elbows much. I think my form is good, i just dont have the power to make it behind the head. I think it will come with time or maybe its just the bands i have are short but i’m betting im just weak. See you in 8 weeks of these.
Also I’m getting a tendon snap (loud but doesnt hurt) in my shoulders sometimes.
Only clicked for glute exercise example, not going to lie. No new information for me here lol
Great video, thanks. I want to attract your attention to a particular exercice that is extremely efficient in effectively developing the triceps very fast. It involves parallel bars or any similar setup. With your upper body vertical, arms straight and both hands resting on each side, on the parallel bars, slowly raise you legs to a straight horizontal position with your toes pointing in front of you. Try and hold that position for 30 seconds, then lower you legs. doing this 6 times with one minute rest in between will do the trick, two or three times a week. If you are out of shape, you may not be able to keep the position for a full 30 seconds at the beginning, then try any intermediate position that will keep some tension on your triceps. While that is a mostly static exercice, as regards the triceps, it is nonetheless very efficient and you will litterally feel your triceps grow by the minut. Moreover, this exercice has significant effects on the abs, obliques, and some front thigh and hip muscles.
When you super set to push ups you should put a 45lbs plate on your back…makes it even more intense
She dose not have much of an ass maybe some more carbs would help, looks well flat, this give me know confidence, she just looks skinny I’ve seen a million girls look like her that don’t train!
Great work! Could you please do a video that shows all the different variations of cable kickbacks and how to do them with good form? One of my favorite exercises is the cable kickback with an upper body angled at 45° and with the leg kicking back to a perfect alignment with the upper body, but I am not sure I am doing it with perfect form.
I did these yesterday. Had to use the handle you showed because the ankle strap was MIA. It was tough to get my foot in it, but once I got it on, it worked ok.
Best intro. Jeff and jess. Best combination since peanut butter and chocolate lol
Why yall be hating on this dude???? Get ya ass in the gym and off your couch, your not going to look like that in like 5 years but damn get to work!!! Just saying I do these afterburn work, early start military physique lol im good!!!
thank you! Great explanation of face pulls. I needed this cause my shoulders are rolling forward from a injury and chest muscles
Question:is it okay if u do a facepull by sitting n yet still keep that position from “high to low”.
Nice video. Can you sometimes show a full body view so we make a better relation of your posture,stand to the equipment. Showing close-up only doesn’t capture your leg width, height of equipment etc.
That was always my doubts cause people in gym do with body straight or too low the angle should be diagonal..right?
The correct way to do hip extension is bend or with body more straight? I always see people
Do both
i hate the face pull, never works for me, even at the end of the workout, feels like im working my joints more than anything else. I need to do a lot of partial and explosive reps as my lats activate before my traps so my traps don’t get much of a workout then. The utmost best exercises for upper back are shrugs and deadlifts, high reps, low reps, low and high weight, doesn’t matter, they are king
How are you gonna teach someone about big arms when you got spaghetti arms? ��
(Copied comment for personal visibility)
Equipment ( 2:00):
ideally use a cable machine with two tricep ropes/ sled rope to allow for full external rotation
if you don’t have access to above, use a band BUT remember to stand a bit closer as the band gets more difficult as you pull on it (strength curve is different)
Set it up so you’re pulling from HIGH to LOW
Stance ( 5:04):
stand square, feet in line facing the band/machine
this prevents you from degrading form or using excess weight to the point you are being pulled ahead
IF you have bad balance (and are not degrading form/using excess weight) then stand with one foot in front of the other, body square
Grip ( 5:55):
Grip with an underhand grip, thumbs pointing backwards
Performing the exercise ( 6:40):
pull towards your face
there is a race to the end between your elbow and your hand. The hand should win
Modifications ( 8:23):
do it lying down on the ground
make sure the ends of the rope touch the ground
squeeze and hold for a second
( 9:10) Face pull with raise (work lower traps):
get arms back
raise arms slowly up and bring back down
Programming it into your routine ( 9:45):
enough weight that you are challenging the weak muscles in your back which have been dominated by anterior chain muscles
not so much that you are dragged forward
mentality: 10 sets of 1 instead of 1 set of 10 (every single rep is a good. solid contraction)
do after every workout no matter which workout
Can u do a video to talk about women’s breast? How to enhance them by chest workout? Cheers x
Hahahahah the two of you are like brothers…it is great seeing you guys having fun working together. Hummmmm. Great tips! Thanks!
did anybody else’s back hurt when they first started these? today was my first day and i felt it in my lower back..
