More Compound Exercises Press-up The press-up is primarily a chest-builder, but it also recruits your triceps, shoulders and – as long as you keep your body ramrod-straight – core. Perhaps the best compound biceps exercise is the chinup (underhand pullup). Alternate sides each set. Because all the common calf exercises isolate the lower legs, you need something unique to hit your lower legs with your thighs. This is the starting position. The higher the surface, the more difficult the exercise becomes. For example, an overhead press works the deltoids and triceps. The overhead press, by contrast, works not only all three heads of the deltoid, but also the triceps, and (to a lesser extent) the upper pectorals as well. 3. Andrew Heffernan, CSCS, GCFP is a fitness coach, Feldenkrais practitioner, and an award-winning health and fitness writer. For example, adding leg and back motion to barbell curls distributes much of the work to secondary muscles. Beginner compound exercises. Hold your legs in that position for the duration of the exercise. Grab a pair of dumbbells and hold them at arm’s length in front of your thighs, palms facing back. Pause, and then lower yourself slowly to a dead hang (try to take five seconds to do so). This is the starting position. Barbell bench press: Swapping dumbbells for a barbell increases stability, allowing you to press more weight, but slightly reduces overall muscle recruitment. Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. Here are 10 that can help you maximize muscle growth from head-to-toe. Because compound movements engage more muscle (a.k.a. The Best Full Body Workout Exercise 1: Barbell Bench Press Keeping your back straight and core engaged, press the dumbbells directly over your shoulders until your arms are straight and your biceps are by your ears. Stand holding two heavy dumbbells by your sides with your palms facing in. All those curls you do are isolators. Lie on a flat bench holding a pair of dumbbells directly above your chest with your palms facing forward. An exercise we recommend is the walking calf raise. If you’re short on time, you can get a lot more work in by using compound movements. Secondary body parts assist and are worked less, sometimes only during part of the movement. Your information has been successfully processed! Due to the complex landscape of your back, with multiple muscles working together and the fact that most lat lifts involve two pairs of joints (elbow and shoulder), you have to work hard to come up with upper-back exercises, like pullovers and stiff-arm pulldowns, that aren’t compound. Here, we offer you a guide to making every body-part routine a team effort. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. Grab a dumbbell in your right hand (palm facing back) and place your left hand on a bench in front of you for support, pushing your hips back and bending your knees slightly (the dumbbell should hang at arm’s length toward the floor). Hold that position as you walk. The same is true of dips, though you should lean into them to hit the pecs more and triceps less. But they also make it more difficult to hit those targets. Exercise experts don’t agree on much, but nearly all of them agree that compound exercises are a strength-and-fitness seeker’s best friend. On the other hand, simpler body parts, like calves and biceps, are stressed best with isolation exercises. Wide-grip rows hit rear delts along with the upper back and biceps. A science type might tell you that other joints move too — the whole “foot bone’s connected to the ankle bone” concept — but, primarily, the movement occurs at your shoulder joints. “Compound exercises are moves that involve multiple joints and work multiple muscles or muscle groups simultaneously,” says Thieme. Step back on the chair, box, or step, and repeat. Compounds performed with even just a barbell and body weight, in a high-rep routine, can provide a total-body, muscle-building workout that puts single arm exercises to shame. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Repeat, this time stepping forward with the left foot. You can also do strict pulldowns with an underhand grip, focusing on the top half of the movement (when the elbows are coming down and not back). Compound exercises allow you to utilize the heaviest weights, better overloading the targeted muscles. Pause, and then return to the starting position. 1. Romanian deadlift: Perform the same movement keeping your legs mostly straight with just a slight bend in your knees. This workout also uses compound movements, which are some of the best for building muscle while simultaneously burning fat. While holding dumbbells, rise on the balls of your feet as high as possible on each stride. Overhead carry: Press two dumbbells directly above your shoulders so that your arms are straight and your biceps are by your ears (be sure to keep your back flat and core engaged). This workout combines cardio and weight-lifting drills for serious body-sculpting results. A compound exercise engages more than one body part. For an extra stretch (without dumbbells), try doing these on stairs, maximizing ranges of motion by landing the balls of your feet on the edges of risers as you climb. You can also focus deadlifts on your traps by doing only the top of the movement with the bar in a power rack and the