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Mike Mentzer Exercises

What Exercises Did Mike Mentzer Do?

Mike Mentzer was a renowned bodybuilder and fitness expert who revolutionized the world of weightlifting and exercise. He introduced innovative training techniques and routines that focused on intensity and efficiency. In this article, we will explore the exercise selection recommended by Mike Mentzer which he felt were the best bodybuilding exercises for each muscle group.

Dumbbell Fly

The Dumbbell Fly is a great exercise for developing the chest muscles. To perform this exercise, lie on a bench with a dumbbell in each hand. Start with your arms extended above your chest, palms facing inward. Lower the dumbbells out to the sides in a wide arc, feeling a stretch in your chest muscles. Return to the starting position by squeezing your chest and contracting your pecs.

Pec Deck

The Pec Deck machine is similar to the Dumbbell Fly, but it provides a more controlled movement. Sit on the machine and place your forearms on the padded lever arms. Bring the arms together in front of your chest, squeezing your pecs at the peak contraction. Slowly return to the starting position, feeling the stretch in your chest muscles.

Incline Bench Press

The Incline Bench Press is a compound exercise that targets the upper chest muscles. Set up an incline bench at around 45 degrees and load a barbell with an appropriate weight. Lie on the bench with your feet flat on the floor and grip the bar slightly wider than shoulder-width apart. Lower the barbell to your upper chest, keeping your elbows tucked in and your back pressed firmly against the bench. Push the barbell back up to the starting position and repeat.

Chest Dips

Chest Dips primarily target the lower chest muscles. For this exercise, you will need parallel bars or a dip machine. Place your hands on the bars, keeping your elbows slightly bent. Lower your body by bending your elbows and leaning forward, feeling a stretch in your chest muscles. Push your body back up to the starting position, focusing on contracting your chest muscles.

Pullover

The Pullover is a great exercise for developing the serratus anterior, lats, and upper chest muscles. Lie on a bench with your feet flat on the floor and grip a dumbbell or barbell with both hands overhead. Lower the weight behind your head while keeping your arms slightly bent. Stretch your chest and lats by reaching as far back as possible. Return to the starting position by contracting your chest and lats.

Close Grip Underhand Pulldown

The Close Grip Underhand Pulldown targets the middle back and biceps. Attach a close grip handle to the pulldown machine and sit down, gripping the bar with your palms facing up and your hands close together. Keep your chest lifted and back straight as you pull the bar down to your chest, squeezing your back muscles. Slowly release the bar back to the starting position, feeling the stretch in your back muscles.

Barbell Rows

Barbell Rows are an excellent compound exercise for developing the back muscles, including the lats and rhomboids. Stand with your feet shoulder-width apart, bend your knees, and hold a barbell with an overhand grip, hands shoulder-width apart. Hinge at the hips, keeping your back straight and lowering the barbell towards your knees. Squeeze your shoulder blades together as you pull the barbell towards your sternum, then slowly lower it back down to the starting position.

Deadlift

The Deadlift is a compound movement that targets multiple muscle groups, including the back, glutes, hamstrings, and core. Start by standing with your feet shoulder-width apart, in front of a loaded barbell. Bend down and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart. Keep your back straight, chest lifted, and engage your core as you drive through your heels to stand up, lifting the barbell to hip level. Lower the barbell back down to the starting position by hinging at the hips and bending your knees.

Shrugs

Shrugs primarily target the trapezius muscles, which are responsible for shoulder elevation and stabilization. Stand with your feet shoulder-width apart, holding a barbell in front of you with an overhand grip, hands slightly wider than shoulder-width apart. Lift your shoulders towards your ears, squeezing your traps at the top. Slowly lower your shoulders back down to the starting position and repeat.

Upright Rows

Upright Rows primarily target the deltoids, traps, and upper back muscles. Stand with your feet hip-width apart, holding a barbell with an overhand grip, hands shoulder-width apart. Keep your back straight and pull the barbell towards your chin, leading with your elbows and squeezing your shoulders and traps. Slowly lower the barbell back down to the starting position and repeat.

Press Behind Neck

The Press Behind Neck targets the rear deltoids and upper back muscles. Hold a barbell with an overhand grip behind your neck and press it upwards, extending your arms fully. Lower the barbell back down to the starting position and repeat.

Side Lateral Raise

The Side Lateral Raise targets the side deltoids. Hold a dumbbell in each hand, arms fully extended by your sides, palms facing your body. Raise your arms out to the sides until they are parallel to the ground. Lower the dumbbells back down to the starting position, maintaining control throughout the movement.

Bent Over Raise

The Bent Over Raise targets the rear deltoids. Bend your knees slightly, hinge at the hips, and lean forward until your torso is parallel to the ground. Hold a dumbbell in each hand, arms fully extended towards the floor, palms facing each other. Raise your arms out to the sides until they are parallel to the ground. Lower the dumbbells back down to the starting position, feeling the contraction in your rear deltoids.

