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Compound Exercises | Start your workout with these multi-muscle exercises
Compound exercises are typically exercises being performed at the beginning of all workouts. These exercises focus on more than one muscle group and are typically very functional. Compound exercises should be completed by everyone regardless of your workout level or age.Exercises
| Picture | Name of Compound Exercise | ||||
 | Medicine Ball Woodchoppers on Exercise Ball Begin this wood chopper exercise with the medicine ball to your side while sitting on an exercise ball with your feet at a 90 degree angle to the floor. Begin to raise the ball up... | ||||
 | Abdominal Barbell Rollouts To begin Abdominal Barbell Rollouts kneel in a pushup position with your hands shoulder width (or wider) on a barbell. With your arms almost locked out on the bar push the bar ahe... | ||||
 | Exercise Ball Medicine Ball Throw The medicine ball throw is a great exercise to increase your speed and distance with any type of throwing (ie. Baseball Players). To begin this exercise start by lying supine on a... | ||||
 | Reverse Preacher Curls Start by sitting in the machine as shown and reverse your hands as shown. This will work a your Brachialis and Biceps Brachii at a different angle than regular preacher curls. Ra... | ||||
 | Back Dumbbell Row Start the one arm dumbbell row by kneeling down on an exercise ball with the opposing arm holding onto a dumbbell. To begin slowly bring the dumbbell upwards to your chest keeping... | ||||
 | Exercise Band Back Lat Pulldowns This exercise band lat pulldown exercise can be performed by tying the elastic/exercise band around a stationary object from up close to the ceiling and then sitting on the ground ... | ||||
 | Exercise Band Standing Back Row This is a great home exercise. All that is required is an exercise band, a stationary object at stomach level and some motivation. Begin this exercise by getting in a squat posit... | ||||
 | Bent-over Barbell Rows To begin the Bent-over barbell row stand with feet shoulder width apart and a bend in the knees. Bend at the waist with your head up and grasp a bar with an wide overhand grip. B... | ||||
 | Close Grip Pulldowns Using a narrow grip handle, put your knees underneath the pad, and lean back slightly. Pull the handle down smoothly until it touches the top of your chest. Now extend your arm... | ||||
 | Standing Row (Elastic Band) Start by standing up straight and have the middle of the band tied to the door knob so you can still grab both ends. Now with your hands grabbing both ends extend fully while keep... | ||||
 | One Arm Row While grabbing a dumbbell in one hand, bend forward keeping your back level with the ground. Keep your non-working hand on the bench for support. Start with the weight down by yo... | ||||
 | T-Bar Rows Stand on a block with legs bent and bend forward at the waist. Grab teh T-Bar with either a wide or narrow grip and keep your head up. By bending your arms, lift the bar stra... | ||||
 | Chin-Ups Hold the chin-up bar with palms facing forward with a wide grip. Hang from the bar (you may have to bend your knees to do so). Pull you body up until the your neck meets the ... | ||||
 | Reverse Grip Chinups Hold the chin-up bar with palms facing you with a shoulder width grip. Hang from the bar (you may have to bend your knees to do so). Pull you body up until the your neck meets ... | ||||
 | Lat Pulldown Using a wide bar, hold it with a wide comfortable grip, while putting your knees underneath the pad. Pull the bar down smoothly until it touches the top of your chest. Now extend... | ||||
 | Seated Row To begin the seated row take hold of the handles of your favorite bar (it could be like the one shown). Sit with your back straight while keeping your legs bent and feet against t... | ||||
 | Dumbbell Bent Over Row Stand with your knees bent and your torso at a 60 degree angle. Now with the weights fully extended in your hand bring them straight up to your chest contracting your shoulderblad... | ||||
 | Snatch Begin the "Snatch" exercise by standing comfortably with bent knees, arms outside your knees, flat feet, back straight, head up, and the toes pointed slightly outward. Start... | ||||
 | Chair Bench Press (Elastic Band) Sit in a chair and wrap the elastic around your chair. With the elastic coming around from your shoulders and holding your elbows up press your arms out to full extention and then... | ||||
