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THE 10 BEST COMPOUND EXERCISES FOR STRENGTH

Building a solid base of u201cstrengthu201d throughout the body has many benefits for the bodybuilder, sportsman, and even casual lifter. The ability to be able to handle heavier weights, especially in compound lifts, will eventually translate into increased muscle mass, improved performance and a better quality of life.

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THE 10 BEST COMPOUND EXERCISES FOR STRENGTH

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  1. THE 10 BEST COMPOUND EXERCISES FOR STRENGTH

  2. Building a solid base of “strength” throughout the body has many benefits for the bodybuilder, sportsman, and even casual lifter. The ability to be able to handle heavier weights, especially in compound lifts, will eventually translate into increased muscle mass, improved performance and a better quality of life.

  3. While isolation movements certainly have their place, they cannot compare to compound exercises simply because these generally require more balance/coordination, allow for the use of greater poundage, involve multiple muscle groups, and work the body in a more “functional” manner.

  4. The following is a list of 10 of my favorite strength-building, compound exercises, along with a quick tip to make sure you will get the most out of every rep!

  5. Barbell Bench Press: • Focus: Chest; Anterior Deltoids; Triceps • Tip: Keep the rib cage high, the lower back arched, and the shoulders down and back for maximal pectoral recruitment.

  6. Dip: • Focus: Chest; Anterior Deltoids; Triceps • Tip: To focus more on the chest, keep the torso leaned forward about 45 degrees throughout the set. For more triceps recruitment, keep torso straight.

  7. Barbell Deadlift • Focus: Thighs; Hamstrings; Lower Back; Traps; Forearms • Tip: Rather than rebounding the bar off the floor or rack pins on each rep, come to a dead stop instead, which will remove momentum and force more muscular action.

  8. Squat: • Focus: Thighs; Hamstrings; Glutes • Tip: Make sure to keep your head up, lower back slightly arched, and the bar set on the upper traps as you squat slowly to a position where the thighs drop just below parallel to the ground.

  9. Bench Step-Ups: • Focus: Thighs; Hamstrings; Calves • Tip: Make sure the working foot is entirely on the bench and stable before every rep. Additionally, avoid “pushing” off with the back leg, and use only the power of the working leg to lift you upwards.

  10. BentoverRow: • Focus: Lats; Traps; Rhomboids; Lower Back • Tip: Keep the knees slightly bent to help support the low back. Bend the torso at about an 80-degree angle. Pull the bar to the belly button to activate the lats to a greater degree, and closer to the chest to hit more of the mid/upper back musculature.

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