what are compound exercise?

What are the compound exercises?

Resistance training mainly contains 2 types of exercises, compound exercise, and isolated exercise.

In this article I will tell you about ;
  • what are the 3 mean types of compound exercise?
  • benefits of a compound exercise.
  • examples of a compound exercise.

What are compound exercises?

Compound exercises are the exercises that work on multiple muscle groups and multiple joints at the same time in a single move.
In simple words, different types of muscles work together at the same time in a single move.

Example; Squats: Squats is a compound exercise that works on leg muscle like quadriceps, hamstring, glutes, and calves. 

What are the 3 mean compound exercises?

There are many types of compound exercises but the three mean compound exercise which you can do with gym weights or bodyweight are ;
  1. Squats
  2. the bench press or push-ups
  3. Deadlift and push-ups
3 mean compound exercise 

1 ) Squats


Squats are one exercise that should be part of every men workout routine. 
Because it maximized their testosterone as compared to other exercises. In results builds more muscle mass.

Squats are one of the best compound exercises to build our lower body faster.

This exercise targets quadriceps ( Front muscle of the thigh ), hamstrings ( back muscle of the thigh ), glutes, and calves at the same time in a single move.


Benefits of squats ;

  • It reduces the risk of injury.
  • Burn maximum calories in the lower body.
  • Builds maximum strength in the lower body.
  • Boosts your sports performance.
  • Maximized your testosterone.
  • It gives you the best shape in your lower body.
  • Increases muscle mass in both upper and lower body.
  • Maintain the mobility and balance of our body.

2 ) Bench press and push-ups

Bench press and push up are some of the best compound exercises for the upper front body.

difference between this two are :

Bench press: Bench press is done with the weights ( with dumbbell barbell rod ).

It is an upper bodyweight training exercise in which trainee should lay on a bench pressing machine and presses a weight ( dumbbell or barbell rod ) upwards. you even need someone to assist if you are lifting heavy.

Bench press also makes it easier to see faster-maximized strength gains as compared to push-ups.

Bench press targets all the parts of the chest, triceps, lats, and shoulder. 

Benefits of Bench press :

  • Focus on maximum pushing strength.
  • Faster strength progress simply by adding gym weights without changing the movement.
  • An easier way to make your fat burn and gain muscle mass with fewer reps.
  • Works on your shoulder stabilization.


push-ups: Push up is done with the bodyweight no gym weights are required.

It is an exercise which you can do anywhere at any time and still get results.

There are also different types of push-ups. 
Example: Spiderman push-ups, one arm push up and etc.


Benefits of push up :
  • You can do push-ups in any place anytime.
  • No accessibility equipment requirements and can still gain muscle with the only bodyweight.
  • Push-ups also work on abs/core activation and stabilization.
  • Improve your body posture.

3 ) Deadlifts and pull-ups

Deadlifts :

Deadlifts are one of the best and most effective exercises in our workout section.

Deadlifts are done with weight like a standard bar, trap bar, swiss bar and etc.

It is an exercise that targets not only the upper full back body but also the lower body.

Deadlift targets all the muscle on our backsides like ;

Example: Trapezius muscle, teres major muscle, latissimus muscle, Shoulder muscle deltoid 

And lower-body muscles are gluts and quadriceps.


Benefits of Deadlifts :
  • It improved our grip strength 
  • The increased fat burning process
  • Targets a bunch of muscle ( all the back muscle and thigh muscle )
  • We get better body posture 
  • Increase the balance of our body 
  • Great exercise for gluts 
  • Builds a huge size faster on back 
  • Increase your body strength faster

   Pull-ups : 

Pull-ups are also done with the full body weight no gym weights require.

It is an exercise which you can do anywhere anytime where you can find a hanging bar.

There are many types of pull-ups like 
Example: Chin-ups, wide grip, commando pull-ups, muscular pull-ups, and behind the neck pull-ups and etc.


Benefits of pull-ups :
  • Increase your grip strength
  • Increase intensity
  • Makes your back stronger
  • Pull-ups are like a cardio workout and help to lose upper body fats faster 
  • It's building our back in V-shape 
  • Improve explosiveness and balance our body 

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  1. what are the isolated exercise

    1. Do visit my other blog named as isolation exercises vs compound exercises to know your ans of isolated exercise


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