Bodybuilding legend Phil Heath reached the pinnacle of the sport with grit, determination, and calculated training. In a YouTube interview with Chris Williamson, “The Gift” named and justified the only ten exercises needed for maximum muscle growth.
In the 2000s, Phil Heath dominated the Men’s Open division with a mind-blowing physique. His combination of detail and muscle fullness led to him winning seven Mr. Olympia titles from 2011 to 2017. During his successful reign, he faced several fan favorites such as Jay Cutler, Dexter Jackson, and the late Shawn Rhoden. Heath also shared a fierce rivalry with Kai Greene, where he denied “The Predator” the Sandow trophy multiple times.
Heath’s final Mr. Olympia appearance saw him take third place in 2020. While he hasn’t competed since, Heath remains committed to physical excellence. He’s demonstrated this with countless physique updates. The 43-year-old has teased a comeback recently but knows his worth, stating it would take a $1 million prize to prompt his return.
In his discussion with Chris Williamson, Heath opened up about his use of performance-enhancing drugs. When asked if he was ever worried about his health, Heath brushed off the concerns and mentioned that he used less than his peers. Switching gears, the two sat down to discuss his top ten exercises for muscle growth.
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Phil Heath Reveals His Top 10 Exercises for Maximum Muscle Development
Below is Phil Heath’s list of exercises, along with his explanations for choosing each one:
- Dumbbell Incline Press
- Dumbbell Side Lateral Raises
- One-Arm Preacher Curls
- Hack Squats
- Face Pulls with Rope
- Triceps Extensions
- Incline Dumbbell Flyes
- Bent-Over Underhand Barbell Rows
- Pull-Ups (Overhand Wide Grip)
- Stepmill
1. Dumbbell Incline Press
The dumbbell incline press is a staple in chest training, targeting the upper pectoral muscles to create a fuller, more defined chest. Using dumbbells allows for a greater range of motion and balanced development between both sides of the body. Heath prefers this exercise for building that prominent upper chest “shelf,” enhancing his physique both on and off the stage.
“Incline presses, no question about it. Dumbbell more likely because you can do a lot with dumbbells over the barbell, right? I always want that shelf up here; it looks great in t-shirts. Yeah, if you’re hitting a side shot, you want the upper pec development to exist. You don’t feel as much in danger in my opinion. Even when you’re doing flyes, you know, it just feels so good. That would be one of them.”
Check out the full guide Dumbbell Incline Press here.
2. Dumbbell Side Lateral Raises
Side lateral raises are essential for developing the lateral head of the deltoids, contributing to broader shoulders and a more impressive V-taper. This exercise isolates the side delts, enhancing shoulder width without overactivating the traps. Heath emphasizes precise form to effectively target the intended muscles.
“Side laterals for sure, dumbbell lateral raise, standing for sure. From the side lifting to the side. More just, I guess that would just be with arms, right? But as you did that, your traps moved. I don’t need that. I don’t want that. Lower trap, now that’s—no, I just need to get it. If I’m working this, I understand it’s a secondary muscle, but you end up doing this [moving the body too much]. You see it. Why is that moving? Can I deactivate it? Sure, right here [from the side using arms].”
Check out the full guide Dumbbell Side Lateral Raises here.
3. One-Arm Preacher Curls (Machine or Dumbbells)
One-arm preacher curls allow for focused isolation of each bicep individually, ensuring balanced strength and development. This exercise helps identify and correct any imbalances between arms, leading to symmetrical muscle growth. Heath values the mind-muscle connection and the ability to concentrate on one arm at a time.
“Definitely a preacher curl, because I can concentrate more with one arm than two. I can also isolate and understand why one arm is stronger than the other. Am I performing the rep the same on either arm? Now, if I’m in a fixed position, I can’t tell, so I need to see… I need to feel, and I need to physically see this.
Oh yeah, I’m going to do that [supinated]. But I also have to recognize: am I having any biceps tendon stuff and shit like that, which I actually have right now.”
Check out the full guide One-Arm Preacher Curls here.
