9 Compound Exercises For Full Body Strength

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 o you find yourself fatigued from prolonged physical exertion without seeing any real results? Are you seeking to enhance the efficiency of your workout sessions and witness genuine advancements in your fitness journey?

Envision participating in a form of physical activity that goes beyond mere weightlifting. Picture an exercise routine that resembles an artist’s brushstrokes, harmoniously engaging various muscle groups to promote both strength and functional fitness. How did you feel about this concept? Presumably, you were eager to incorporate such workouts into your routine. The solution is compound exercise.

Also Read: Fullbody Workout Vs Split Workout

COMPOUND EXERCISE

Compound exercises, which engage multiple muscle groups simultaneously, are known for their efficiency in maximizing workout effectiveness. By targeting various muscles at once, these exercises not only save time but also promote overall muscle growth, enhance coordination, and improve functional fitness.

Incorporating compound exercises into your routine can help you achieve a stronger, more resilient and fitter body.

Check out our blog for a detailed list of compound exercises, the muscle groups they target, and the benefits they offer…

DEADLIFT

Muscle groups worked: Primarily targets back muscles, glutes, hamstrings, and core

Benefits: Enhances overall strength, and stability, improves posture, boosts muscle growth, and increases functional fitness.

1. Stand with your feet hip-width apart, and grip the barbell with hands shoulder-width apart.

2. Keep back straight, arms extended, chest up and engage the core.

3. Push through heels, and lift the barbell by extending hips, knees and shoulders.

4. Lower the barbell down by bending at the hips and keeping it close to the body.

Also Read: Complete Guide To Deadlifts

SQUATS

Muscle group worked: Engages the quadriceps, hamstrings, glutes, core, calves and lower back

Benefits: Builds lower body strength, enhances mobility, promotes better balance, and helps in calorie-burning

1. Place your toes slightly out from your sides and stand with your feet shoulder-width apart.

2. Place your weight on the hips, lower your hips back and down as if sitting in a chair, keeping your chest up. Lower till your thighs are in line with the floor.

3. Push back through your heels to return to the starting position.

Also Read: How To Do Burpees?

BENCH PRESS

Muscle group worked: Focuses on chest, shoulders, and triceps

Benefits: Builds upper body strength, enhances mobility, promotes better endurance, and helps in calorie-burning

1. Lie on the flat bench, and grip the barbell with an underhand grip slightly wider than shoulder-width apart.

2. Lower the barbell to the chest while keeping elbows at a 45-degree.

3. Push the barbell back up to the starting position, fully extending the arms.

Also Read: How To Get V-cut Abs?

LEG PRESS

Muscle groups worked: Primarily targets quadriceps, hamstrings, glutes, core, calves

Benefits: Strengthens lower body muscles, improves leg strength, enhances muscle endurance, and aids in lower body development.

1. Sit on the leg press machine with your back against the pad.

2. Place your feet on a platform with feet shoulder-width apart on the platform.

3. Push the platform away by extending legs, then slowly lowering it back down.

Also Read: Shoulder Strengthening Exercises

DIPS

Muscle groups worked: Engages the chest, triceps, shoulders and deltoids, upper back

Benefits: Builds upper body strength, improves pushing power, enhances tricep development, and aids in shoulder stability

1. Grab bars (with overhand grip) with arms straight and shoulders down.

2. Allow your body weight to hang so that it is supported by your arms and shoulders.

3. Lower body by bending elbows until upper arms are parallel to the floor.

4. Push back up to the starting position by extending your arms.

Also Read: Plank Vs Crunches

PULL-UPS

Muscle groups worked: Targets the back, biceps and shoulders

Benefits: Strengthens back muscles, enhances grip strength, improves bicep development, and aids in achieving a well-defined upper body.

1. Grab a pullup bar with your palms pointing away and your hands slightly wider than shoulder width.

2. Keep your body straight, and let your arms be taking all of your weight.

3. Pull the body up until the chin is over the bar, then lower back down with control.

Also Read: 7 Best Variations of Pull-ups 

OVERHEAD PRESS

Muscle groups worked: Works the shoulders, triceps, upper back, arms

Benefits: enhances shoulder strength, stability, improves posture, and core activation, aids in developing well-rounded upper body strength

1. Start with feet shoulder-width apart, and hold a barbell at shoulder height, just below your chin, at clavicle level. The bar should be gripped directly over the forearms.

2. Squeeze your glutes to avoid arching your back. Contract your upper back, glutes and abs tight.

3. Press the barbell straight up and above the head with full extension, keeping the chest close to the body.

Also Read: Aerobic Vs Anaerobic Workouts

UPRIGHT BARBELL ROWS

Muscle groups worked: Focuses on the back, biceps, and forearms

Benefits: Strengthens back muscles, improves grip strength, enhances bicep development, aids in achieving upper body strength

1. Stand with your feet hip-width apart, and bend at the hips while keeping your back straight. Hold the barbell with an overhand grip, and keep the bar at the level of the top of your thighs. Maintain an extended arm position with a small bend in your elbows.

2. Pull it towards your chin, keeping elbows close to the body. Return to the starting position in a single movement.

Also Read: 8 Killer Workouts With Dumbbells 

PUSH-UPS

Muscle groups worked: Engages the chest, shoulders, triceps, core and entire body

Benefits: Develops full body strength, enhances core stability, improves shoulder mobility, and promotes overall functional strength.

1. Start in a plank position with hands slightly wider than shoulder-width apart, your hands should be directly below your shoulders, and your fingers should be pointing forward.

2. Keep a straight line from head to toe.

3. Lower your body by bending your elbows until your chest nearly touches the floor.

4. Push back up to the starting position by extending your arms.

Compound exercises have the potential to transform your fitness journey by engaging multiple muscle groups simultaneously, allowing for a seamless and efficient movement pattern…

Compound exercises offer a multitude of advantages, including enhanced muscle development, increased efficiency, and improved functional strength...

Also Read: Worst Things To Do Before a Workout

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