The benefit of 5 Main compound exercises workout
The most effective and time saving exercises to do at the gym are compound exercises. These exercises incorporate multiple muscles and joints and can be done with heavy weights to maximize strength gains in a short period of time.
Some examples of compound exercises are: Squats, lunges, pull-ups, deadlifts, bench press, overhead press, bicep curls. These exercises have many benefits including increasing bone density because they require so much work from so many different muscles.
Below is the 5 main compound workout exercises
1) Chest press workout :
Chest press can be a good exercise to build the chest muscles. The chest press workout combined with bench press, also known as the chest press workout, can offer plenty of benefits for a variety of chest development.
The first exercise is the chest press. It is a push up with your back on the ground. Place your hands just outside shoulder width apart, palms flat on the ground, feet hip-width apart. Push your body off the ground into a plank position then lower yourself back down to start position.
The second exercise is the bench press. Place your hands about shoulder width apart, palms flat on the ground, with your feet on a bench. Sit back into the bench and push your body away from the bench. Your back should be completely straight and parallel to the ground.
Please note: This is a basic guide to the chest press workout. If you are a novice, you must consult a professional coach or trainer.
2) Deadlift workout:
Deadlift exercises are the most popular compound exercises. The deadlifts workout the posterior chain muscles like back, hamstrings, quads, glutes, and shoulders.
Deadlifts are the most functional lift for athletes and bodybuilders. Athletes who deadlift focus on maximizing the force of their deadlift lifts.
Bodybuilders focus on developing a strong and broad back, hamstrings, glutes, and arms. Deadlift is a compound exercise that trains all the body parts together, even when doing it in isolation. You are using your back, hips, knees, and legs to support your entire body weight.
How to Deadlift Workouts:
1. Stand with a broomstick or a barbell
2. Grab the barbell with an overhand grip
3. Lift the barbell with your back to the floor
4. Bend your knees and stand back up
5. Repeat the process several times
Please note: This is a basic guide to the deadlifts workout. If you are a novice, you must consult a professional coach or trainer.
3) Lat pulldown workout:
The Lat Pulldown, is one of the best compound exercises to target your entire back and shoulders. In addition, this exercise is the best exercise to hit your entire back and also offers the best shoulder workout. that also build up your shoulders, deltoids, rotator cuff, and trapezius muscles.
It does also strengthens your entire back and shoulders which will help on improves your posture and your balance of your upper body stregth as well. It is used to work the latissimus dorsi and upper traps. It is a great exercise to build up the upper back. However, it does not work the pectorals and lats. It is a stabilizing exercise and helps to prevent injury.
How to do Lat Pull down:
Start with an overhand grip with your hands behind your head. Assume a seated position on the lat pulldown machine. Pull down your body to a point where your chin can touch the top of your chest. Raise your body back to the starting position. Repeat this for the desired number of repetitions and rest between sets.
Please note: This is a basic guide to the lat pull down. If you are a novice, you must consult a professional coach or trainer.
4) Leg press workout:
The compound exercises are also called compound movements. Compounds are exercises that target more than one muscle group and can be done at once. These exercises are compound because the muscle groups work together to produce the lift. When you do squats, for example, your quadriceps, hamstrings, glutes and calves all work together to produce a strong lift. The squat is a compound exercise because it works more than one muscle group at a time.
How to do leg press workout:
Start on the leg press machine with keeping your back straight and hold your upper arms close to your body.
Squeeze your glutes and bend your knees slightly and keep them close to your body.
Push with your legs and contract your glutes and hamstrings and push up to the maximum.
Hold the position for 20 to 30 seconds and slowly lower down while doing 10 to 12 repetitions.
Please note: This is a basic guide to the leg press. If you are a novice, you must consult a professional coach or trainer.
5) Overhead press workout:
The dumbbell press is one of the most popular compound exercise. It targets your chest and shoulders. The dumbbell press is a good workout for your upper body.
The dumbbell press is a complete exercise that works all your major muscle groups. The dumbbell press is used for building strength, improving muscular endurance, and toning your chest and shoulders. The dumbbell shoulder press is a great exercise for those who want to tighten their core and improve shoulder mobility.
How to do Dumbbell Press workout:
Begin by standing in a staggered stance, with your feet shoulder width apart and toes turned slightly outwards. Hold a dumbbell across your upper chest. Slowly lift the dumbbell up and over your head until you feel resistance. Hold this position for about a second, and then slowly lower the dumbbell back down doing 10 to 12 repetitions.
Please note: This is a basic guide to the dumbbell press. If you are a novice, you must consult a professional coach or trainer.
In conclusion, compound exercises help to bulk up muscle more quickly by working multiple muscle groups at one time. With this being said, it is recommended that compound exercises are done first in a workout routine.
Compound exercises are some of the most efficient ways to bulk up your muscles. By working multiple muscle groups at the same time, you are using more energy and building larger muscles faster.
