In the world of fitness and strength training, compound exercises are an essential part of any effective workout routine. These exercises, which engage multiple muscle groups and joints, offer numerous benefits, including building muscle mass, strengthening the core, and improving functional strength.
In this blog post we will discuss the 5 best compound exercises that you should include in your training program.
Train multiple muscle groups at the same time
First of all, you train multiple muscle groups during one exercise. You probably know the saying two birds with one stone. In the case of compound exercises, it is sometimes three or four birds with one stone. Now that is efficiency. For people who want more muscle mass It is therefore certainly recommended, as you stimulate the body more than during an isolation exercise.
Become stronger as a whole
Compound exercises make you stronger. We do not specifically mean getting stronger for the specific exercise, but getting stronger in general. You will notice that by doing compound exercises you will also get stronger with dumbbells or on machines. The other way around is not always the case. So improve your overall strength by doing compounds.
Gain more control over your body
With almost every compound exercise it is important to maintain good balance and control over the movement. You will notice that you gain more control over your body and even your mobility increases.
You will learn to contract your muscles better and separately and your overall stability and core stiffness will increase. This can be useful not only in other exercises, but also in all kinds of scenarios in everyday life.
1. Squats
Squats are often considered the king of all exercises because they engage virtually every muscle in your lower body, including your quadriceps, hamstrings, glutes, and calves. Additionally, your back and core must be actively engaged to keep your body balanced throughout the movement.
Squats are great for developing strength and muscle mass in your legs and glutes, but they also contribute to a strong back and core.
Execution tip: Make sure to use good technique to avoid injury. Keep your back straight, push your hips back and slowly lower down until your thighs are parallel to the floor.
2. Deadlifts
Deadlifts target the muscles in your lower back, glutes, hamstrings, quadriceps, and even your upper back and shoulders. They are a great exercise to strengthen your entire body and improve your grip strength. Deadlifts also help develop a strong core and good posture.
Execution tip: Start with light weights to perfect your technique and avoid straining your back. Lift the weight with a straight back, keep your shoulders back and pull your hips forward.
3. Bench Press
Bench press is an excellent exercise for developing chest muscles, triceps and shoulders. It is one of the most popular exercises for building upper body strength and muscle mass. This exercise contributes to a symmetrical and strong chest.
Execution tip: Make sure you have a good grip width and use a barbell or dumbbells. Keep your elbows close to your body as you push the barbell or dumbbells up.
4. Pull-Ups/Chin-Ups
Pull-ups and chin-ups are excellent exercises for training your back muscles, biceps and shoulders. They require no additional weight and can be performed anywhere with a pull-up bar. These exercises are crucial for developing a strong back and improving your posture.
Execution tip: Start with assistance if you are not yet able to pull yourself up. Keep your body straight as you pull up, and then lower yourself slowly.
5. Overhead Press
The overhead press targets the shoulders, triceps, and upper back muscles. It strengthens your shoulder girdle and contributes to a balanced upper body. This exercise can be performed with a barbell or dumbbells.
Execution tip: Stand tall with a neutral spine and push the weight straight up above your head. Keep a controlled movement and avoid excessive leaning.
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