 | Machine Bench Press(Vertical Press) Start with your back firmly against the pad. While having the weights around your nipples (in height) push the weight out with your lower back firmly against the pad. Complete th... | ||||
 | Medicine Ball Chest Pushups Begin this the medicine ball pushups by lying face down in a pushup position with your butt parallel to the floor. Now try to use one hand to grasp the medicine ball and then the o... | ||||
 | Smith Machine Incline Press Start by making sure you are comfortable underneath a bar with the weight around your upper chest (make sure this is comfortable). Now raise the weight and if you ever need a spot... | ||||
 | Decline Press Lie down on a decline bench grasping a dumbbell in each hand. Hold the dumbbells at above the shoulder line with palms facing forward. Press the dumbbells forward until they ... | ||||
 | Dumbbell Pullovers Lie down with your upper back across a bench and your body perpendicular to the bench. Have your arms extended above your chest and holding a dumbbell with both hands. While ... | ||||
 | Cable Pullovers Primarily used to 'expand the rib cage' this exercise can be performed by lying down on a bench and then grabbing a rope from behind your head which is then brought infront of your... | ||||
 | Wall Push Up This exercise is great for people who are not able to do a regular push up. To begin, start standing up and then lean against a wall with your hands out. Now with your hands at s... | ||||
 | Dumbbell Flat Bench Chest Press This compound dumbbell flat chest press can be performed lying supine on a bench with your feet firmly on the floor and your arms holding dumbbells out to the side with a 90 degree... | ||||
 | Exercise Ball Pushups These exercise ball pushups are much harder than ground pushups because you are doing them on an exercise ball which throws your balance off significantly. To begin, lie face firs... | ||||
 | Push Up To complete a pushup start by lying face down on the ground with your hands out to the side (a bit wider than shoulder width). Now with your arms slightly bent, and your knees str... | ||||
 | Knee Push Up (Modified Push Up) Start with your knees on the floor and your feet up (facing the mat). Place your hands parallel with your shoulders and a bit wider than shoulder width apart. Without touching th... | ||||
 | Dips To perform the dip exercise, extend yourself at arms length above the bars, then lower yourself slowly until ninety degrees then back to the top. The more forward you lean, the mo... | ||||
 | Incline Dumbbell Press Lower the dumbbells down to the level of your body (as shown). Raise the dumbbells slowly, keeping them steady with your abdominals flexed. This exercise is the most difficult be... | ||||
 | Bench Press While lying comfortably on a bench, the bar should be lowered to the middle of the chest area, and then back up to full extension without locking your elbows. The lower back shoul... | ||||
 | Push Ups Between Benches (Push Up) Pushups between benches are performed as shown by placing your body between a bench in a push-up position having hands and feet on opposite benches and then lowering your body as l... | ||||
 | Close Grip Bench Press Lie on a flat bench holding a bar with your hands about six inches apart and above your chest. Press the bar up until your arms are extended above your chest but yuor arms are... | ||||
 | Hack Squat With your body firmly under the pads and your feet slightly out raise the machine with your calves and then unhook the safeties. Now lower your body until your knees reach a 90 de... | ||||
 | Straight Leg Deadlifts While standing, hold a barbell with extended arms in front of your thighs. Keeping your legs rigid, bend forward at the waist, with head up, until your upper body is parallel w... | ||||
 | One Legged Smith Split Squat Stand underneath a smith machine with the bar lying against your trapezius muscles. With one leg behind your body on a bench or ball lower your body slowly using the front leg. N... | ||||
 | Deadlift (Bent Leg) Bend over with your hands as an alternate grip. With your knees slightly bent and your arms locked out lift with your lower back, hamstrings and quads. Raise in a powerful quick ... | ||||
 | Walking Lunges To begin a walking lunge stand upright with or without weights in your hands. Now take a lunge forward while never letting your knee go 'over' your toe. Once at the bottom of the... | ||||
