In the age of "newfangled" exercises and social media trends, sometimes the best movements are the ones everyone has forgotten about. Dr. Mike Israetel believes that going back to basics—or finding unique variations of them—is often the key to unlocking new growth.
From a special type of bench press to a forgotten tricep builder, Dr. Mike breaks down 14 exercises that are criminally underrated in the current fitness landscape. If you're looking to spice up your routine with movements that actually work, give these a try.
TL;DR: Key Takeaways
- Deep Stretch is King: Many of these exercises (Cambered Bar Bench, Deficit Pushups, Stiff-Leg Deadlifts) are superior because they allow for a deeper stretch, which is a massive stimulus for hypertrophy.
- Stability Matters: Exercises like the Chest-Supported T-Bar Row and Belt Squat are valuable because they remove stability as a limiting factor, letting you focus purely on the target muscle.
- Forgotten Classics: Moves like the Skull Crusher and Candlestick use gravity and leverage perfectly but have fallen out of favor. Bringing them back can ignite new gains.
- Technique Over Ego: Most of these lifts require you to use less weight than you're used to (due to increased range of motion or strict isolation). Leave your ego at the door.
Chest & Shoulders
1. Cambered Bar Bench Press
This bar has a curve in the middle, allowing you to lower your hands past your chest level. This massive stretch creates a huge growth stimulus, but it forces you to lower the weight significantly. It's rare, but if your gym has one, use it.
2. Deficit Pushups
Similar to the cambered bar, doing pushups with your hands on blocks (or weights) allows your chest to dip below your hands. It turns a basic warmup into a brutal chest builder.
3. High Incline Dumbbell Press
Set the bench to roughly 60 degrees. This hits the "upper-upper" chest (clavicular head) and the front delts perfectly. Most people press too flat; going steep targets the shelf.
4. Behind-the-Back Cable Lateral Raise
By setting the cable behind you, you align the resistance with the side delt's natural path of motion, keeping tension constant throughout the rep compared to dumbbells.
Back & Traps
5. Chest-Supported T-Bar Row
This exercise removes the lower back from the equation. You can row heavy without worrying about spinal fatigue, allowing you to completely trash your upper back and lats safely.
6. Dumbbell Shrugs (with a Pause)
Barbell shrugs often get blocked by your own junk in the front or your butt in the back. Dumbbells hang naturally at your sides, allowing for a full range of motion. Add a 1-second pause at the top for best results.
Arms (Biceps & Triceps)
7. Skull Crushers (to the Nose)
Often avoided because of elbow pain, but if done correctly (lowering the bar to your nose or forehead rather than behind your head), they hit the triceps incredibly hard. Just keep the reps higher (10-20) to spare the joints.
8. Preacher Curls (Dumbbell or Machine)
The preacher bench forces strict form and prevents momentum. It creates massive tension at the bottom of the rep, which is great for growth.
Legs (Quads & Hams)
9. High Bar Squat (Heels Elevated)
Putting your heels on a plate or wearing weightlifting shoes allows you to stay upright and squat deeper. This shifts the focus almost entirely to the quads and away from the glutes/back.
10. Belt Squat
This machine puts the weight on your hips, not your spine. It's the ultimate quad killer because your back will never be the limiting factor. You can grind until your legs literally quit.
11. Stiff-Legged Deadlift (Dumbbell)
Using dumbbells allows you to keep the weight closer to your center of mass than a barbell, reducing back strain while absolutely hammering the hamstrings with a deep stretch.
12. Seated Leg Curl
Studies show the seated version is slightly superior to lying curls for hypertrophy because it puts the hamstring in a more stretched position at the hip.
Glutes & Abs
13. Deficit Reverse Lunge
Standing on a small box (2-4 inches) and lunging backward allows your back knee to drop lower than your front foot. This deep hip flexion lights up the glutes like nothing else.
14. Candlesticks (Dragon Flags)
A "basics" move where you lie on a bench, hold the handle behind your head, and raise your legs/hips straight up. It's brutally hard and works the entire core without needing fancy machines.
Frequently Asked Questions
Why are deep stretch exercises better?
Research suggests that "stretch-mediated hypertrophy"—loading a muscle when it is fully lengthened—provides a stronger signal for growth than loading it in a shortened position. Exercises like cambered bar benching maximize this effect.
Is the belt squat better than the barbell squat?
For pure quad growth, often yes. The belt squat removes spinal compression and lower back fatigue, meaning your quads become the true limiting factor. This allows you to push closer to failure safely.
Why do skull crushers hurt my elbows?
They can place high stress on the tendon if you go too heavy or flare your elbows too much. Dr. Mike recommends doing them later in the workout when you're warmed up, keeping reps higher (10-20), and controlling the descent.
What is the benefit of using dumbbells for stiff-leg deadlifts?
Dumbbells can be held at your sides rather than in front of you. This shifts the center of gravity slightly back, reducing the leverage on your lower back and placing more direct tension on the hamstrings.
