Retired pro bodybuilder Phil Heath is often considered the most genetically gifted athlete to step on a bodybuilding stage. He won seven Mr. Olympia titles — tied with Arnold Schwarzenegger for the second-most wins in history.
Heath’s work ethic, training strategies, and knowledge greatly influenced his success. In a late April 2025 interview with Chris Williamson, Heath specified the 10 exercises that helped propel him to the top.
Phil Heath’s Top 10 Exercises
- Incline Dumbbell Press
- Lateral Raises
- Preacher Curls
- Hack Squats
- Face Pulls
- Rope Triceps Pushdowns
- Incline Dumbbell Flyes
- Underhand Bent-Over Rows
- Overhand Wide-Grip Pull-Ups
- Stepmill
[Related: Is the Overhead Press Worth It for Hypertrophy?]
Incline Dumbbell Press
Heath’s instinctual first choice is the incline press, noting the perks of upper chest aesthetics.
I always want that shelf up here; it looks great in t-shirts.
—Phil Heath
Incline movements bias the clavicular head of the pectoralis major. (1) These fibers run down from the collarbone and are crucial to the mid-pec gap. Dumbbells off the shoulder comfort.
Standing Dumbbell Lateral Raises
Lateral raises are unmatched for medial delt development. Why not overhead presses? Though an efficient delt exercise, shoulder presses bias the front delts regardless of the angle.
Heath suggested keeping the arms straight and raising the weights to the sides. Some recommend avoiding leading with the elbows, as this overactivates the traps.
One-Arm Preacher Curls & Hack Squats
Heath ensures symmetrical elbow flexor growth via preacher curls. Preacher curls provide stability and shoulder flexion, allowing for better focus and lower biceps tension.
If my arms are fixed, I can’t tell if one is working harder.
—Phil Heath
While preacher curls contribute to biceps gains, the brachialis muscle may grow more from preacher curls than the biceps. (2) Curls with the arms behind the body appear to be a superior biceps builder, as they train the biceps in their lengthened positions.
[Related: 4 Studies to Determine the Best Biceps Exercise]
“Hack squats for sure,” Heath said regarding how he builds massive legs. “It feels powerful to be in that position.”
The Hack squat platform allows Heath to squat safely and with heavy weights in any stance, depending on which part of the leg he aims to target.
Rope Face Pulls & Triceps Pushdowns
Face pulls are Heath’s pick for 3-D rear delts; they strengthen the shoulder complex, help correct front-to-back imbalances, and develop the upper back. Attach the rope roughly eye-level, keep the forearms vertical, and keep the upper arms approximately parallel to the floor during the entire movement.
- Pro tip: After each face pull, raise the arms overhead to engage the mid back.
Triceps pushdowns are accessible, shoulder and elbow-friendly, and feel amazing. That said, don’t rely solely on pushdowns for triceps development, as they minimize the key stretch crucial to triceps growth.
Incline Dumbbell Flyes & Underhand Bent-Over Barbell Rows
“I’m getting a good stretch and different contractions,” Heath explained, compared to incline dumbbell presses. Flyes create greater chest expansion, enhancing tension and muscle damage across a wider area of pec fibers.
Heath goes underhanded when performing bent-over rows to avoid forearm strain and drive his elbows back.
It’s similar to how I pose on stage.
Overhand Wide-Grip Pull-Ups & Stepmill
Pull-ups primarily target the lats. A wide grip helps involve more of the teres major. Electromyographic analysis found that using a wide, overhand grip maximizes upper lat activation. (3)
Heath rounds out his top 10 with the stepmill cardio machine, advising, “Make every step count, and you can sculpt your glutes and quads.” Cardio exercise promotes fat loss, improved cardiovascular health, and endurance.
More Bodybuilding Content
References
- Chaves SFN, Rocha-JÚnior VA, EncarnaÇÃo IGA, Martins-Costa HC, Freitas EDS, Coelho DB, Franco FSC, Loenneke JP, Bottaro M, Ferreira-JÚnior JB. Effects of Horizontal and Incline Bench Press on Neuromuscular Adaptations in Untrained Young Men. Int J Exerc Sci. 2020 Aug 1;13(6):859-872. doi: 10.70252/FDNB1158. PMID: 32922646; PMCID: PMC7449336.
- Kassiano W, Costa B, Kunevaliki G, Lisboa F, Stavinski N, Prado A, Tricoli I, Francsuel J, Lima L, Nunes J, Ribeiro AS, Cyrino ES. Distinct muscle growth and strength adaptations after preacher and incline biceps curls. Int J Sports Med. 2025 Feb 20. doi: 10.1055/a-2517-0509. Epub ahead of print. PMID: 39809454.
- Lusk SJ, Hale BD, Russell DM. Grip width and forearm orientation effects on muscle activity during the lat pull-down. J Strength Cond Res. 2010 Jul;24(7):1895-900. doi: 10.1519/JSC.0b013e3181ddb0ab. PMID: 20543740.
Featured image: @philheath on Instagram
