List of Compound Excercises

[xxdcmast]

I have heard alot about the compound excercises and how there the best for growth and strength. Anyone have a list of the compound excercises and what muscles they work?

[mike_d]

I have heard alot about the compound excercises and how there the best for growth and strength. Anyone have a list of the compound excercises and what muscles they work?

I rotate some of these in, some of these out of my routine, and some are in for the long haul. But generally in a month I'll do all or at least most of these.

Mainly chest/triceps
Flat BB Bench Press
Incline BB Bench Press
Incline DB Bench Press
Dips/Leaning forward dips
Decline BB Bench Press

Mainly shoulders
Military Press
Barbell Shrugs

Mainly upper/lower back, biceps
Deadlifts *works quads big time
Stiff leg Deadlifts *works hamstrings big time
Chinups
Wide grip Chinups
Close grip Chinups
Wide grip Pullups
Barbell Rows


Mainly legs
Squats
Leg Press
Deads/SL Deads can go here instead of back day if you want






Just be careful learning some of the big compounds like Deads + Squats. You can hurt yourself if you dont learn the proper form, it really helps if you can watch people built like you do them first (if they know how to lift right...)

[Actual Size]

I rotate some of these in, some of these out of my routine, and some are in for the long haul. But generally in a month I'll do all or at least most of these.

Mainly chest/triceps
Flat BB Bench Press
Incline BB Bench Press
Incline DB Bench Press
Dips/Leaning forward dips
Decline BB Bench Press

Mainly shoulders
Military Press
Barbell Shrugs

Mainly upper/lower back, biceps
Deadlifts *works quads big time
Stiff leg Deadlifts *works hamstrings big time
Chinups
Wide grip Chinups
Close grip Chinups
Wide grip Pullups
Barbell Rows


Mainly legs
Squats
Leg Press
Deads/SL Deads can go here instead of back day if you want






Just be careful learning some of the big compounds like Deads + Squats. You can hurt yourself if you dont learn the proper form, it really helps if you can watch people built like you do them first (if they know how to lift right...)

Exactly!!

[HoosierBoy]

Starting from the top of your body and working down:

Push Press
Standing Overhead Press (DBs or BB)
Seated overhead press (DBs or BB)
Upright rows
Chinups/pullups
Bent-over rows
Power straights
T-bar rows
Seated rows
Pulldowns
Dips
Pushups
Flat press (DB or BB)
Incline press (DB or BB)
Decline press (DB or BB)
Good mornings
Hip raises and variations
Situps and variations (not crunches)
Deadlifts and variations (Romanian, etc.)
Back Squats
Front squats
Zercher squats
Overhead squats
Jump squats
Leg Presses
Lunges (DBs or BB)
Stiff-legged deadlifts
Step-ups
Hack squats
Cleans (Power, Hang, Clean and Jerk, etc.)
Snatches (Power, Hang)
"The bear"


Probably a few more that I'm forgetting.

[iron_on_my_mind]

If you're just starting out, or want to build a powerful base, don't even bother doing isolations until you've achieved a respectable amount of muscular bodyweight by doing the following (remember to EAT, too):

Squat
Deadlift
Bent-Over Row
Chin-up
Pull-up
Military Press
Bench Press

Nothing else needed, aside from food (lots of it), protein (lots of it), and sleep.
Once you master these movements, then add in some compounds. Have a look at Atrainer's (board member) flye's, and look into some cable work, maybe.

[lonewolfshome]

I have heard alot about the compound excercises and how there the best for growth and strength. Anyone have a list of the compound excercises and what muscles they work?

