Compound Exercises

Compound exercises increase your anabolic response to training which helps you to increase the lean muscle mass. Compound exercises involve multiple joint movements and stimulate a large amount of muscle mass. Primarily these movements are performed from a standing position so you will have control on your body while performing them. 

Compound exercises perform many actions at once making them very efficient and effective. Here are some compound movements to add in your workout.

1. Hip Hinge or Deadlift

Its an amazing exercise for your lower back. This compound movement target your traps, core, lower back, mid-back, forearms, lats, glutes, and hamstring.

How to Perform -

Stand with feet about shoulder-width apart. Come close to the bar and place your hips back. Keep your arms straight, stabilize the core while keeping tension on the lats and knees soft as you push your heels to the floor. As you lift the bar up, push your glutes towards it and try to maximize the tension. Finish it by dropping the bar back to the ground.

2. Squat

 

You want to work toward achieving a full, deep squat. A squat is a compound exercise and in this exercise the use of core is highest. The most striking feature of full squat is that it works on your hamstring, core, thigh, glutes. So whenever you do a full squat, keep in mind that all your muscles are being used properly. 

How to Perform -

First, lift your bar on to your traps and make sure legs should be parallel. Then go comfortably down, be careful not to go ahead with your knees and your back should not bend. Push the floor away and rise to stand, fully extending then go to the starting position. During this, you will feel the pressure on your core and leg muscles. All parts of the leg are worked due to full squat.i

3. Loaded Carries

This exercise focuses on your traps, shoulders, grips, back, and legs. It increases your capacity.

How to perform -

Grab down and grab two heavy dumbbells and walk as far as you can while stabilizing your core.

4. Pull-ups

Pull-Up Exercise is one of the best Body Weight Exercises. It is a complete exercise in itself, which works effectively on many different parts of the body and makes them strong and shaped. But to get the best result of this exercise it is necessary to do it properly.

How to perform -

For better results, start pull-ups without any rest immediately after push-ups. Make a fair distance between hands and allow the elbows to turn completely when they go up. Push your body up and make sure you open your lats. After that come down to neutral position slowly while keeping tension on your lats. 

5. Push-ups

Push-up

This can be one of your favorite exercises because you can easily do it. You do not even need special preparation for this. One of the many benefits of push-ups is that it is a workout mainly for a wide chest that you can do anywhere.

How to perform -

During push-ups, the most important role in your hands and feet, because your whole body loads in on it. Before push-up, place your hands on the floor directly under the shoulders with fingers spread wide. Keep your head in line with your body and bend the elbows to lower the chest with control toward the floor then get back to the starting position.

6. Bench Press

If you want a bigger chest then you have to add this exercise in your workout. This exercise not only works only your chest but it also works your triceps, shoulders, and back.

How to perform -

Lie down on the bench so that your legs are folded with knees and feet remain on the ground. Make sure your back is arched arching your lower back will actually help you maintain a neutral spine and keep your back tight and protected as you press. After this, hold the rod above your head with both hands. Take this rod up to your chest and then move it up. It's like a warm-up set, you do not need to put the weight on the rod in the beginning. Take the breath while you go up and breathe in when you come down. It should take four seconds to come down once. It is a helpful exercise for the upper part of the body.