When it comes to optimising muscle growth and strength, Dr. Mike Israetel, a renowned fitness expert, has specific go-to exercises for each muscle group. These exercises are based on his extensive knowledge and experience, ensuring maximum effectiveness for both beginners and seasoned lifters.

Dr Mike Israetel, PhD in Sport Physiology and co-founder of Renaissance Periodization, is a well-respected professor in the bodybuilding community. He doesn’t only talk about workouts and fitness tips, he often dives deep into health and nutrition.

He was asked by Mike Thurston on his weekly video on First Things THRST YouTube Channel. Let’s delve into Dr. Israetel’s top exercise recommendations for various muscle groups.

Dr Mike Israetel Go-To Exercise for Each Muscle Group

Chest: Incline Cambered Bar Bench Press

For developing the chest, Dr. Israetel highly recommends the incline cambered bar bench press. This exercise utilises a cambered bar, which has a unique curve allowing for a greater range of motion compared to a standard barbell. According to Dr. Israetel, the deep stretch achieved with this exercise is unparalleled.

“The cambered bar allows you… to press super deep. That pec stretch is just unbeatable,” Israetel says. “It’s pretty close to objectively the best chest exercise you could do if you had to pick one.”

This exercise not only targets the upper chest but also provides a significant pump, making it an excellent choice for overall chest development.

Shoulders: Cable Machine Lateral Raises

When it comes to the shoulders, particularly the side delts, Dr. Israetel favours cable lateral raises. He suggests setting the cable height at hip level to achieve optimal tension throughout the movement.

“You get a crazy peak tension at the bottom, the super stretch, and the top has almost no tension at all… that exercise both from an internal perspective of how it makes me feel and from a theoretical perspective is difficult to beat.”

This exercise ensures that the deltoids are fully engaged, promoting muscle growth and strength.

Back: Barbell Bent-Over Row

For back development, Dr. Israetel’s go-to is the barbell bent-over row. This exercise is versatile and effectively targets the lats, mid-back, and spinal erectors.

“A strict bent row like that… hits the lats decently, hits the mid-back really well, and hits the spinal erectors too because you have to spinally erect yourself against the load,” Israetel explains.

The barbell bent-over row is a comprehensive exercise that promotes overall back strength and hypertrophy.

Biceps: Lying Dumbbell Curl

Dr. Israetel’s favourite new bicep exercise is the lying dumbbell curl. This unique variation, which he created himself after trying a couple of new things, maximises tension on the biceps throughout the movement.

“It exposes the biceps to maximum tension at their longest length and is just unreal… it gives me predictable repeated delayed onset bicep soreness which almost no other exercise has been able to give me.”

This exercise targets the biceps effectively, promoting muscle growth and strength.

Triceps: EZ Bar Behind the Neck Tricep Extension

For tricep development, Dr. Israetel recommends the EZ bar behind the neck tricep extension. This exercise targets all parts of the tricep and provides a deep stretch.

“The EZ bar behind the neck tricep extension… is phenomenal. It works every part of the tricep and a huge deep stretch.”

This movement is excellent for isolating and developing the triceps.

Quads: Belt Squat

When it comes to leg exercises, Dr. Israetel prefers the belt squat. This exercise eliminates axial fatigue, allowing for more effective quad targeting.

“A belt squat properly done just has no axial fatigue… you can just zap your quad.”

The belt squat is ideal for those looking to focus on quad development without placing undue stress on the spine.

Hamstrings: Stiff-Legged Deadlift or Good Mornings

For hamstring training, Dr. Israetel recommends both the stiff-legged deadlift and good mornings. These exercises ensure a deep stretch in the hamstrings, promoting muscle growth.

“Stiff-legged deadlifts are really tough to beat… it’s a biarticulate muscle which means it crosses the knee and the hip, so you can load it under a load of stretch super easily.”

Additionally, Israetel also talked about good mornings as another effective hamstring exercise:

“Stiff-legged deadlifts or good mornings are really tough to beat, but every kind of hamstring curl is awesome as long as I get a nice deep stretch in the hamstring.”

Both exercises target the hamstrings effectively, promoting hypertrophy and strength.

For glute development, Dr. Israetel suggests the front foot elevated Smith machine lunges. This exercise provides stability and allows for a deep stretch in the glutes.

“Front foot elevation pre-stretches that glute… one set later I’m like, oh my God, my glutes are cramping.”

This exercise is excellent for isolating and developing the glutes.

Dr. Mike Israetel’s go-to exercises for each muscle group are designed to maximise muscle growth and strength. By incorporating these exercises into your routine, you can ensure comprehensive development and optimal results. Whether you’re targeting the chest, shoulders, back, biceps, triceps, legs, hamstrings, or glutes, Dr. Israetel’s recommendations provide a solid foundation for your fitness journey.

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