 | Squats (Elastic Band) Start with the band underneath your feet and the other ends over your shoulders with both hands gripping either end. Now slowly complete a squat by not letting your knees go over ... | ||||
 | Cable Bent-Leg Deadlift To begin the Cable Bent-Leg Deadlift stand with your feet shoulder width apart and while keeping your back straight bend at your knees to pick up the cable (with an alternate hand ... | ||||
 | Upright Row To perform the upright row begin with an overhand grip, and hands comfortably apart, let the weight hang directly in front of you. Lift the bar straight up, keeping the bar close ... | ||||
 | Calisthenics Elbow Instep Lunge The calisthenic elbow instep lunge is performed like an ordinary lunge with the exception of extending your body forward and putting your similar leg and elbow together as shown. ... | ||||
 | Wide Stance Squats (Duck Squats) Take a wide stance with toes pointing out while holding a dumbbell with both hands. While keping your back straight and head up, bend at the knees until your thighs are parall... | ||||
 | Front Squats Rest a barbell over the front part of your shoulders by crossing your arms and holding the bar in place. Squat down, keeping your back straight and head up, until your thighs ... | ||||
 | Split Lunge on the Ball Start by standing tall and then putting one leg back on a ball. You may need support so have your spotter close by. Now while never letting your knee over your front toe lower yo... | ||||
 | Arnold Press The arnold press can be completed sitting or standing. To begin, grasp a dumbbell in each hand and raise the weights to top position of a dumbbell curl. As you raise the dumbbell... | ||||
 | Seated Shoulder Press (Elastic band) Start with the band underneath your chair and with both hands firmly gripping both ends. Now with your arms out to the sides and your hands up in the air making a 90 deg angle (se... | ||||
 | Machine Military or Shoulder Press Sit comfortably on a ball making sure your knees are ninety degrees to the floor and you are in the middle of the ball. Start with the weight at your side above your head (as show... | ||||
 | Push Press This exercise is meant for overall power and strength. This exercise should only be performed if you are an advanced trainer or supervised by a spotter. Start by standing up with... | ||||
| Machine Military Press (Shoulder Press) Start by sitting in the machine with your back flat against the back of the pad. Now with your hands out gripping the pads raise the machine straight up. Once you reach the top s... | ||||
 | Dumbbell Press or Shoulder Press This seated front dumbbell press is performed on a bench by sitting vertical with dumbbells in both hands. Start with the dumbbells as shown in a 90 degree position. Raise and pr... | ||||
 | Dumbbell Power Cleans Start by standing as shown with the weights at knee height. Space your feet shoulder width apart with your head up. Lift the dumbells powerfully using mostly your legs and truck ... | ||||
| DeadLift To begin the Deadlift stand with your feet shoulder width apart and while keeping your back straight bend at your knees to pick up the barbell (with an alternate hand grip). | ||||
 | Ball Squats Start by having the ball in the small of your back against the wall. Now while your in the standing position slowly lower your body keeping your knees behind your toes. Lower unt... | ||||
 | Squats With the barbell on the rack (at shoulder height), approach it with the back of your shoulders having the weight. While keeping your back and head straight, lift the weight off th... | ||||
 | Lunges Start by standing vertical and grasping weights in either hands. Then proceed to extend one leg forward (as shown), and then with your back straight and head up lower your body by... | ||||
 | Power Clean (Hang Clean) Start by standing as shown with the barbell at your knees. Space your feet shoulder width apart with your head up. Lift the bar powerfully using mostly your legs and calves while s... | ||||
 | Step Ups Start by looking at a bench infront of you and begin by lifting your any leg and then step-up onto the bench. You can either return to the starting position or lift the opposing l... | ||||
 | Leg Press Position yourself on the leg press machine comfortably. Put your feet up and hands on the grips at the side. While keeping your back pressed against the support and head straight... | ||||
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