Compound exercises are typically exercises being performed at the beginning of all workouts. These exercises focus on more than one muscle group and are
. Compound exercises should be completed by everyone regardless of your workout level or age.
| Picture | Name of Compound Exercise |
 | 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... |
 | 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... |
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 | 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... |
 | 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 ... |
 | 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 ... |
| CREATINE | i here a lot about creatine but i hear a lot is myths( maybe just a sales picthc)
Such as testicle shrinkage or if u stop taking it u lose muscle.
A lot of rumors are out there
what r the real pro's and cons of creatine
also how about creatine m... |
| Abdominal frustration | Hi guys,
I have a rather peculiar problem. I bought weight training sets (dumbbells, bench and all that) and been lifting them for two months. There is very good improvement in my physique, but I am unable to reduce my waist size, nor flatten it. ... |
| workout routine | Hi. I am 14 years old + 5'10 and 140 lbs. My goal is to build muscle so i can be big and cut. I also want to lose some fat around my stomach and triceps. Theres only a little bit of fat but i want to get rid of it. On Mondays, Wednesdays, and Fridays... |
| will this work out schedule work better? | monday- chest/triceps
wed-biceps/back
friday-legs/abs/cardio
sat-shoulders
OR should i put shoulders on friday too and cancel cardio
and how many exercises should one do to gain mass
i read from sites that one should only do 1 exercise (3se... |
| Simply confused | Hello,
I've been lifting weights for a couple of months now. I notice that I've lost fat and also the "loose" muscles around my arms/chest/shoulders have tightened considerably. If I touch my biceps, triceps etc., I DO feel they are somewhat harde... |
| how important is it to have a routine? | I'm 16, 5'8, and about 185 pounds right now, and pretty thick and strong for my age I go to the gym six days a week usually and do Chest/tris, then back/biceps, legs/shoulders, rest then repeat and throw in abs 4 times a week depending how i feel af... |
| Workout Routine Questions | Im 21,193lbs and have been working out for 3 yrs. i work out 3 times a week but am considering changing my routine.
This is my current routine:
Mon-chest/tris
Wed-back/bi's
Fri-legs/shoulders
Considering changing it too:
Mon-chest/back
W... |
| Rotator cuff impingement | I've been recently diagnosed with rotator cuff impingement in both shoulders caused by lifting weights improperly. I was using more weight than I should have and was lifting too fast. I cannot extend my arms straight up, to the front or back without ... |
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.