The 6 Exercises That Grow Every Muscle (ALL YOU NEED)

Introduction to 6 Exercises for Every Muscle00:00

Instead of doing 100 exercises, these six grow every single muscle. The last exercise is one never seen in 10-year fitness career, yet can completely change training. Answers from Mr. Mike Israetel.

There are eight muscle groups in the human body. Six exercises fundamentally take care of multiple muscle groups at the same time.

Exercise 1: Close Grip Incline Bench00:30

Close grip incline bench hits upper pecs, front delts, and triceps. Normal incline bench hits pecs and front delts well, triceps meh. Close grip hits all in same ratio: good pec work, front delt work, tricep work.

Set up in regular incline bench scenario, most gyms have. Very high incline, but can be high, average 45°, or 30°. Dealer's choice.

Close grip is super individual. If gigantic, close grip out here. If teeny tiny, close grip over here. Catalog if doing right: can bar touch upper chest at bottom. Shoulders back, chest up, elbows tucked. Gently touch every time. Press up and back. Resist temptation to press forward, cancels lever, feels weird. Start at clavicles, end over eyes or upper forehead for auto stabilize.

Wrists directly over elbows good cue for close grip to press max, be strong, use chest. Wrists inside elbows generates lever arm for triceps.

Exercise 2: Underhand Pull-Up02:30

Upper body move: underhand pull-up. Any pull-up great, but to involve biceps more, underhand shines. Full stretch dead hang, chin to bar or little over, hang, come back down. Hits entire back, lats, muscles that pull vertically, rear delts, biceps. Three muscle groups.