A compound exercise allows you to target more than one muscle at a time. By combining several compound movements, you can train the entire body in a single session. The compound movements allow you to use heavier weights due to the involvement of many muscles. This, in turn, allows for maximal muscle and strength building. For each exercise, it is recommended that you perform three sets of 8 to 10 reps to fully stimulate the muscles.
Overhead Barbell Squat
The overhead barbell squat primarily targets the quadriceps, gluteus maximus and adductor magnus. The core is also involved. To perform this exercise, first grasp the barbell using an overhand grip slightly wider than shoulder width apart and lift it off the rack. Take a few steps back and place your feet on the floor slightly wider than shoulder width apart. Hold the barbell overhead with your arms straight. Make sure you keep your back straight throughout the motion. Bend your hips and knees until your thighs are parallel to the floor. Extend your hips and knees until you are in the upright position.
Incline Barbell Bench Press
Incline barbell bench presses mainly work the upper chest, front shoulder and triceps muscles. To execute this movement, begin by lying on the incline bench and putting your feet on the ground. Hold the barbell with an overhand grip a bit wider than shoulder width apart. Lift the barbell off the rack and place the barbell over your upper chest with your arms straight. Bend your elbows to lower the barbell until it is close to your upper chest. Extend your elbows to raise the barbell back up to the starting position.
Standing Barbell Shoulder Press
The standing barbell shoulder press primarily targets the shoulders and triceps. The core also plays a role during the motion. To perform this exercise, first grasp the barbell using an overhand grip slightly wider than shoulder width apart. Lift the barbell off the rack and place it over your front shoulders. Take a few steps back and place your feet at a distance slightly wider than shoulder width apart on the floor. Extend your elbows and bring the barbell upward. Bend your elbows and bring the barbell downward to the beginning position.
T-Bar Row
T-Bar rows mainly work the back and biceps muscles. To execute this movement, begin by putting your feet by each side of the T-Bar and hold the handles in an overhand grip. Bend your knees a bit and lean forward at the waist until your back is about parallel to the ground. Keep your back straight during the movement. Bend your elbows and raise the T-Bar up toward your stomach. Extend your elbows and lower the T-Bar down to the starting position.
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