The Most UNDERRATED Exercises For Every Body Part

Quick Overview

Dr. Mike presents 14 underrated exercises across the entire body, emphasizing that foundational movements like the cambered bar bench press, deficit push-ups, and weighted pull-ups yield significant gains when executed with a focus on deep stretch and proper biomechanics, contrary to current trends favoring flashy, easier exercises.

Key Points: The cambered bar bench press is highly underrated because it forces a massive stretch, which is a "massive stimulus for growth," recommending sets of 10 to 15 reps. Deficit push-ups are an accessible alternative to the camber bar, requiring a super deep stretch, and Dr. Mike asserts, "Push-ups work. And deficit push-ups work even better." Pull-ups are called "goated" and limitless due to progression potential in both repetitions and added weight, leading Dr. Mike to incorporate them on both weekly back days. The bicep exercise favorite is the free motion dual cable cross machine curl, which generates the most tension in the stretch when the cable angle is higher, advising sets until failure with short breaks. For triceps, the behind the neck standing or seated easy bar extension is recommended for sets of 10 to 15 reps to stretch the long head, despite being posturally difficult. Belt squats are underrated for quads, provided platforms are used to achieve a full range of motion, focusing on slow descent and pauses at the bottom to maximize growth stimulus. Good mornings are crucial for hamstrings as they provide the identical stretch to stiff-legged deadlifts but with the bar on the back, recommended for sets of 5 to 12 reps before lower back becomes limiting.

Context: Dr. Mike from RP Strength presents a list of 14 exercises he considers underrated in the current lifting environment, arguing that these foundational movements, often overlooked for more modern or impressive exercises, deliver superior hypertrophy results when performed correctly with an emphasis on range of motion and muscle stretch. The presentation covers chest, back, biceps, triceps, quads, hamstrings, glutes, shoulders, and abs, often linking current trends to avoiding difficult but effective movements.