Barbell Squat

The Barbell Squat is a compound exercise that targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and core. Stand with your feet shoulder-width apart, with a barbell resting on your upper traps or across your shoulders. Bend your knees and lower your body down into a squatting position, keeping your back straight and chest lifted. Push through your heels to stand back up to the starting position, engaging your leg and glute muscles.

Leg Press

The Leg Press is a machine-based exercise that primarily targets the quadriceps, hamstrings, and glutes. Sit on the leg press machine with your back against the pad and your feet shoulder-width apart on the footplate. Push the footplate away from you, extending your legs fully, and then slowly lower it back down, feeling the stretch in your leg muscles.

Leg Extension

The Leg Extension is an isolation exercise that targets the quadriceps. Sit on a leg extension machine with your back firmly against the pad and your feet hooked under the roller pads. Extend your legs fully, lifting the padded lever up until your legs are straight. Slowly lower the lever back down to the starting position, feeling the contraction in your quads.

Leg Curl

The Leg Curl targets the hamstring muscles. Sit on a leg curl machine with your back against the pad and the roller pads against your ankles. Bend your knees, curling your legs up as far as possible. Slowly lower your legs back down to the starting position, feeling the stretch in your hamstrings.

Standing Calf Raise

The Standing Calf Raise primarily targets the calf muscles. Stand with your feet shoulder-width apart on a calf raise machine or on the edge of a step or platform. Raise your heels off the ground, pushing up onto the balls of your feet. Slowly lower your heels back down to the starting position, feeling the stretch in your calf muscles.

Toe Press

The Toe Press is another exercise that targets the calf muscles. Stand with your toes on an elevated platform, such as a weight plate or wedge. Lower your heels down as far as possible, stretching your calves, and then push up onto your toes, contracting your calf muscles. Repeat this movement, feeling the burn in your calves.

Barbell Curl

Barbell Curls are excellent for developing the biceps. Stand with your feet shoulder-width apart, grip a barbell with an underhand grip, hands slightly wider than shoulder-width apart. Keep your elbows close to your body and curl the barbell up towards your chest, fully contracting your biceps. Slowly lower the barbell back down to the starting position, feeling the stretch in your biceps.

Preacher Curl

The Preacher Curl is a great exercise for isolating the biceps and minimizing the involvement of other muscle groups. Sit on a preacher curl machine with your upper arms resting on the pad and your chest pressed against it. Grip the barbell with an underhand grip, hands shoulder-width apart. Curl the barbell up towards your chest, squeezing your biceps. Slowly lower the barbell back down to the starting position, feeling the stretch in your biceps.

Palm Up Chins

Palm Up Chins target the biceps, back, and shoulder muscles. Grasp a pull-up bar with an underhand grip and your hands shoulder-width apart. Hang from the bar with your arms fully extended, engaging your core. Pull yourself up until your chin clears the bar, focusing on contracting your biceps and squeezing your shoulder blades together. Slowly lower yourself back down to the starting position, feeling the stretch in your biceps and back muscles.

Dumbbell Concentration Curl

The Dumbbell Concentration Curl is an excellent exercise for isolating the biceps. Sit on a bench with your feet flat on the floor and hold a dumbbell in one hand. Rest your elbow against the inside of your thigh and extend your arm fully towards the floor. Curl the dumbbell up towards your chest, contracting your bicep at the top. Slowly lower the dumbbell back down to the starting position, feeling the stretch in your biceps.

Triceps Pressdowns

Triceps Pressdowns primarily target the triceps muscles. Attach a rope or bar to a cable machine at the highest setting. Stand facing the machine with your feet shoulder-width apart. Bend your arms to 90 degrees and press the bar or rope down towards your thighs until your arms are fully extended. Slowly release the bar or rope back up to the starting position, feeling the stretch in your triceps.

Lying Triceps Extension

Lying Triceps Extensions, also known as Skull Crushers, target the triceps and are performed lying on a bench or the floor. Lie down with a barbell or dumbbells held above your chest, arms straight. Lower the weight towards your forehead by bending your elbows, keeping your upper arms still. Extend your arms back to the starting position, fully contracting your triceps.

Tricep Dips

Tricep Dips are a bodyweight exercise that effectively targets the triceps, focusing on the triceps brachii. Begin by positioning your hands shoulder-width apart on parallel bars or a stable elevated surface, such as the edge of a sturdy chair or bench. Extend your legs forward, keeping your heels on the ground. Lower your body by bending your elbows until your arms are at a 90-degree angle. Push yourself back up to the starting position, fully contracting your triceps.

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