Compound exercises are those which work more than one muscle during the movement. Compound exercises are an effective way to put on muscle mass and also increase strength. Many beginner-level workout programs focus solely on compound movements, the BodyBuilding website notes. Although advanced bodybuilders will perform isolation work like bicep curls, too, compound exercises typically form the backbone of their workouts. Consult your doctor before beginning any new exercise regimen.
Barbell Squat
The barbell squat works the legs, buttocks and lower core. Stand under the barbell with feet shoulder-width apart. Take the barbell's weight on the back of your neck and shoulders. Squat down to the point where your buttocks are aligned with your knees and your thighs are parallel to the floor. Feel the tension in your thighs and glutes. Return to start. Perform three sets of five repetitions each during a full workout, BodyBuilding suggests.
Barbell Deadlift
Stand in front of a barbell with your feet shoulder-width apart. Grip the barbell with an overhand grip. Bend your knees, keeping your back straight and head up as you prepare to lift the bar. Lift by pushing down hard through your legs, feeling the tension in them as you stand up straight. The barbell will reach groin height at full extension. Be sure to keep your back straight and head up at all times during this exercise. Perform one set of five reps.
Standing Military Press
Put an appropriate weight on a barbell at shoulder height on a squat rack. Grip the bar at slightly wider than shoulder width. Take the weight of the bar and hold it at shoulder height in front of you. Push up the bar to full extension above your head, feeling the strain in your shoulders and upper chest muscles. Return to start position. Perform three sets of five reps.
Barbell Bench Press
Lying on the flat bench of a bench press apparatus, grip the bar at slightly wider than shoulder width. Lower the barbell in a controlled fashion to about 3 inches about your chest, the ShapeFit website instructs. Push the bar up to full extension in an explosive motion. Repeat for three sets of five reps each. It is important to use a spotter for this exercise, particularly when lifting heavy weights.
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