COMPOUND EXE.In parentheses are the main muscles worked by each exercise. 1. squat
(quadriceps, thigh adductors, glutes, erectors) 2. deadlift (i.e. bent-legged deadlift)
(erectors, glutes, front and rear thighs, lats, upper back, forearms) 3. Trap Bar deadlift
(erectors, glutes, front and rear thighs, lats, upper back, forearms) 4. partial deadlift
(erectors, lats, upper back, forearms) 5. stiff-legged deadlift
(erectors, hams, thigh adductors, glutes, lats, upper back, forearms) 6. sumo deadlift
(erectors, glutes, front and rear thighs, lats, upper back, forearms) 7. leg press
(quadriceps, glutes, thigh adductors, hamstrings) 8. bench press
(pectorals, deltoids, triceps) 9. dumbbell bench press (pectorals, deltoids, triceps) 10. parallel bar dip
(pectorals, triceps, deltoids, lats) 11. pulldown
(lats, upper back, pectorals, biceps, brachialis, forearms) 12. pullup/chin
(lats, biceps, brachialis, pecs, upper back, abdominal wall, forearms) 13. machine pullover
(lats, pectorals, triceps, abdominal wall) 14. prone row
(lats, upper back, biceps, brachialis, rear deltoid, forearms) 15. press
(deltoids, triceps, traps) 16. dumbbell press (deltoids, triceps, traps) 17. overhead lockout (deltoids, triceps, traps) 18. incline bench press/incline press (pectorals, deltoids, triceps)
19. incline shrug
(traps and entire upper back, deltoids, forearms)20. standing shrug
(traps, deltoids, forearms) 21. calf machine shrug (traps, deltoids, forearms) 22. cable row
(lats, upper back, biceps, brachialis, rear deltoid) 23. modified straddle/handle lift
(erectors, glutes, front and rear thighs, lats, upper back, forearm 24. decline bench press
(pectorals, deltoids, triceps) 25. close-grip bench press (triceps, deltoids, pectorals) 26. dumbbell row
(lats, upper back, biceps, brachialis, rear deltoid, forearms) 27. side bend
(erectors, quadratus lumborum, abdominal wall)
ACCESSORY EXE.In parentheses are the main muscles worked by each exercise. 1. bench shrug
(pectorals, deltoids, traps) 2. "breathing" pullover (for rib cage enlargement) 3. back extension
(glutes, lower back structure, hamstrings, thigh adductors) 4. reverse back extension
(glutes, lower back structure, hamstrings, thigh adductors) 5. crunch situp
(abdominal wall, especially the rectus abdominis) 6. reverse crunch
(abdominal wall, especially the rectus abdominis) 7. overhead pulley crunch
(abdominal wall, especially the rectus abdominis)
8. calf raise variations (gastrocnemius, soleus) 9. barbell curl
(biceps, brachialis, forearms) 10. dumbbell curls
(biceps, brachialis, forearms) 11. supinating curl
(biceps, brachialis, forearms) 12. finger extension
({inger extensors)
13. grip machine training (forearms, finger muscles) 14. lever bar work (forearms)
15. L-fly
(shoulder external rotators, rear deltoid) 16. neck work
(neck musculature) 17. pinch-grip lifting (forearms, finger muscles) 18. thick-bar hold
(finger muscles-especially with a very thick bar, forearms) 19. wrist roller training
(forearms)
20. Rader chest pull
(for rib cage enlargement) 21. pushdown/pressdown (triceps)
The anatomy charts at the end of Chapter 1 show the main muscles of the body. The muscle groups are divided into their constituent parts.
While most exercises are obviously "majors" or "minors," some (e.g., the side bend) could be placed in either, depending on individual value judgement. Do not get hung up on which group a particular "grey area" exercise has been placed.
This was in stuart mcroberts book - BEYOND BRAWN ,hope this helps

[Defiant1]

I have heard alot about the compound excercises and how there the best for growth and strength. Anyone have a list of the compound excercises and what muscles they work?

Instead of giving you fish, I'm going to teach you to fish.


A compound exercise is an exercise which uses more than one muscle group to assist a target muscle group. Complete isolation is impossible of course, but the key to compound exercises is that they are performed with maximum leverage. This provides maximum leverage for the target muscle group. These exercises have the highest NMA factor, or nuero-muscular activation. Assuming you get sufficient isolation of the target muscle group, they are the best at building size.

Chest: all presses, dips
Back: all rows and chins
Shoulders: All presses and upright rows
Traps: Cleans and upright rows
Legs: All squats, Leg presses

Not only should you be doing compounds, but you should be doing FREE WEIGHT or FREE BODY compounds. Lat pulldowns and Nautilus Leg Presses are both "compound", yet do not work the target muscles as well as many other "isolation" exercises". DB flyes will certainly build more size than Nautilus Presses, and have a higher NMA.

The real key is not necessarily doing all compounds, but doing optimal leverage exercises. Shrugs are not a compound exercise per se, yet they provide maximum leverage for the traps. Ditto calf raises and wrist curls. BB curls are not technically compound, but strike a good balance between leverage and isolation. Remember, no matter how good an exercise is on paper, if it does not isolate the target muscle enough, it is no good for YOU. BB bench presses frequently fall into this category for many people. Also, some muscles because of their leverage and action need isolation. Side deltoids are frequently examples of this. Most people simply do not get maximum or sufficient development from presses. They NEED laterals. Hamstrings are another example. Most people need leg curls instead of or at least in addition to SLDLs for maximum growth.

Bottom line: experiment and see what works for you.

[ac_surf]

Instead of giving you fish, I'm going to teach you to fish.


A compound exercise is an exercise which uses more than one muscle group to assist a target muscle group. Complete isolation is impossible of course, but the key to compound exercises is that they are performed with maximum leverage. This provides maximum leverage for the target muscle group. These exercises have the highest NMA factor, or nuero-muscular activation. Assuming you get sufficient isolation of the target muscle group, they are the best at building size.

Chest: all presses, dips
Back: all rows and chins
Shoulders: All presses and upright rows
Traps: Cleans and upright rows
Legs: All squats, Leg presses

Not only should you be doing compounds, but you should be doing FREE WEIGHT or FREE BODY compounds. Lat pulldowns and Nautilus Leg Presses are both "compound", yet do not work the target muscles as well as many other "isolation" exercises". DB flyes will certainly build more size than Nautilus Presses, and have a higher NMA.