supports set just above your knees. Reverse curls and hammer curls work the lower arms with the brachialis and biceps. Squeeze your glutes and brace your core to lock your body into position. It’s easy to do all-compound quad workouts. Do them rigidly to target the biceps more and back less. Planks stress the abs along with much of the body. Since compound exercises engage more muscle than isolation exercises, they can be used to move heavier loads. Try these seven exercises for ... You don't need an Olympic barbell set at home to start getting in shape! Secondary body parts assist and are worked less, sometimes only during part of the movement. Isolation moves, after all, are more targeted, demand less coordination, and can generally entail lifting less weight. So the bench press, push-up, squat, row, and lunge are all compound movements, whereas the biceps curl, dumbbell fly, and triceps extension are all isolation exercises. Compound the Burn With Compound Exercises. The 30-Minute Total-Body Strength Workout. Pause, and then slowly lower the dumbbell to the starting position. Some days you just don't have enough time for an hour-long workout. That's why we've created this 30-minute... Ready to get in your best lower body workout ever? “Muscles rarely work in isolation in the real world,” says Thieme. Keeping your chest up, gaze forward, back flat, and core engaged, take a large step forward with your right foot and lower your body until your right thigh is parallel to the floor and your left knee is bent 90 degrees. This is the starting position. Grab the handles of a dip station and jump or step up to the starting position: arms straight, chest up, back flat, feet off the floor, and ankles crossed behind you. Suitcase carry: Perform the exercise carrying a single dumbbell in one hand. The sooner you get to know these classic gym moves, the faster you’ll start making serious strides towards your goals. So with that being said, let’s take a look at what the optimal full body workout might look like. “metabolically active tissue”) than isolation exercises, they also increase calorie burn to a greater extent. Stand holding a pair of dumbbells at your sides, palms in, with your feet hip-width apart. Keeping your feet flat on the floor, your core engaged, and your lower back pressed into the bench, slowly lower the weights to the sides of your chest, keeping your elbows at a 45 degree angle to your body (not flared). Decline push-up: Instead of placing your feet on the floor, place them on a stable, elevated surface. Cheating can turn some isolation lifts into compounds. Reverse lunge: Instead of stepping forward, step backward into a lunge position, alternating sides each rep. Side Lunge: Instead of stepping forward or backward, step sideways with your right foot, keeping your left leg straight and lowering your body until your right thigh is parallel to the floor. Pause, and then push yourself back up to the starting position. “The bulk of the exercises in most people’s workouts should be compound,” says Openfit Senior Manager of Fitness and Nutrition Content Trevor Thieme, C.S.C.S. Keeping your back straight and core engaged, pull your elbows to your sides and squeeze your shoulder blades together to bring your chin above the bar. Because the many types of pullups, pulldowns, and rows are all compound, it’s likely you’re already doing an all-compound back routine. “So training them to work together is a more effective way to build functional strength.”. Incline dip: Instead of crossing your ankles behind you, raise your thighs in front of you, so that both your knees and hips form 90-degree angles. Here are some of the best hamstring exercises for building strength, muscle mass, and more balanced legs. If you’re just starting out on your strength-building journey, you’ve probably happened across the term compound exercises, usually in the context of something you should be doing, like eating broccoli or watching PBS documentaries. Keeping your head neutral and arms close to your sides, bend your elbows until your upper arms are parallel to the floor. Compound exercises work more muscles in less time, and we could all use a little more of that. The lower back and calves may also chip in. Grab a chin-up bar with an underhand grip that’s slightly wider than shoulder-width, and hang at arm’s length (a position known as a dead hang). A compound exercise engages more than one body part. Back to our lateral raise–overhead press comparison: The focus of the lateral raise is a single muscle, specifically the medial (middle) head of your deltoid, or shoulder muscle. “Compound exercises are moves that involve multiple joints and work multiple muscles or muscle groups simultaneously,” says Thieme. Pause, and then slowly lower yourself back to a dead hang. A primary body part is engaged. To focus on the triceps, use a narrow grip on presses. In contrast, any flying motion (whether with dumbbells, cables, or machines) is an isolator. With the right plan and the right discipline, you can get seriously shredded in just 28 days. Stand holding a pair of dumbbells at your sides with your palms facing in, your feet shoulder-width apart, and toes pointed forward. Thank you for signing up. Usually not recommended, this can be effective if done sparingly. 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