Gyms stock many different free weights, machines, and accessories so that you can get a good workout. Anyone new to this scene may feel daunted by the overwhelming number of options. Have no fear. There are some exercises that even advanced lifters never steer away from. They’re called compound lifts or compound movements, and few machines can replicate their muscle- and strength-building properties. Here are some of the best compound strength training exercises to include in your routine.
Pull-Up
My absolute favorite because they effectively work out all your back muscles as well as the secondary upper body muscles like chest, biceps, and triceps. They provide a lot of variety to your pull-up workout depending on the angle and the grip you use. It's a great exercise to include in a strength training workout because it gives you that amazing v-shaped back tapered look and pull-ups are also especially ideal when you are short on work out time.
Pull-ups are one of the best compound movements for overall back development. They engage every muscle in your back, primarily your lats, traps, rhomboids, and rear delts. With a slow contraction, you’ll feel your body focus on squeezing these muscle groups to support your natural body weight. You can also add more weight with a dumbbell or weighted belt for a deeper stretch and contraction. Pair pull-ups exercises with deadlifts for even more muscle development and strength.
Deadlift
Another one of the best compound strength training exercises is deadlifts. Similar to squat and bench presses, these are an extremely popular exercise because they hit almost every main muscle group you can think of. Deadlifts target all back muscles while engaging the abs, legs, and upper body. If there’s any exercise that beginners will benefit from, it’s deadlifts. There are many variations of deadlifts, too, depending on what muscles you want to target.
Squat
Many people consider the squat to be the king of all exercises. It requires patience, dedication, and strict form to avoid injury. Squatting engages many parts of the lower body, including your quads, hamstrings, glutes, abs, and back. It also engages parts of the upper body to maintain a strong position on the bar, such as your rear deltoids and upper lats. Many lifters find their squats may vary in form slightly depending on if they prefer high-bar or low-bar positioning and a narrow or wide stance, as well as how much depth they reach when they lower to the ground. Whoever does these is bound to hobble out of the gym.
Bench Press
The bench press is a popular exercise for building muscle and strength. After all, it engages many parts of the upper body in one fluid motion. When you bench-press, you engage your abs, chest, deltoids, and triceps. That’s four body parts in one movement. Since the bench press is in many beginner strength training routines, it’s a fan favorite. Some more advanced lifters will add incline or decline bench press exercises to their flat bench press for variation.
Conclusion
Ultimately, no matter your goals, these exercises will help you build muscle and strength in no time.
