If you are looking for the best, most efficient way to transform your body, you should prioritize compound exercises. While isolation exercises typically work one muscle group at a time, these exercises activate multiple muscle groups and multiple joints (which is why they’re sometimes called multi-joint exercises). This gives you the ability to lift heavier weights and improve your functional strength (the strength needed to succeed in day-to-day activities). Additionally, because you lift more weight, you’ll burn more calories.
Regardless of your specific fitness goals (bulk, weight loss, or improving athletically), compound exercises should be the base of your training program.
Compound Exercise List
A well-balanced body can only be achieved through training all major muscle groups in all 6 fundamental movement patterns. Below is a compound exercise list for each of the major muscle groups.
Lower Body: Squats, Deadlifts, and Lunges. These hit your quads, hamstrings, and glutes.
Upper Body Push: Bench Press, Overhead Press, and Dips. These build your chest, shoulders, and triceps.
Upper Body Pull: Pull-ups, Lat Pulldowns, and Barbell Rows. These focus on your back and biceps.
Total Body: Power Cleans and Kettlebell Swings. These require explosive power from head to toe.
Working Out Compound Exercises at Home
You can have wonderful compound exercises at home without squat racks.
Goblet Squats: With a weight or heavy household item in your hand, squat down with your chest down. This works your legs and your core.
Push-ups: This works the chest, shoulders, and triceps, and also uses core stability.
Renegade Rows: From a plank, pull dumbbells to your hip. This works your back and abs.
Walking Lunges: These improve balance and also the lower body.
Frequently Asked Questions (FAQs)
What are the top 5 compound exercises?
The top 5 are Squats, Deadlifts, Bench Press, Overhead Press, and Pull-ups.
What is a compound exercise?
An exercise that uses one or more joints and several muscles.
What is the 3-3-3 rule for working out?
It suggests working out 3 days per week for 30 minutes and doing 3 main compound exercises.
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