Big Compound Exercises Everyone Should Do!

Compound exercises are movements that use more than one joint. Examples are bench press, squat, deadlift etc. Isolation exercises only use one joint in the movement. Examples are bicep curl, leg extension and dumbbell lateral raise. Compound exercises are responsible for the majority of any muscle growth and strength increases when training with weights. These [...]

benchpress.jpgCompound exercises are movements that use more than one joint. Examples are bench press, squat, deadlift etc. Isolation exercises only use one joint in the movement. Examples are bicep curl, leg extension and dumbbell lateral raise.

Compound exercises are responsible for the majority of any muscle growth and strength increases when training with weights. These movements allow you to move the most weight, stress the body more, and recruit the most muscle fibers to do the work. In short, if you’re not doing enough compounds you’re limiting your potential.

I’ve made a list below of the compound exercises that make up the bread n’ butter or muscle growth, exercises everyone should be doing for muscle growth and increasing strength.

Essential compound exercises:

  1. Squat
    The squat is by far the king of all exercises. It uses almost every muscle and joint in the body. The stress created by doing squats forces the body to release testosterone and growth hormone for growth. This is how doing heavy squats can help put inches on your biceps! Squats are a absolute must, I can’t stress that enough. If you get a sore back, keep practicing your technique with just the bar until you get it right…it’s worth it. Pack massive pounds on your legs, and assist your whole body in growth.
  2. Pull up
    No exercise is more demanding and effective for growth of the back than pull ups. Not everyone can do them, so you should be working up to them with assisted pull ups and lat pull downs. Pull ups are huge back builders, they help build that V shaped back that you should be striving for.
  3. Bench press
    Nothing beats flat bench press (or dumbbell bench press) for chest growth. You can move a lot of weight with the bench which is essential for stressing the chest, shoulder and tricep muscles. Get a spotter in to help you really move some weight on your bench for solid growth.
  4. Deadlift
    Want a strong back, quads and hams? You must deadlift. The deadlift is one of the foundation lifts for the back and legs. Good technique is a must, nice straight back and eyes up. Deadlifts, like squats, allow you to move real heavy weights with a lot of stress on multiple joints and muscles. The result, increase GH release and elevated testosterone levels.
  5. Military press
    One of the most demanding shoulder exercises, the military press is a true test of shoulder strength. This exercises hits the front deltoids hard, while using the middle deltoids, rear deltoids and triceps as secondary mover. The military press is a big mass builder for the shoulders.

If you’re not doing these exercises in your workouts you should be! Remember, for every 2 isolation exercises you do you should be doing 1 compound. Keep a good balance and you’ll be on your way to increased strength and size.