Compound Weight Lifting Exercises
Only the best Compound Movements!

 
So, what are the compound weight lifting exercises that you need to know how to do and need to have in your program?


I want to stress that depending on the specific weight lifting program, you might not have all of these compound weightlifting movements in your program but you definitely should have some of them!

These exercises work your entire body at once. Your entire body must work as a unit to complete these exercises. You can lift the most amount of weight with weight lifting compound movements. Lifting the heaviest weight possible should be one of your goals.




I guarantee that compound weightlifting exercises will get you to your goals quicker than any other weight lifting exercises. Let me ask you a question before I tell you what exercises are so important...

If you answered number 2, please take a second to slap yourself in the back of the head. Or please get the closest person to you to slap you in the back of the head. Not enough to hurt you, just enough to wake you up. Come on!!! Let's try once more.

I'm not even going to answer that one. This concept should be crystal clear to you now. Along with a bigger chest from the bench press, you will have bigger shoulders, bigger arms, and a bigger body overall in less time!

Squats
Works the entire body with emphasis on the legs! Really torches your quads, hamstrings, and glutes. Squats should be in everyone's weightlifting program.


Stiff Legged Deadlift / Romanian Deadlift
Works the entire body with emphasis on your hamstrings and back. This is the best hamstring exercise out there by far! A tough set of these will leave you breathless. You'll know you've worked your entire body after this compound movement.


Bench Press
Any bench press variation works the entire upper body with great emphasis on your chest, shoulders, and triceps. The bench press is the most known weight lifting compound movement. The bench press is a good exercise, but not as good as the number of people who worship this exercise.


Deadlift
Deadlifts from the floor with a barbell or trap bar are one of the best exercises you could possibly do. You can lift more weight with this exercise than any other! This exercise works the entire body with emphasis on everything! The legs and back will really be stressed here.


Overhead Press
Nothing beats Standing Overhead Press for your entire shoulder region. Your entire body must support all of the weight overhead. The real name of this exercise is the Press, but too many people fell in love with the bench press to recognize this exercise as the press. In my opinion, this is a much better compound weight lifting exercise than the bench press!


Rows
This exercise is one of the big compound weight lifting exercises for your back. Your back is a huge muscle and this exercise hits your back hard along with the rest of your body. Your biceps are really targeted in this exercise too. Rows should be included in your program.


Chin Ups
You want a big compound exercise for your entire upper body? This is one of the best upper body builders out there. Chin Ups are an awesome exercise and should be included. After a while, you will be able to add weight to your body for an even better exercise.


Dips
The upper body squat. Need I say more? This exercise puts a huge emphasis on your chest, shoulders, and triceps. I absolutely love this exercise and attribute most of my upper body muscle mass to this exercise alone.

Squats and Deadlifts, in my opinion, are the BIG TWO. If you get progressively stronger on these two lifts, you will build muscle on your entire body. Quality muscle. Guaranteed.


After Squats and Deadlifts, I really trust in the Overhead Press, Rows, Dips, and Chin Ups as the best upper body exercises. You need to include these compound exercises if you want to build a muscular upper body.


As far as other weight lifting compound movements for your lower body, I love heavy barbell lunges, old style barbell hack squats, and front squats. Any variation of squats proves to be a great weight lifting exercise!


Any other variations of the compound exercises prove to be great exercises too. If you get progressively stronger on all of the compound lifts above, you will have all the muscle you need!


Whatever you do, make compound exercises a part of your program no matter what your goals are. You must build your program around these great exercises. You will not regret taking this advice. If you pay attention, you will always start building lots of muscle when your strength goes up in these exercises. Compound exercises are the muscle builders!