Beyond the Bench Press: Underrated Exercises That Build Serious Muscle

When it comes to building muscle, exercises like the bench press, barbell squat, and standard deadlift often get all the attention—and for good reason. They’re time-tested, compound movements that deliver results. But if you’re looking to break through a plateau, correct muscular imbalances, or simply inject new life into your training routine, it’s time to look beyond the basics.

There’s a world of lesser-known or underutilized movements that can ignite serious hypertrophy, improve functional strength, and challenge your body in new ways. These exercises may not be as flashy or familiar as their barbell-based counterparts, but they often target muscles and movement patterns that standard lifts overlook.

Here are some of the most underrated muscle-building exercises that deserve a spot in your next workout.

1. Deficit Deadlifts

Why they work: The deficit deadlift involves standing on a platform (typically 1–3 inches high) to increase the range of motion of a conventional deadlift. This added depth forces your posterior chain—glutes, hamstrings, and lower back—to work even harder, especially off the floor.

Muscles targeted: Hamstrings, glutes, lower back, traps

How to do it right: Start light and ensure proper form. Stand on a small platform or weight plate, grip the bar as you would in a conventional deadlift, and engage your core throughout. The longer pull places greater demand on your lower body and reinforces a strong start to your lift.

Pro tip: Ideal for lifters with weaker deadlift starts or those looking to improve lockout strength.

2. Bulgarian Split Squats

Why they work: This single-leg squat variation torches the quads, glutes, and stabilizing muscles. The unilateral nature of the movement also helps identify and fix imbalances between your left and right sides—something bilateral squats may hide.

Muscles targeted: Quads, glutes, hamstrings, core

How to do it right: With one foot resting on a bench behind you and the other foot forward, lower yourself into a lunge until your front thigh is parallel to the floor. Keep your chest up and your core braced. Add dumbbells or a barbell for extra intensity.

Pro tip: If balance is an issue, start with bodyweight or use a Smith machine for support.

3. Farmer’s Carries (Weighted Carries)

Why they work: Simple yet brutally effective, weighted carries challenge your grip, traps, core, and stabilizers in a way few other exercises can. They build real-world strength and endurance, and they force your entire body to work in unison.

Muscles targeted: Forearms, traps, shoulders, core, glutes

How to do it right: Pick up a pair of heavy dumbbells or kettlebells, stand tall, and walk for distance or time. Keep your shoulders packed, abs tight, and posture upright.

Pro tip: Change up the variation—try suitcase carries (one side only), overhead carries, or front rack carries to keep things fresh and challenging.

4. Chest-Supported Rows

Why they work: This often-overlooked back movement eliminates momentum and forces strict form, leading to better engagement of the lats and rhomboids. It’s a great way to add back volume without stressing the lower back.

Muscles targeted: Lats, rhomboids, rear delts, biceps

How to do it right: Lie chest-down on an incline bench and row dumbbells or a barbell up toward your ribs. Focus on a controlled squeeze at the top.

Pro tip: Don’t go too heavy—quality contraction beats quantity of weight in this one.

5. Zercher Squats

Why they work: Held in the crook of your elbows rather than across your back or front delts, Zercher squats force your core to work overtime. They also demand serious upper back and arm strength while torching the quads and glutes.

Muscles targeted: Quads, glutes, core, upper back, biceps

How to do it right: Cradle the bar in your elbows, keep your chest tall, and squat deep. It’ll feel uncomfortable at first, but the rewards are worth it.

Pro tip: Use a towel or pad on the bar to reduce elbow discomfort, especially when starting out.

6. Nordic Hamstring Curls

Why they work: This eccentric-focused bodyweight movement is one of the best ways to build serious hamstring strength and bulletproof your knees. It’s notoriously difficult, but incredibly effective.

Muscles targeted: Hamstrings, glutes, calves

How to do it right: Kneel on a pad, anchor your feet, and slowly lower your torso toward the ground while keeping your hips extended. Use your hands to catch yourself and push back up if necessary.

Pro tip: Use resistance bands or a partner to assist until you develop enough strength to control the descent fully.

7. Landmine Presses

Why they work: This shoulder-friendly pressing variation is ideal for those with mobility issues or shoulder discomfort. It trains the pressing muscles while minimizing stress on the joints.

Muscles targeted: Shoulders, triceps, chest, core

How to do it right: Set a barbell into a landmine attachment or wedge it into a corner. Press the bar with one arm at a slight angle, keeping your core tight and shoulders stable.

Pro tip: Try half-kneeling landmine presses to further engage your core and eliminate momentum.

Final Thoughts

If your progress has stalled or your workouts have grown stale, it might be time to break out of the “big three” mentality. While bench presses, squats, and deadlifts are cornerstones of any solid program, incorporating lesser-known movements like Bulgarian split squats or weighted carries can activate neglected muscles, enhance balance and coordination, and help you pack on serious muscle.

In short: don’t just train hard—train smart. These underrated exercises might be exactly what your body needs to unlock new levels of strength and size.