Isolation exercises are characterized by having one focus muscle with one joint movement. A tricep kickback would be an example of an exercise. Compound exercises, on the other hand, involve a focus muscle with several other stabilizing muscles at work. They also involve more than one joint range of motion. Of the two, compound exercises recruit more muscle fibers and can help you gain mass more effectively. With the use of five main exercises, you can target every muscle in your body.
Bench Press
The bench press is one of the most common compound exercises. Its main focus is the chest, but there is also heavy recruitment of the shoulders and triceps. You can perform this exercise with a loaded barbell or dumbbells. To use the barbell, lie on the bench with your feet flat on the floor and knees bent 90 degrees. Grab the bar with a wide grip and push it off the safety supports. Hold the barbell straight above you and slowly lower it down until it lightly touches your chest. Push it straight back up and repeat. Inhale as you lower the weight and exhale as you push it up.
Military Press
The military press is an upper body compound exercise that targets a large majority of the shoulders. It also involves the arms, upper chest and upper back. To do this exercise, stand with your feet shoulder-width apart and hold a barbell in front of your body at shoulder height. Rest the bar across the top of your chest with your palms facing forward. Push the bar straight above you until your elbows are just short of lockout. Slowly lower it back to the front of your chest and repeat. It is important to keep your back straight throughout this exercise. To do this, keep your abs contracted.
Deadlift
The deadlift is a back exercise that also targets the legs. It is performed with a loaded barbell. To do the exercise, stand in front of the bar with your feet shoulder-width apart. Bend your knees and hips and lower your body toward the ground. Grab the bar with a shoulder-width, overhand grip. Keeping your back straight, stand up and let the bar hang straight in front of you so it is pressed against your thighs. Slowly lower the bar back to the ground until the weight plates touch down and repeat. You can also do this exercise with dumbbells or kettle bells.
Dips
Dips are an exercise that focuses on your triceps, but also targets your shoulders and chest. You can do this exercise by using two workout benches. Place them parallel to each other and slightly wider apart than the length of your legs. Prop your heels up on one bench and grab the edge of the other one with your hands. Slowly lower your body down until your elbows are bent 90 degrees and your upper arms are parallel to the floor. Push yourself back up and repeat. You can add resistance to the exercise by having someone place weight plates on your thighs once you get into position.
Squat
The squat is one of the most laborious of all the compound exercises. It recruits multiple leg muscles such as the quads, hamstrings, glutes and calves, and it also takes stabilization from the back and abdominals to maintain good posture. A squat rack can be used to do the exercise. After you have loaded the barbell with weight, duck under the bar and rest it on the top of your shoulders, with your knees slightly bent. Place your hands on the bar in a wide grip and push it off the supports by straightening your legs. Step back 2 to 3 feet for clearance and place your feet shoulder-width apart. Look slightly up at an angle and lower your butt toward the floor. Stop when your thighs are parallel to the floor and stand back up. Make sure you do not let your knees go past your toes when you lower your body down toward the ground. Also remember to keep your back straight throughout the exercise by engaging your core.
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