Compound exercises are the pinnacle of strength training. They should always be the focus of one’s workout routine, allowing for superior strength and muscle gains due to their multi-joint function.
Not only to they further stimulate in challenge your central nervous system and neuro-muscular abilities, but they will also burn more calories, and work you muscles in unison for greater and more efficient progress.
There are a wide variety of compound exercises available for you to incorporate into your workouts right away if you haven’t already.
Some require a barbell, some weights and a squat rack but others; nothing more than a pull up bar, a pair of gymnastics rings, or even just the floor.
Let us go ahead and delve straight into the essential compound exercises that are highly effective at building both strength, and mass.
You can use this article as a guide to which exercise is best for what muscle group, and incorporate some of these movements in your own routine from time to time for optimal gains.
The Exercises
Table of Contents
To make reading and sorting easier, the compound movements that follow have been sorted into two categories; weighted, and bodyweight
List of Compound Exercises – Bodyweight Compound Exercises
Pull Ups / Chin Ups
Arguably the most effective compound pulling exercise you can do along with the deadlift, if you have access to weights.
Targeted muscles: Lats, Biceps, Rhomboids, Trapezius, Forearms and core
The bodyweight pull up can be rendered more difficult through progressions in the following order:
- jumping pull ups
- Negative pull ups
- Pull ups
- L-sit pull ups
- Archer pull ups
- One arm chin up eccentrics
- One arm chin up
Once you have reached the one arm chin up/pull up, you may add weight to further increase the difficulty.
Regular pull ups with added weight can also be done instead of the bodyweight progressions.
Rows
The standard, horizontal pull. When paired along with pull ups, rows will help to build upper back thickness and strength.
Targeted muscles: Lats, Rhomboids, Trapezius, Rear delts, posterior chain, core
The bodyweight row can be rendered more difficult through progressions in the following order:
- Row negatives
- Full row
- Full row, feet elevated
- Archer row
- One arm row
- Tuck row
- Advanced tuck row
- One legged front lever row
- Straddle row
- Full front lever row
All the exercises up to the tuck row can be performed on a low pull ups bar, gymnastics rings, or a low set bar in a squat rack or smith machine.
From the tuck row on to the front lever row, you will need a higher pull up bar or rings, so as to not touch the floor.
Once you obtain the feet elevated row, you may also progress by adding weight in a backpack or wearing a weight vest.
Push Ups
The standard bodyweight, closed kinetic chain pushing exercise.
Targeted muscles: Chest, anterior delts, triceps, core, some posterior chain activation
The bodyweight push up can be rendered more difficult through progressions in the following order:
- Knee push ups
- Standard push ups
- Diamond push ups
- Rings push ups
- Rings turned out push ups
- Rings turned out archer push ups
- Rings turned out pseudo planche push ups
- Rings turned out maltese push ups
- Wall pseudo planche push ups
- Rings wall pseudo planche push ups
- Wall maltese push ups
- Rings wall maltese push ups
Other effective push up variations to work on include the one arm push up which can be worked towards by starting on an elevated surface, and gradually decreasing the elevation.
Explosive movements such as several variants of the clap push up are also effective.
Regular push ups can also be weighted with the use of a backpack, dip belt, or weighted vest.
Dips
The bodyweight dip is another highly effective closed kinetic chain pushing exercise.
Muscles targeted: Chest, anterior delts, lateral delts, triceps, core, some posterior chain activation
The bodyweight dip can be rendered more difficult through progressions in the following order:
- Parallel bar jumping dips
- Parallel bar dip eccentrics
- Parallel bar dips
- Ring dips
- Ring L-sit dips
- Rings wide dips
- Rings turned out dips + Augmented forward lean
To make the exercise harder, keep increasing the forward lean all the way up to a maltese hold.
Handstand Push Ups
The bodyweight variant of the overhead press. Handstand push ups are not an easy feat, especially the freestanding version.
Muscles targeted: Shoulders, Triceps, Trapezius, core, some lat and posterior chain activation
The handstand push up can be rendered more difficult through progressions in the following order:
- Pike push up
- Elevated pike push up
- Wall handstand push ups eccentric
- Wall headstand push up
- Wall handstand push up
- Freestanding headstand push up
- Freestanding handstand push up
Perform this movement on rings to make it increasingly harder
It would be wise to have mastered the handstand to some degree before attempting the freestanding handstand push up. It will also allow you to condition your shoulders and elbows for the upcoming harder variations.
L Sit
The L-sit is a fundamental core exercise in bodyweight and gymnastics training. It has a powerful carry over to many other bodyweight isometric skills and movements.
