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The Best 10 Compound Exercises To Lose Weight & Build Strength

What It is | 10 Compound Exercises| Benefits | Takeaway

Compound Exercises workout multiple muscles at the same time. Therefore, one major benefit of doing Compound exercises would be you get the most out of your workouts For instance when you are doing a deadlift, thats a compound exercise targeting your glutes, quadricepshamstrings.

Let’s have a look at the 10 Best Compound Exercises that can help you build more strength , muscle and lose weight.

1) Deadlift

How To:

  1. Approach the bar with your feet hip-width apart.
  2. Placing your hands on the barbell, shoulder-width apart,.
  3. Drop your hips and flex your legs so your shins meet the bar after taking a deep breath.
  4. To lift the weight, keep your head down, shoulders up, and back arched, and push through the heels.
  5. Perform the exercsise in a controlled motion to get the best results.

Muscles Targeted:

A Simple Barbell Deadlift targets your glutes maximus, lats, hamstrings, core, upper-, mid-, and lower back. Furthermore, this compound exercise also strengthens your grip strength.

2) Bench Press

How To :

  1. On a bench, lie down with a straight back.
  2. Grip the bar with palms slightly broader than shoulder width apart, so that your hands are directly above your elbows at the bottom of your jump.
  3. This allows for the greatest amount of force to be produced.
  4. When you breathe in, slowly lower the bar to your chest.
    As you exhale, push the bar up in a controlled movement.
bench press

Muscles Targeted:

A traditional bench press targets your pectorals(muscles that connect the front of the human chest with the bones of the upper arm and shoulder), arms, and shoulders.

3) Barbell Squats

How To :

  1. Stand with the bar across your upper back and your feet shoulder-width apart
  2. Squat down keeping your back in alignment with your neck and push through your heels to get back up.
  3. Squeeze your glutes at the top to increase intensity.

Muscles Targeted:

This compound exercise targets your hamstrings, the glutes, and the adductors (groin muscles). Maintain the right squat form for best result and avoiding injury.

4) Pull-ups

How to:

  1. Leap up and grab the bar with your palms faced away from you with your hands shoulder width apart.
  2. Hang with your arms completely extended; if your legs are dragging on the deck, fold them at the knees.
  3. Throughout, keep your shoulders back and your chest focused. Then pick yourself together.
  4. Slowly raise your head so your chin is above the bar. And then in the same controlled way come down with your arms extended.
  5. This Completes 1 rep.

Muscles Targeted:

Pull-ups work your lats, traps, Obliques, Rhomboids, arms, basically your entire back.

5) Burpees

How To:

  1. Stand with your feet shoulder-width apart, then drop to either side of your feet and put your hands on either side.
  2. Return to a high plank pose by jumping the foot up. If you’re feeling brave, you should do a press-up or jump your feet forwards again and leap straight up, raising your hands over your head.
  3. Land softly and immediately begin the next rep.

Muscles Targeted:

Burpees will surely get that heart rate going up since its a full body workout. Burpees target your legs, hips, buttocks, abdomen, arms, chest, and shoulders. It is also one of the calisthenics workout.

6) Bench Step-Ups

How To:

  1. Dumbbells or a barbell should be kept over the shoulders.
  2. To straighten your right knee, step up with your right foot, squeezing through the ankle.
  3. On the top of the climb, bring your left foot to touch your right foot.
  4. Go down with your left foot, bending your right leg.
  5. Bring the right foot down to the level to touch the left foot.
  6. Repeat this for a certain number of times, then move on to the other foot.

Muscles Targeted:

Quadriceps, posterior chain (glutes, hamstrings).

7) Barbell Bent-Over Row

How To:

  1. Bend your legs slightly and bring your body forward.
  2. Bend at the waist while keeping your back upright until it is nearly parallel to the floor while holding a barbell.
  3. Breathe out and raise the barbell towards your body, leaving the torso steady then bringing down the barbel at the starting position.
  4. Do remember to keep your head high. Your arms and torso should be perpendicular to the surface.

