Mike Mentzer was a well-known IFBB American bodybuilder, author, and businessman. His training style was basically developed from high intensity exercises founded by Arthur Jones in 1970. Mentzer preferred heavy weights for his exercises and used drop sets, rest breaks and pre-fatigue techniques. to complete his training.
Mentzer used to believe that high-intensity exercise was essential to gaining size and strength, and his upper body and overall physique were proof that high-intensity exercise could work wonders. if done correctly and consistently.
So for anyone who wants to get a muscular upper body like Mike Mentzer, these high intensity workouts are a must.
High-intensity workouts to get an upper body like Mike Mentzer
1) Bench press
The bench press helps develop several muscles in your upper body, including the pectoralis major in your chest, the anterior deltoids in your shoulders, and the triceps in your arms.
- Lie down on a flat bench.
- Hold a barbell with your hands using an overhand grip slightly wider than shoulder width.
- Engage your abdominal muscles and press your feet to the floor.
- Slowly lower the bar towards your chest, then back to the start.
2) Overhead press with dumbbells
An overhead dumbbell or dumbbell shoulder press is a weightlifting exercise that not only targets your upper body muscles, but also your traps, lower back muscles, glutes, and triceps.
- Stand or sit and keep your back straight.
- Hold a dumbbell in each hand with a firm grip at shoulder level. Keep your knuckles up and your thumbs in.
- Slowly begin to lift the dumbbell overhead at a controlled pace.
- Pause at the top of the movement, then return the weights to your shoulders.
Burpees are a highly effective, high-intensity upper body exercise that helps build full-body strength and endurance and delivers a results-worthy cardio workout.
- Get into a squatting position. Keep your back straight, knees bent, and feet shoulder-width apart.
- Lower your hands to the floor in front of you, and with all your weight on your hands, push your feet back so that you’re on your toes and hands in a push-up position.
- Do a push-up, but don’t let your back sag. Once done, relax by jumping your feet back to the starting position.
- Stand tall and bring your arms above your head. Quickly jump in the air and slowly land in the same spot where you started.
- When you land with your knees bent, simultaneously take a squat position and perform another repetition.
4) Lateral Raise
A lateral raise is a shoulder workout that targets the upper back traps and shoulder deltoids.
- Stand upright with a dumbbell in each hand.
- Engage your core, keep your spine straight, and slowly raise the dumbbells to your sides until your arms are parallel to the floor.
- Lower the dumbbells to the starting point.
- Make sure not to lift your shoulder blades during the exercise; engage your deltoid muscles instead.
5) Leaning over the row
The bent row is one of the best upper body exercises for building back muscles. This exercise can be done with either a dumbbell or a barbell.
- Hold a barbell with an overhand grip shoulder-width apart on the outside of your legs.
- Bend your knees slightly, hinge them out from your hips, and keep your shoulders back and relaxed.
- Pull the bar up to your sternum level, then slowly lower it back to the starting position.
- Perform the movement at a controlled pace.
6) inclined flight
The incline flye is an isolation workout that works the upper chest muscles and activates the upper pecs, providing a muscular look.
- Lie straight on an incline bench.
- Hold the dumbbells above your chest with your elbows slightly bent and your palms facing each other.
- As you inhale, lower the dumbbells until you feel a stretch in your shoulders or chest muscles.
- Exhale and bring the dumbbells back to the starting point.
- Return the weights to the center once you have completed the desired reps.
7) Sled Push Slam
The sled push slam improves upper body fitness and increases your muscular endurance. This exercise requires you to sprint, which should be very intense as you are pushing a sled.
- Start by loading weights onto the sled. Load at least 70% of your maximum thrust capacity.
- Once loaded, explosively push the sled with all your might as fast as you can until you can’t move it anymore.
Being a famous bodybuilder like Mike Mentzer isn’t easy. It takes years of hard work and consistency to be successful. But, it’s never too late to start – so if your ultimate goal is to get a muscular upper body like the legendary bodybuilder, start training today. Stay consistent, lift regularly, and eat right — all of these are key to building incredible upper body muscles.