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Exactly what I needed to change up my chest workout routine. Highly appreciate it man!! ��������
Dear Jeff,
Please leave random electromyography articles out of it. The cited articles by the Farina et al say nothing about gluteus contractions. Besides, in your own clip around 03:00 you can clearly read that the centrally perceived pain does not affect muscle function. If you read the article, you may learn that the torque produced by the muscle was also unchanged. There’s no need no back yourself up with citations just for the heck of it.
Regards,
A kinesiology researcher.
I like your videos but would rather have a widen camera angle than a closeup of your muscles. I would like to see the positioning of your hands, wrists and feet.
Please please, the brand of her leggins, really good compression and high level covering the stomach
Is It normal to hear a pop coming from my shoulder everytime I do this?
First things first I have a girlfriend, and a stick on beard and going though hormone replacement therapy �������� ffs
So I did the donkey kicks like 1:00 of your video and I was told they were Wrong. ����. I had my back straight like a 90 degree angle with my legs is that correct?
Awesome! How many times a week do we need to do this. Thank you
For all fast-twitch dominant people, forget these exercises, after a few workouts, you plateau. The fancier the exercise the less effective it is over time as your body adapts to more isolated movements as in the video. These exercises are suited for people who adapt well to endurance based training and grow slower from explosive movements.
At my age when ur body is as tight as it was when u where 40 damn I must be doing something right no brags just pure bon n fide thruth
Thank you for this video, I have a question about form… I sometimes feel it most in my lower back so I stop, why could this be?
Those are some hard r’s are you from back east!? ����
Great vidlove when we get to see Stephanie �� have fun in Costa Rica!
Jeff Cavaliere is hands down the best in the industry! Thanks man i have never seen some of the things he shows you and when i try them in the gym or home yeah it works!
When i do this my lower back muscles are so sore, what Am
I doing worng? I mean i feel it in glutes but lower back too
These videos contain the best explanations I have seen so far! Thanks!
Would these be a good alternative for glute building with bad knees? I can’t really do squats or lunges so I’m very limited.
Jeff hip abduction? Can you do it, I would love to show it to my girlfriend
Your videos are great man. Thanks for the info. Every time I plateau I watch your videos and seem to break it.
Hey mike! Love your videos, man, very inspiring. One thing though, it’s impossible to read anything on the mirror.. Minor detail. Thanks for your help.
hey I love the tips you give in this video! The coolest part is I have been doing the locked out elbows shoulders up and down exercise at the end that you show… and I have been doing exactly how you show on the video. I have just been doing it because it has always felt good and I always want my shoulders to have strength to hold them selves down and back. So now that I saw you do it I know that it’s good and I’ll continue to do it and teach others! Thanks!
At 10:14, where did you get those yellow things?:) and what are they called?
Excellent tutorial!! Best one I’ve seen on cable kickbacks! Appreciate you taking the time to discuss the science and technique!
Yall do these slowly and carefully especially if u dont have developed muscles or ur just starting. One wrong move and kiss ur back byebye
Wish my gym would have a mirror so I could see my form and not further fuck up my back.
If you stand on deck platform with your other leg, you don’t have to bent your knee with your working leg.
What an amazing serie Jeff! Could you maybe also do a video on the flat dumbell benchpress? I’ve experienced some trouble with this movement.
I can’t believe I missed the sale!!!:O Are you guys having it again any time soon so that I can purchase my copy?:) @jeffnippard @ stephaniebuttermore