Muscles Targeted:

Lats, traps, rhomboids and rotator cuffs. This compound exercise will also strengthen your spine for a better posture.

8) Push-ups

How To :

  1. Begin with your knees and toes on the floor, your arms and legs spread, and your hands directly under your shoulders.
  2. From your neck to your feet, your body should form a straight line.
  3. Brace your core to keep your body rigid, and gently lower your chest by bending your elbows.
  4. Return to a standing position until the chest is nearly on the ground.

Muscles Targeted:

Chest, triceps, shoulders and core. It is a classic compound movement and can forms a great bodyweight workout.


9) Overhead Press

How To:

  1. Hold two dumbbells in front of your shoulders, or a barbel on your shoulders.
  2. Stand with your feet hip-width apart.
  3. Push the dumbbells firmly over your shoulders, keeping your back straight and your core engaged, until your arms are straight and your biceps are by your ears.
  4. Return to the starting spot after a brief pause.

Muscles Targeted:

Chest, shoulders, triceps and lats.


How To:

  1. Grab a dip station’s handles and hop or climb up to the starting position:
  2. Your arms upright, shoulders up, back down, feet off the ground, and ankles crossed behind you.
  3. Bend your knees so your upper arms are parallel to the board, keeping your head neutral and arms tight to your sides.
  4. Return to the starting spot after a brief pause.
  5. Keep your core engaged and breathe in and out as you move up and down.

Muscles Targeted:

Another great bodyweight exercise that targets your chest, shoulders, arms, back and abs.

Benefits of Compound Exercises

Burn More Calories

Compound workouts burn more calories than isolation workouts when they engage more muscle (also known as “metabolically active tissue”).

As a result, compound exercises will build more muscles and strengthen multiple muscles at the same time. Muscles improve our resting metabolism, hence you will burn calories even while resting.

Compound Exercises Builds More Muscle Mass

Isolation workout only focus on certain muscles. Whereas, Compound exercises workout multiple muscles at the same time.

It makes you workouts more efficient and effective.

The more muscles are worked up the faster they will build with the right nutrition.

Compound Exercises Improve Inter-muscular Coordination

The purpose and positioning of several muscles around a joint or joints is called inter-muscular coordination.

Consider the gluteal complex (the gluteus maximus, medius, and minimus), which is responsible for hip motion regulation.

Compound movements that workout all three muscle groups of glutes, such as squats, lunges, and steps, will strengthen how all of the muscles function together to exert and maintain energy.

This will help in reaping the maximum benefits of your workouts.

Compound Exercises Improve Heart Rate

Heart rate elevates while doing compound exercises that allows your heart to pump more blood. The same reason why we do cardio, to get our heart pumping and improving cardiovascular activity.

Since compound exercises challenge bigger muscle groups, this gets your heart pumping more blood and helps in enhancing this heart function.

Compound Exercises Improves Flexibility

Dynamic stretching, which entails rotating a joint through a range of motion to lengthen the surrounding tissue, may be called stretching.

When the muscles on one side of a joint contract, the muscles on the opposite side must lengthen in order for the joint to contract.

The contractions and movement in the involving muscles raise the temperature and prevent activity for a series of repetitions, reducing tension and improving endurance.

How To Add Compound Exercises In Your Workout

Start with the compound exercises first, to get the muscles warmed up and the heart pumping. Do upper body compound exercises such as bench press, bent over row on upper body days, followed by isolation exercises such as biceps curl and single arm row.

The same for lower body workout days, start with deadlifts, barbel squats followed by lunges Bulgarian split squats and more leg workouts.


incorporating compound exercises can help build muscle mass, strength and workout large muscle groups at the same time.

While targeted isolation exercises only works out certain muscles, compound exercises on the other hand creates more intensity in your workout helping you strengthen more muscles.

keep in mind to always follow a healthy, mindful and nutritious diet. The required protein intake for the day should be met for the muscles to heal faster and grow consistently.

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