Compound Muscle Building Exercises

compound muscle building exercises

compound muscle building exercisesCompound muscle building exercises are exercises that work or involve more than one muscle group. Compound muscle building exercises can help you achieve much different results than those isolated muscle building exercises. Compound exercises help you achieve overall fitness and it also helps you burn more fat. Additionally, compound exercises burn more calories than isolate exercises. Not to say that doing isolated exercises is not important as well. However for someone who is trying to lose weight rather than bulk up compound exercises are the way to go.

Compound exercises for your arms many times involves your shoulders and back. Some common and very effective examples of these are pull-ups, chin-ups, and lat pull downs; Basically anything pushing or pulling is going to be a compound exercise similar to these. When doing compound exercises your blood begins flowing freely through your heart and arteries, making compound exercising a heart healthy routine. Additionally, you will look more portionate.

Some other compound muscle building exercises for the arms but also the abdomen include:

Overhead press: Sit or stand beginning with a bicep curl. Then, bringing the weights towards the shoulders, immediately turn the arms outward making goal posts with arms. Lift arms up overhead, but do not touch the weights together at the top.

Push-up/Tricep Push-up: Begin push up position, lower until elbows are at a 90 degree angle. Then push back up and reposition hands to sides of rib cage, lower back down, then come back up. The focus here should be on triceps and chest.

Some compound muscle building exercises for the legs include:

Front squat – with barbell at upper chest height, position bar on front of shoulders. Then cross arms and place hands on top of barbell with arms parallel to the floor. Bend knees forward allowing hips to bend behind, keep your back straight. Make sure your knees are pointing the same direction as your feet. Thighs should be parallel to the floor, then raise back up slowly, until you are standing straight up, then repeat.

Back squat – Similar to the front squat, you grab the barbell, this time holding it behind your head resting on top of back shoulders. Then squat, making sure feet, knees, and hips are all facing the same direction. Come down until thighs are parallel to the floor. Then come back up slowly until your entire body is straight again.

A couple other compound exercises that use equipment but can be done at home are kettlebell swings and barbell thrusters.

When exercising to tone the entire body and to lose weight it is best to incorporate these and other compound muscle building exercises into your routine. It will give you a more proportionate look in addition to a faster metabolism and more fat burning. You can really find compound exercise to target any areas that you feel might need more work than others. Then you will really be getting 2 or 3 times the workout, while targeting the areas that bother you the most.

Leave a Reply

Your email address will not be published. Required fields are marked *