Muscles targeted: Abdominals, Hip flexors, Lats, Rhomboids and Scapular stabilizers, quadriceps and forearms
The L-sit can be rendered more difficult through progressions in the following order:
- Tuck L-sit
- One leg bent L-sit
- L-sit
- Straddle L-sit
- Rings turned out L-sit
- V-sit
- Manna
The transition form a V-sit to a Manna is long. Gradually increase the degree of compression and height of your legs to work towards it.
Pistol Squats and Other Bodyweight Squat Variations
The pistol squat is an advanced variation of the standard bodyweight squat. Unilateral work is useful for tracking down any muscular or strength imbalances and flushing them out.
Muscles targeted: Quadriceps, Glutes, Hamstrings, Hip flexors, calves and core
The pistol squat can be obtained to through the following progressions:
- Parallel squat
- Full squat
- Side to side squat
- Pistol squats
- Weighted pistol squats
You can use a chair, pole, door, or any other convenient object to assist you when first performing pistol squats.
Other effective bodyweight squat variations include lunges, Bulgarian split squats, step ups, and shrimp squats.
Honorable Mentions
Other effective compound exercises include certain skills like the handstand, human flag, and isometric movements like the front lever, back lever, and elbow lever.
Planche work such as full planche, maltese and more are also worthy of mention.
These movements are not used to build considerable amounts of muscle, but are a fantastic feat of strength, balance and coordination.
List of Compound Exercises – Weighted Compound Exercises
Deadlift
A timeless, king of compound exercises. The deadlift is a highly effective full body exercise that will help you tremendously in matters of size and strength.
Muscles targeted: Glutes, Quadriceps, Adductors, Calves, Hamstrings, Erector spinae (lower back), Trapezius, Rhomboids, Abdominals
Different variations of the deadlift includes:
- Conventional deadlift
- Sumo deadlift
- Deficit deadlift
- Snatch grip deadlift
- Deadlift high pulls
- Block/rack pulls
- Hex/trap bar deadlift
- Romanian deadlift
- Stiff legged deadlift
Rowing
The row is a vertical pulling compound, great for upper back development.
Muscles targeted: Lats, Erector spinae (lower back), Trapezius, Rhomboids, Abdominals, some posterior chain
Different variations of the row include:
A lot of these variations can be performed with either dumbbells, or barbells.
Bench Press and Other Pressing Variations
The standard barbell and dumbbell pushing exercise. The barbell bench press will build a solid, thick chest and triceps. On this lift in particular, chest size is relative to your strength; i.e how much you can effectively bench.
Muscles targeted: Chest, Triceps, anterior delts
Different variations of the bench press include:
- Regular bench press
- Close grip bench press
- Wide grip bench press
- Spoto press
- Buffalo bar press
- Block press
- Floor press
- Inclined press
- Declined press
A lot of these variations can be performed with either dumbbells, or barbells.
Overhead Press
Standard overhead pushing movement for shoulder strength and size. The standing overhead press variant will work your stabilizers and core to an extended degree and reduce spinal pressure in contrast to the seated version.
Muscles targeted: Shoulders, Triceps, Trapezius, core and posterior chain
Different variations of the overhead press include:
- Standard overhead press
- Eccentric-Isometric Standing Dumbbell Press
- Alternating arm press
- Arnold press
- Bottoms-Up Kettlebell Overhead Press
- Javelin press
- Seated press
A lot of these variations can be performed with either dumbbells, or barbells.
Squats
Arguably the most efficient leg mass and strength builder. The squat is a functional movement that has a high carry over to many different sports. It will help build speed, mobility, explosiveness, strength, and of course; hypertrophy.
Muscles targeted: Glutes, Quadriceps, Adductors, Calves, Hamstrings, Erector spinae and core
Different variations of the squat include:
- Standard squat
- Sumo stance squat
- Overhead squat
- Thrusters
- Squat clean
- Box squats
- Sissy squats
- Close stance squats
- Parallel squats
- Hack squats
Lunges
An effective alternative to squatting, lunges are an other great mass and strength builder.
Muscles targeted: Glutes, Quadriceps, Adductors, Calves, Hamstrings, Erector spinae and core
Different variations of the lunge include:
Honorable Mentions
Other effective compound movements include Kettlebell swings and many different Olympic movements such as snatches, cleans, cleans & press, and more.
List of Compound Exercises – Conclusion
And that about wraps it up for your compound exercises guide. We have gone over the top bodyweight compound movements for upper, and lower body, the best weighted compound movements for upper and lower body, and a bunch of other exercises that deserved to be mentioned.
Now that you have read this guide, which exercises will you use in your next workout?
