In the world of bodybuilding, compound exercises are often considered the best way to train multiple muscle groups at once. These exercises engage multiple joints, promoting a well-rounded, total-body workout. The best compound exercises you can incorporate into your bodybuilding routine.
The pumps
Push-ups are a classic exercise that strengthens several muscle groups such as the pectorals, triceps and back muscles. They can be performed anywhere without equipment.
How to make a pump?
- Get into a plank position on the floor, with your palms flat and your feet slightly apart.
- Lower your body by bending your elbows until your chest touches the floor while maintaining good abdominal strength.
- Return to the starting position by pushing on your hands to come back up.
Squats: The essential exercise
The squat is probably one of the most well-known and widely practiced strength training exercises. It mainly works the leg muscles (quadriceps, hamstrings) and glutes, but also the core muscles to maintain good posture while performing the movement.
How to do squats properly?
- Stand with your feet hip-width apart and your palms at your sides or your arms outstretched in front of you to help with balance.
- Slowly lower your body by pushing your butt back, making sure to keep your back straight and your knees in line with your feet.
- Come back up by contracting the quadriceps and glutes, without locking the knees in the high position.
To add an extra level of difficulty, you can perform this exercise with a weight on your shoulders or holding a dumbbell in each hand.
The bench press: Developing strength and muscle mass
The bench press is a very popular strength training exercise for working the upper body muscles, especially the chest , shoulders and triceps . It is performed with a barbell or dumbbells, while lying on a bench.
Tips for performing the bench press correctly
- Lie on the bench and grasp the bar with a grip slightly wider than your shoulders, palms facing forward.
- Inhale and slowly lower the bar towards your chest, making sure to keep your elbows close to your body.
- Exhale and push the bar up until your arms are straight, without locking your elbows.
Pull-ups: Strengthen the upper body
Pull-ups are a great multi-joint exercise to work the upper body muscles, including the back (latissimus dorsi, trapezius), biceps, and forearms. They require a pull-up machine or a pull-up bar attached to the wall or ceiling.
Mastering the pull-up technique
- Hang from the bar with a pronated grip (palms facing out) or supinated grip (palms facing in), depending on your preference.
- Pull your body up by contracting your back and arm muscles, making sure to keep your elbows close to your body.
- Slowly lower yourself until your arms are almost straight, without stretching completely to avoid risking shoulder injury.
If you still have trouble performing pull-ups, feel free to use resistance bands to assist you with the movement.”
The Deadlift: A Complete Lower Body and Back Exercise
The deadlift is probably one of the most complete polyarticular exercises that exist. It mainly works the lower limbs (quadriceps, hamstrings, glutes) and the posterior chain of the back (erector spinae muscles). In addition, it contributes to the overall strengthening of the abdominal and lumbar belt.
Steps to properly performing a deadlift
- Stand in front of a barbell loaded with weights, feet hip-width apart, and grasp the bar with a mixed grip (one hand overhand and the other underhand) or a double overhand grip, keeping your back straight and your shoulders back.
- Pull the bar up by straightening your legs and back, making sure to maintain good posture and engage your core muscles.
- Bring the bar back to the ground in a controlled manner, without rounding your back or suddenly bending your knees.
Lunges: An Effective Exercise to Strengthen Legs and Improve Balance
Lunges are another multi-joint exercise that primarily targets the lower limbs (quadriceps, hamstrings, glutes) and also engages the core stabilizing muscles. They can be performed with or without additional weights.
How to do lunges correctly
- Step forward with one foot and bend both knees 90°, keeping your torso straight and your shoulders relaxed.
- Hold this position for a few seconds before returning to the starting position, then change feet.
The Power Cart
This exercise combines a squat and deadlift movement, primarily working the glutes and quads, but also the abs, calves, and back. To successfully perform this exercise:
- Stand in front of the cart with your feet shoulder-width apart and your toes pointed slightly outward.
- Grasp the handles, keeping your back straight, then lower yourself into a squat position while pulling on the handles until your thighs are almost parallel to the floor.
- Hold this position for a few seconds, then come back up by pushing through your heels.
The hip thrust
Great for targeting the glutes, the hip thrust also works the quads and hamstrings. To perform this exercise:
- Sit on the floor with your back against a bench and your feet flat on the floor.
- Place a barbell across your hips (using a pad to protect your hip bones).
- Push through your heels and raise your hips toward the sky, contracting your glutes.
- Slowly lower yourself back down until your butt almost touches the floor.
The leg press
This multi-joint exercise is great for strengthening your quads, hamstrings, calves, and glutes. Here's how to do the leg press:
- Sit on the machine with your back flat against the backrest.
- Place your feet shoulder-width apart on the platform in front of you.
- Push the platform with your feet, keeping your heels glued to it, while exhaling.
- Let the platform return to your chest as you inhale.
The lumberjack draw
This multi-joint exercise targets several back muscles, including the lats, as well as the posterior deltoids and biceps. To properly perform the lumberjack row:
- Stand in front of a pulley cable at the top with one hand holding the handle.
- Pull the handle down diagonally, keeping your shoulders down and your abs tight.
- The end of the movement is when the hand reaches the opposite side of your hip, with the elbow close to the body.
The rowing yates
Great for strengthening the back and shoulder muscles, the Yates row also works the biceps and forearms. To do it, follow these steps:
- Stand with your feet hip-width apart and your knees slightly bent.
- Grasp a barbell with an overhand grip (palms facing you), hands shoulder-width apart.
- Lean forward until your torso is almost parallel to the floor, keeping your back straight and your abs engaged.
- Pull the bar towards your sides, then slowly release.
Horizontal pulley pull
- Sit on a rowing machine with a backrest and grip the bar with an overhand grip.
- Pull the bar until it reaches your abs, then slowly release while keeping your back straight and your elbows close to your body.
Polyarticular exercises: In summary
By incorporating these multi-joint exercises into your strength training program, you will benefit from a complete and harmonious workout, while developing your strength and muscle mass. Don't forget to also practice core strengthening and stretching exercises to ensure good joint health and avoid the risk of injury.