4. Hack Squats
Hack squats intensely target the quadriceps while minimizing stress on the lower back. The machine provides stability, allowing for variations in foot placement to focus on different areas of the legs. Heath enjoys the strength and versatility this exercise offers, enabling customized training for optimal leg development.
“For sure, hack squats. Oh my gosh. It just feels incredibly strong to be in that position; I love it. Yeah… I did a lot of damage on that machine. Well, you know, the platform—I can go wide, I can go at the top, I can go at the bottom, I can go narrow. I like to go a little narrow.”
Check out the full guide Hack Squats here.
5. Face Pulls with Rope
Face pulls are excellent for developing the rear deltoids and improving shoulder health. Using a rope attachment at eye level targets the posterior delts and upper back, enhancing posture and overall shoulder appearance. Heath incorporates face pulls to ensure balanced shoulder development and reduce injury risk.
“Rear delts, but face pulls with the rope. I love that. Yeah, eye height.”
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Check out the full guide Face Pulls with Rope here.
6. Triceps Extensions
Triceps extensions isolate the triceps muscles, contributing to overall arm size and strength. This exercise focuses on the long head of the triceps, essential for achieving well-rounded arm development. Heath includes this movement to complete his arm training, emphasizing the back of the arm for a fuller look.
“Since we’re using that rope, triceps extensions.”
Check out the full guide Triceps Extensions here.
7. Incline Dumbbell Flyes
Incline dumbbell flyes stretch and engage the chest muscles from a different angle compared to presses. This exercise emphasizes the upper chest and helps achieve a fuller, more defined chest contour. Heath appreciates the unique stretch and contraction, working the chest muscles differently to enhance muscle fiber recruitment.
“I’m actually getting a good stretch, and I’m able to contract differently as well [versus incline dumbbell presses], working that same plane.”
Check out the full guide Incline Dumbbell Flyes here.
8. Bent-Over Underhand Barbell Rows
Using an underhand grip in bent-over rows shifts the focus to the lower lats and mid-back, promoting thickness and detail. This exercise reduces strain on the forearms and engages the biceps as secondary muscles. Heath prefers the underhand grip to simulate stage poses and enhance back development effectively.
“Because I’ve noticed that overhand I’m getting more—initially, you’re going to feel it more in your forearms, and I’m only going to get so much, and I feel like there’s more margin for error, I believe. Whereas if you’re coming here, I don’t feel it as much. And it’s simulating what I’m doing on stage, pulling the elbows back.”
Check out the full guide Bent-Over Underhand Barbell Rows here.
9. Pull-Ups (Overhand Wide Grip)
Overhand wide grip pull-ups are fundamental for building back width and enhancing the V-taper physique. This bodyweight exercise targets the latissimus dorsi, contributing to a broader upper body. Heath considers pull-ups essential for widening the back and achieving that classic bodybuilding silhouette.
“Overhand wide,” said Heath.
Check out the full guide Pull-Ups (Overhand Wide Grip) here.
10. Stepmill
The stepmill is a powerful tool for cardio and leg conditioning. It engages the glutes, hamstrings, and quadriceps, aiding in leg definition and overall lower body endurance. Heath utilizes the stepmill to carve out his legs, often increasing the intensity with weight vests or ankle weights and even incorporating electrical muscle stimulation units.
“Because I can carve out the legs. I can do glutes with that. Yeah, actually I did. I wore a weight vest for… what show was that? It was earlier in my career; I would wear like weight vests and ankle weights. I did something that no one else ever did. I was using e-stim units while I was doing cardio. I used Compex on stepmill.”
Picking only ten exercises for life has become a popular topic among those in the fitness and bodybuilding industries. Aside from Heath, four-time Classic Physique Olympia Chris Bumstead revealed his choices, and 2023 Mr. Olympia contender Nick Walker also shared his top ten exercises.
Exercise selection is critical in bodybuilding, where so many factors are tallied on stage. Even though Heath’s list differs from Bumstead’s and Walker’s, he proved himself as one of the best ever using these methods.
Watch the full video from Chris Williamson’s YouTube channel below:
Read also: Stan Efferding Reveals the Only 10 Exercises You Need for Ultimate Muscle Growth
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1 out of 10 for lower body which targets quads. Nothing for glutes and hamstrings