List of Compound Exercises
Compound exercises are multi-joint movements that work multiple muscle groups at once, making them very efficient for building strength and muscle mass. Here are some of the best compound exercises that you can incorporate into your workouts:
Squats: Squats work the lower body, including the quads, glutes, hamstrings, and calves. They can be performed with a barbell, dumbbells, or just bodyweight.
Deadlifts: Deadlifts primarily work the posterior chain, including the glutes, hamstrings, lower back, and traps. They can be performed with a barbell or dumbbells.
Bench press: The bench press targets the chest, shoulders, and triceps. It can be performed with a barbell or dumbbells.
Overhead press: The overhead press targets the shoulders, triceps, and upper back. It can be performed with a barbell or dumbbells.
Pull-ups and pull-downs: Pull-ups and pull-downs target the back, biceps, and shoulders. Pull-ups can be performed with a pull-up bar or assisted machine, while pull-downs can be done with a cable machine. Incorporating both exercises into your routine can help improve upper body strength and muscle mass. If you are new to these exercises, start with assisted variations and gradually work your way up to unassisted versions.
Rows: Rows work the back, biceps, and shoulders. They can be performed with a barbell, dumbbells, or a cable machine.
Incorporating these compound exercises into your workouts can help you build strength, increase muscle mass, and improve overall fitness.