The real key is not necessarily doing all compounds, but doing optimal leverage exercises. Shrugs are not a compound exercise per se, yet they provide maximum leverage for the traps. Ditto calf raises and wrist curls. BB curls are not technically compound, but strike a good balance between leverage and isolation. Remember, no matter how good an exercise is on paper, if it does not isolate the target muscle enough, it is no good for YOU. BB bench presses frequently fall into this category for many people. Also, some muscles because of their leverage and action need isolation. Side deltoids are frequently examples of this. Most people simply do not get maximum or sufficient development from presses. They NEED laterals. Hamstrings are another example. Most people need leg curls instead of or at least in addition to SLDLs for maximum growth.

Bottom line: experiment and see what works for you.

great post!!!

[RU4A69]

This is Sticky Worthy

[dookie1481]

This is Sticky Worthy

There already is; in the "Best of the Workout Section" sticky you will find this: http://forum.bodybuilding.com/showth...hreadid=138288

[DiamondDelts]

COMPOUND EXE.In parentheses are the main muscles worked by each exercise. 1. squat
(quadriceps, thigh adductors, glutes, erectors) 2. deadlift (i.e. bent-legged deadlift)
(erectors, glutes, front and rear thighs, lats, upper back, forearms) 3. Trap Bar deadlift
(erectors, glutes, front and rear thighs, lats, upper back, forearms) 4. partial deadlift
(erectors, lats, upper back, forearms) 5. stiff-legged deadlift
(erectors, hams, thigh adductors, glutes, lats, upper back, forearms) 6. sumo deadlift
(erectors, glutes, front and rear thighs, lats, upper back, forearms) 7. leg press
(quadriceps, glutes, thigh adductors, hamstrings) 8. bench press
(pectorals, deltoids, triceps) 9. dumbbell bench press (pectorals, deltoids, triceps) 10. parallel bar dip
(pectorals, triceps, deltoids, lats) 11. pulldown
(lats, upper back, pectorals, biceps, brachialis, forearms) 12. pullup/chin
(lats, biceps, brachialis, pecs, upper back, abdominal wall, forearms) 13. machine pullover
(lats, pectorals, triceps, abdominal wall) 14. prone row
(lats, upper back, biceps, brachialis, rear deltoid, forearms) 15. press
(deltoids, triceps, traps) 16. dumbbell press (deltoids, triceps, traps) 17. overhead lockout (deltoids, triceps, traps) 18. incline bench press/incline press (pectorals, deltoids, triceps)
19. incline shrug
(traps and entire upper back, deltoids, forearms)20. standing shrug
(traps, deltoids, forearms) 21. calf machine shrug (traps, deltoids, forearms) 22. cable row
(lats, upper back, biceps, brachialis, rear deltoid) 23. modified straddle/handle lift
(erectors, glutes, front and rear thighs, lats, upper back, forearm 24. decline bench press
(pectorals, deltoids, triceps) 25. close-grip bench press (triceps, deltoids, pectorals) 26. dumbbell row
(lats, upper back, biceps, brachialis, rear deltoid, forearms) 27. side bend
(erectors, quadratus lumborum, abdominal wall)
ACCESSORY EXE.In parentheses are the main muscles worked by each exercise. 1. bench shrug
(pectorals, deltoids, traps) 2. "breathing" pullover (for rib cage enlargement) 3. back extension
(glutes, lower back structure, hamstrings, thigh adductors) 4. reverse back extension
(glutes, lower back structure, hamstrings, thigh adductors) 5. crunch situp
(abdominal wall, especially the rectus abdominis) 6. reverse crunch
(abdominal wall, especially the rectus abdominis) 7. overhead pulley crunch
(abdominal wall, especially the rectus abdominis)
8. calf raise variations (gastrocnemius, soleus) 9. barbell curl
(biceps, brachialis, forearms) 10. dumbbell curls
(biceps, brachialis, forearms) 11. supinating curl
(biceps, brachialis, forearms) 12. finger extension
({inger extensors)
13. grip machine training (forearms, finger muscles) 14. lever bar work (forearms)
15. L-fly
(shoulder external rotators, rear deltoid) 16. neck work
(neck musculature) 17. pinch-grip lifting (forearms, finger muscles) 18. thick-bar hold
(finger muscles-especially with a very thick bar, forearms) 19. wrist roller training
(forearms)
20. Rader chest pull
(for rib cage enlargement) 21. pushdown/pressdown (triceps)
The anatomy charts at the end of Chapter 1 show the main muscles of the body. The muscle groups are divided into their constituent parts.
While most exercises are obviously "majors" or "minors," some (e.g., the side bend) could be placed in either, depending on individual value judgement. Do not get hung up on which group a particular "grey area" exercise has been placed.
This was in stuart mcroberts book - BEYOND BRAWN ,hope this helps

Wowsers!

[deserusan]

You guys are really good at copying and pasting.