Compound Exercises for weight loss or muscle building

We all need to indulge in exercises in a regular manner as they are the key for keeping good health and to being fit. Weight lifting types of exercises are usually classified under two categories namely the compound exercises and the isolation movements. While isolation exercises are different in the sense that they concentrate only on a single joint at a time, compound exercises achieve the exact opposite result.

What are compound exercises?

Compound exercises is that set of exercises that create multi-joint movements and the entire exercise depends on the coordinated actions of various muscle groups so that the end-result is that two or more joints move with the help of a range of motion. You will be surprised to note that with the help of just a half-dozen exercises, you can in turn carry out a full-body workout and you can not only achieve overall fitness of your body in this manner but can also develop muscle mass and the entire exercise regimen will lead to strengthening of your body.

Most of us have often heard about the squat and this is a compound exercise which allows movements in the ankles, hips and knees and also puts the right pressure on the quads, hamstrings, gluteus, back and core and a separate group of small yet stabilizing muscles.

The best part about compound exercises is that they not only focus on the muscles but they also offer equal concentration on the joints, ligaments and tendons. The main purpose of performing compound exercises is that they help in developing the body as a whole and do not consider the body as a collection of unrelated parts. Body cannot be referred to as a collection of unrelated parts and if you train it in such a direction, you are sure to hurt yourself.

List of Compound Exercises


Shoulders

  • Military press: To perform this exercise, you will need a barbell. Raise the barbell to chest-length and lift the weight overhead.
  • Hang clean and press: Instead of a barbell, perform the military press with dumbbells but throw the dumbbells up toward your shoulders in a sudden motion. Squat to increase the effectiveness.
  • Arnold press: Hold a dumbbell in each hand toward your chest, palms facing you. Raise the dumbbell as you adjust your wrists so your palms face the opposite direction when your arms are fully extended.

Arms

  • Close-grip chin-up: This exercise is your standard chin-up but requires your hands to be close to each other, preferably within six inches of each other.
  • Dips: Place a chair behind you, as if you are going to sit in it. Place your palms at the base of a chair as you raise and lower your body in a dip.
  • Close-grip pushup: This exercise is your standard pushup but requires your hands to be close to each other.

Legs

  • Barbell or dumbbell squat: Place dumbbells in your hands at your side. Descend in a squat until your thighs are at a 90 degree angle to the floor.
  • Deadlift: Lift a barbell with weights from the ground, using your leg muscles to lift it off the ground. Avoid using your back to lift.
  • Lunges: Take a large step and kneel on the ground while your other leg is at a 90 degree angle. Repeat with the other leg.

Back

  • Chin-up: Lift your body from the ground using a chin-up machine or bar. Hands can be facing toward or away from you.
  • Pull-down: Use a pull-down machine to pull down weights, ending at your chest. Slowly let the pull-down bar go back up. Have tall posture.
  • Deadlift: Lift a barbell with weights from the ground, using your leg muscles to lift it off the ground. Avoid using your back to lift.
  • Bent over row: Similar to the deadlift, place a barbell with weights on the ground. In a squatting position, lift the weight and end at your waist. Slowly lower the weight.

Chest

  • Bench press: One of the most popular exercises, also one of the most effective for your chest. While lying on a bench, press a barbell away from your chest and lower it back down slowly. Consider having someone spot you.
  • Push up: Considered the standard chest exercise, it is still considered a great exercise. Begin in a plank position and lower and raise your body with your arms.
  • Dips: Place a chair behind you, as if you are going to sit in it. Place your palms at the base of a chair as you raise and lower your body in a dip.

They can be used in an aerobic manner if your goal is weight loss - use light weight and high reps. If you are trying to build muscle than perform 3-4 sets of 8-12 reps with a weight that is heavy enough for you.



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