All strength exercises can be categorized as either compound or isolation exercises. Compound exercises, sometimes called multi-joint exercises, involve movement at two or more joints and use a multitude of muscles. Compound exercises tend to replicate everyday movements and also carry over to many sporting and recreational activities. Isolation exercises, on the other hand, involve movement at only one joint and tend to use a smaller number of muscles---often just one. Isolation exercises are ideally suited to developing specific muscles independently, but there are also many compound exercises to choose from.
Bench Press
You can perform the bench press using a barbell, dumbbells or a bench press machine. All variations work your front shoulder muscles, your chest and your triceps. To perform the bench press, lie on a bench with your arms extended and the weight held over your chest. Bend your arms and lower the weight to your chest. Extend your elbows and push the weight back to full extension before repeating.
Squat
Using a barbell or dumbbells, the squat works all of the muscles in your lower body. With a barbell on your shoulders or dumbbells in your hands, push your hips backwards and bend your knees and descend into a squat position with your thighs parallel to the floor. Pushing through your heels, extend your hips and knees to stand up back into the starting position. Make sure you don't round your back during this exercise.
Shoulder Press
Pressing a weight overhead will work your shoulders, upper back and triceps muscles. Shoulder pressing can be performed using a barbell, dumbbells or shoulder press machine. Either seated or standing, hold your weight in front of you at shoulder level. Using your arms, push the weight up above your head until your elbows are almost locked out. Lower the weight back to shoulder level and repeat.
Bent Row
To work your back and biceps muscles, grasp barbell in an overhand grip. Bend your knees slightly and bend forward at the hips so that your upper body is close to parallel to the floor. Pull the barbell into your upper abdomen making sure that your elbows extend behind your body, your wrists remain straight and your back doesn't round. Lower the weight back to the starting position and repeat.
Deadlift
Focusing on your hamstrings, glutes, lower and upper back, deadlifts are not just a good compound exercise, they're also how you should safely lift heavy objects from the floor. With your feet hip width apart, stand with your toes just under a barbell. Bend down and grasp the bar with an overhand grip just outside of your legs. Lower your hips below the level of your shoulders and make sure your arms are straight and your back doesn't round. Drive through your heels, extend your hips and knees and stand up straight. To lower the weight back to the floor, push your hips back and bend your knees.
Lat Pulldown
The lat pulldown is a compound exercise that works your upper and middle back and your biceps muscles. Grasp the lat pull down bar with an overhand shoulder-width grip, and sit down on the seat. Lean back slightly, and pull the bar down to your upper chest. Slowly extend your arms to return to the starting position and repeat.
References
- "Designing Resistance Training Programs"; Steven Fleck and William Kraemer; 2003
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
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