An exercise that uses multiple joints and multiple muscles group simultaneously is known as a compound exercise.

For example, When you do a deadlift, you use your lats, glutes, hamstrings, and forearms simultaneously, those exercises that use your multiple muscles and build them simultaneously are compound exercises.


Compound exercises boost the heart rate, which results in burning more calories, enhancing muscle growth, and shaping our body to the next level.

Benefits of the compound exercises:-

  • Help in weight loss
  • Good for muscle growth
  • Enhance flexibility
  • It improves strength
  • Raise the heart rate

Here are basic but result-oriented compound exercises which help strengthen muscles, build size and improve strength.

Let’s get started,

7 super effective Compound Exercises

1. Dead Lift

The deadlift is known as a king of lifts, and this exercise is excellent for developing legs and back. With the help of a straight barbell and the weight of the plates, you can do the deadlift.

For increasing muscle, make sure to add this compound exercise to your training routine.

The deadlift is a prominent exercise for strengthening the back which can minimize the chances of back injury in the future.

Target area: Lats, lower back, quad, glutes, hamstrings (back of thigh area), forearms

The benefit of deadlift:-

How do to?

  1. Stand straight with hip-width apart. 
  2. Slightly bent on your knee towards the bar and push back your butt, your back aligned straight, not rounded.
  3. Hold the bar from the first marked line.
  4. Inhale and lift the bar.
  5. Pull the shoulder behind as much as you can.
  6. Hold for resistance.
  7. Exhale and slowly come to the starting position for another repetition.
  • Repetitions 12
  • Sets 4

3. Pull-ups

Pull-ups are also a compound exercise that works on multiple muscles group at the same time. Pull-ups strengthen the overall upper body.

Pull-ups are entirely different than chin-ups.

In chin-ups, you hold the bar from your palm facing toward you.

In pushups, you hold the bar from your palm away from you and in a wide range.

Target area:- Upper back, lower back, triceps, shoulder blade

Variations of pull-ups

  1. Clapping pull-ups
  2. Towel pull-ups
  3. One hand pull-up
  4. Weighted pull-ups
  5. Close-grip pull-ups 
  6. Wide pull-ups

The benefit of pull-ups:-

  • Improved strength of the back
  • Strengthen shoulder and arms
  • Better physical health
  • Enhanced body strength and fitness  
  • Improved grip

How to do it?

  1. Grip up the bar from shoulder-width apart, palm facing away from you.
  2. Hang on your hand and bend your knee if touching the floor.
  3. Pull yourself up until your chin makes contact with the bar.
  4. Slowly down your body to the starting position for another repetition. 
  • Repetitions 10
  • Sets 2-3
7 Compound Exercises

Also Read: The Beginner’s Guide to the Gym – Cardio, Stretching, Exercise, Nutrition

4. Pushups

No equipment is needed for this functional exercise that directly hits the upper body like the chest, triceps, abdominal, and other areas.  

Push-ups can be suitable for a beginner as well as an advanced-level gym-goer.

Every gym-goer often does push-ups before starting their workout.

Target muscles: Chest, triceps, abs, back, and shoulder

Variation of push-ups

  • Knee push-up
  • Standard push-ups
  • Diamond push-ups
  • Wide hand push-ups
  • Military push-ups
  • Pike push-ups

Benefits of push-ups:-

  • Easy to go exercise
  • Building upper body strength
  • Strengthens muscles
  • Improved posture
  • Improve cardiovascular ability
  • Prevent back pain

How to do it?

  1. Lie down on the chest side.
  2. Place your hands on the floor slightly wider than your shoulders.
  3. Kick your legs to the back; you balanced with your hand and toes.
  4. Inhale and do down until your elbow makes a 90-degree angle.
  5. Exhale when pushing yourself up to the starting position.
  • Repetitions 12
  • Sets 4
7 Compound Exercises

Also Read: A Complete Guide of Push & Pull Workout

5. Military press

A master for developing the deltoid muscles. Also known by many recognizations like overhead press, shoulder press, and strict press.

The military press is weightlifting strength training which is best for building muscle size and building strength.

Despite building deltoid muscles, it also encouraged muscles of the shoulder, triceps, and core area.

Target muscles: Deltoid muscles, triceps, core, upper chest

Variations of military press

  • Seated press
  • Dumbbell military press
  • Arnold press
  • Smith machine military press

Benefits of the military press:-

  • Increase and strengthen the shoulder muscle
  • Increase and strengthen triceps muscle
  • Strengthen upper chest
  • Build strong core

How to do it?

  1. Hold the barbell from the 1st bar.
  2. Make sure to grip tightly and wrap your thumb around the bar.
  3. Now press the barbell overhead.
  4. Do this 12 times.

Repetition 12
Sets 4

This exercise is super effective and must do with accuracy; else, you may harm yourself.

6. Dips

This exercise is one of the best exercises for developing the overall upper body.

Target area: Triceps, chest, deltoids

Variation of Dips

  1. Bench dips
  2. Parallel bar dips

Benefits of Dips:-

  • Grow muscles in upper-body
  • Enhanced triceps
  • Increase flexibility

How to do it?

  1. Hold the bar parallelly
  2. Slightly lean your body
  3. Now, slowly bend your elbows to lower the body
  4. Align your hand straight and push your body up to the starting position
  5. Do this 12 times

Learn Now: How to Do Dips with Proper Form: The Definitive Guide 

  • Repetition 12
  • Sets 4

7. Squats – Compound Exercise for legs

A squat is a popular exercise and the best compound exercise for strengthening the legs.

If done regularly, it burns body fat and builds lean muscles.

Although your goal is to look good, shredded, or want muscular leg muscles, squats got you covered.

Target area: Front and back thigh, calves, hip flexor

Variation of squats

  1. Barbell front squats
  2. Sumo squats
  3. Dumbbell squats
  4. Barbell back squats
  5. Single leg squats

Benefits of Squats:-

  • Burn calorie
  • Increase strength
  • Build leg muscles 
  • Toned legs
  • Reduce injury

How to do it?

  1. Stand straight and put your hand on your chest.
  2. Going down with your knee bend.
  3. Keep your spine straight.
  4. Push your buttock behind while sitting down.
  5. Straighten your legs to the starting position with your spine straight.
  6. Do this ten times.
  • Repetition 15
  • Sets 4

Advantages of compound exercises:-

  • Strengthen your overall body
  • Build lean muscle
  • Burn more calories
  • Increased heart rate
  • Improved posture
  • Improve HGH level
  • Encourage you to lift heavy

Also Read: The Ten Most Important Foods That Burn Fat Like Crazy

Disadvantages of compound exercises:-

  • You may be injured if not followed the proper form.

Summary – Best 7 Compound Exercises

There are a ton of compound exercises like:-

  • Lunges
  • Bench press
  • Lat pulldown
  • Jump rope

A compound exercise is more beneficial for shredding or lean building, but these exercises need more focus and accuracy.

Always go with lightweight until you correct your form.

Always seek trainer help while doing any compound exercise.

Don’t do ego lifting or rush, and you will not achieve fitness in one day. Great fitness takes time.

Focus on proper lifting with correct form and stick to your diet.

Those are two critical points for fitness

  • Lifting
  • Good diet

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