What are the best compound exercises?

[cptnsmelly]

I'm looking for the most effective compound exercises for Chest, back, arms, shoulders, and legs.

Right now these are the exercises I'm doing (I know some of them aren't compound and that's why I'm looking for compound):

Chest Exercises

- Upper chest press
- Flat chest press
- Lower chest press
- Incline dumbbell flyes
- Flat dumbbell flyes
- Decline dumbbell flyes

Back Exercises

- Close-grip chins
- Barbell shrugs (overhand grip)
- Upright rows narrow
- Bent-over BB/DB rows
- Reverse DB flyes
- Hyperextensions

Arm/Shoulder Exercises

- Military press
- DB shoulder press
- Upright rows wide
- Side flyes
- Straight arm front lift
- Overhand wrist curls
- Underhand wrist curls
- BB curls
- DB curls
- Tricep extensions
- Lying tricep press

Also, if I do 3 sets 10 reps of each, is that a very effective way to gain mass? I'm pretty skinny and need to pack on the pounds... Also, I'm training 6 times a week because it seems to work best for me. Is that effective? My workout starts on monday and goes till saturday. I cycle so that there's two days of rest between each body part workout. I'm not working legs yet as I have pretty big leg muscles.

Any advice will be appreciated!
Thanks!

[BRC1989]

Squats, deadlifts, bench press, barbell rows, military press.

[Swerdz]

vigorous sex in many different positions.

/escape the flame

[cptnsmelly]

vigorous sex in many different positions.

/escape the flame

Yeah... That can't be right or I'd be ripped :P.

[r.m.]

Squats, deadlifts, bench press, barbell rows, military press.

^ those.

[MenaceToSociety]

chinups/pullups, and dips are great compound exercises aswell, and if there too easy you can alway do them weighted.

[cptnsmelly]

Thanks for the answers. I already know about the ones you guys are listing... Hmmm... Could you give me help me with understanding the muscles most stressed with these exercises? I mean... I need like at least 3 compound exercises for each body part I named. For example:
3 compound exercises for chest are:
- flat bench press
- lower bench press
- upper bench press

What are three (or more) for arms? Shoulders? And one more for legs (not squats or lunges)?

Thanks!

Sorry if I sound like a noob. I am one!

[Melodie]

Well people say BB curl is a compound for Bi's... but it isnt. Compound for arms would be stuff life, BB row underhand grip, chinups, CG bench press, Dips,

Shoulders would be, military press standing / seated, upright row.

I wouldnt worry about legs, who needs other compounds when you have the squat, just squat deep, and your hitting everything!

[truckerman79]

Squats, deadlifts, bench press, barbell rows, military press.

^^^THESE^^^

/thread

/lock thread

[cptnsmelly]

Thanks for the advice guys. One more thing, I know the standard is 3 sets and between 8-12 reps. If I'm doing upper, lower, and flat bench press, does that mean I should be doing 9 sets all together for my chest, or 3 all together?

[chazzy1864]

Yeah... That can't be right or I'd be ripped :P.

he meant with females.




Why do you need more compounds? You have plenty.

[Macrobolic]

I'm looking for the most effective compound exercises for Chest, back, arms, shoulders, and legs.

Right now these are the exercises I'm doing (I know some of them aren't compound and that's why I'm looking for compound):

Chest Exercises
- Upper chest press
- Flat chest press
- Lower chest press
- Dips (leaning forward)

Back Exercises
- Close-grip chins (Pronated grip)
- Bent-over BB/DB rows
- Deadlifts
-Rack Pulls
-Wide Grip Pullups/Pulldowns

Arm/Shoulder Exercises
- Military press
- DB shoulder press
- Upright rows wide
- BB curls (an argument can be made against this, but I'm going to leave it here)
- DB curls (an argument can be made against this, but I'm going to leave it here)
- Close Grip Bench Press
- Dips (upright, elbows tucked)
- Close-grip Supinated Chinups

Also, if I do 3 sets 10 reps of each, is that a very effective way to gain mass? I'm pretty skinny and need to pack on the pounds... Also, I'm training 6 times a week because it seems to work best for me. Is that effective? My workout starts on monday and goes till saturday. I cycle so that there's two days of rest between each body part workout. I'm not working legs yet as I have pretty big leg muscles.

Any advice will be appreciated!
Thanks!

Bolded is what I added to the list. Some of the exercises that you listed were more of an "isolation" exercise, so I removed them from the list.

Reps in the 6-12 range are usually best for mass/strength. The lower reps go, the more strength-focused the set will be, the higher the reps go, the more hypertrophy (mass)-focused the set will be.

Thanks for the advice guys. One more thing, I know the standard is 3 sets and between 8-12 reps. If I'm doing upper, lower, and flat bench press, does that mean I should be doing 9 sets all together for my chest, or 3 all together?

I would recommend against it. Choose one (maybe two) and do 3-4 sets. that's it. If you want to do some isolation work after, then have at it.

[chazzy1864]

Thanks for the advice guys. One more thing, I know the standard is 3 sets and between 8-12 reps. If I'm doing upper, lower, and flat bench press, does that mean I should be doing 9 sets all together for my chest, or 3 all together?

For the record, flat bench and "lower" (decline) bench press, both work your lower chest. It is pretty redundant to do both in a workout.

[cptnsmelly]

he meant with females.




Why do you need more compounds? You have plenty.

Hahaha. Ohhhhh. Ouch.

[imryanblank]

Squats, deadlifts, bench press, barbell rows, military press.

this + pullups and dips

[arcwhy]

Hang Clean, Clean & Press, Clean & Jerk, and snatch.

Olympic lifts are often overlooked because of their complexities. And if you are just beginning with them, use light(er) weight as not to hurt yourself.