"Once again, not just performing it like I normally would but really squeezing in to try to create that isometric adduction and activate the shoulders. "On the dip, I'm really squeezing in on the handles," says Cavaliere. Rest and repeat for 1-2 more times."Ĭavaliere also points out that using dynamic tension, your overall workout is going to be shorter in length, but much more intense. Hold it for up to 6 seconds with the goal being to increase the strength of the contraction every second. "The adduction on the chest muscles is enough to create an intense contraction. "On the pushup, as soon as you finish you would come to a kneeling position and cross your arms across your chest," says Cavaliere. To get an even more intense muscle build, Cavaliere says that Lee applied an intra-set isometric hold that increased the intensity of the bodyweight exercises.
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"The key is just to drive as much muscle tension into the exercise you are performing and let the reps fall where they may," says Cavaliere. He notes that while you may be able to do upwards of 30 or even 50 pushups, by implementing dynamic tension, you are going to struggle to get even 20 percent of that number. Everything should be working to stabilize your body hard as you move through every rep of the exercise." "Don’t think of it as just a chest exercise but an everything in your upper body exercise.
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"Both on the way up and down on every rep, you want to squeeze every muscle in your upper body," says Cavaliere. Instead of just pumping through reps quickly until failure, you want to dramatically slow down the pace of the exercise.
#Athlean x bodyweight workout how to
Here are 7 moves that you can integrate dynamic tension into, and how to do it.