Top 5 Compound Exercises You Need To Try In 2023

Are you looking for a way to get the most out of your workout routine? Look no further than compound exercises. These multi-joint movements engage multiple muscle groups at once, making them more efficient and effective than isolation exercises. In this article, we'll explore the top 5 compound exercises you need to try in 2023.

Table of Contents:

1. Deadlift
2. Squat
3. Bench Press
4. Pull-Up
5. Row

1. Deadlift

The deadlift is one of the most effective compound exercises you can do. It works your entire posterior chain, including your glutes, hamstrings, lower back, and upper back. To perform a deadlift:

How to:

1. Stand with your feet hip-width apart and your toes pointing forward.
2. Place your hands on the barbell, shoulder-width apart, with an overhand grip.
3. Bend your knees and hinge at the hips, lowering your torso towards the ground.
4. Keep your back straight and your core tight as you lift the barbell off the ground.
5. Stand up, squeezing your glutes and keeping the barbell close to your body.
6. Lower the barbell back to the ground with control.

Tips:

• Start with a lighter weight and focus on proper form.
• Engage your lats by pulling your shoulders down and back.
• Keep the barbell close to your shins to avoid hitting your knees.

Pros:

• Works multiple muscle groups at once.
• Increases overall strength and power.
• Improves posture and spinal health.

Cons:

• Requires proper form to avoid injury.
• Can be intimidating for beginners.
• May not be suitable for those with lower back issues.

2. Squat

The squat is another essential compound exercise that targets your lower body, including your quads, hamstrings, and glutes. It also engages your core and upper body for stability. To perform a squat:

How to:

1. Stand with your feet hip-width apart and your toes pointing slightly outward.
2. Place the barbell on your upper traps and squeeze your shoulder blades together.
3. Keep your chest up and your core tight as you lower your hips back and down.
4. Lower until your thighs are parallel to the ground, then drive through your heels to stand back up.
5. Repeat for the desired number of reps.

Tips:

• Keep your knees in line with your toes to avoid knee pain.
• Breathe in as you lower down, and exhale as you stand up.
• Start with a lighter weight and focus on proper form.

Pros:

• Targets multiple muscle groups at once.
• Improves overall lower body strength and power.
• Can be modified for different fitness levels.

Cons:

• Requires proper form to avoid injury.
• Can be challenging for those with knee or ankle issues.
• May not be suitable for those with mobility limitations.

3. Bench Press

The bench press is a classic compound exercise that targets your chest, shoulders, and triceps. It also engages your core and upper back for stability. To perform a bench press:

How to:

1. Lie on the bench with your feet flat on the ground.
2. Grasp the barbell with your hands slightly wider than shoulder-width apart.
3. Lower the barbell towards your chest, keeping your elbows close to your body.
4. Press the barbell back up, extending your arms fully.
5. Repeat for the desired number of reps.

Tips:

• Keep your elbows close to your body to avoid shoulder pain.
• Breathe in as you lower the bar, and exhale as you press it up.
• Start with a lighter weight and focus on proper form.

Pros:

• Targets multiple muscle groups at once.
• Improves overall upper body strength and power.
• Can be modified for different fitness levels.

Cons:

• Requires proper form to avoid injury.
• Can be challenging for those with shoulder or wrist issues.
• May not be suitable for those with mobility limitations.

4. Pull-Up

The pull-up is a challenging compound exercise that targets your back, biceps, and shoulders. It also engages your core and grip strength. To perform a pull-up:

How to:

1. Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
2. Hang from the bar with your arms fully extended.
3. Pull your shoulder blades down and back, then pull your body up towards the bar.
4. Pause at the top, then lower yourself back down with control.
5. Repeat for the desired number of reps.

Tips:

• Engage your core and avoid swinging your body.
• Start by doing assisted pull-ups or using a resistance band.
• Breathe in as you lower down, and exhale as you pull up.

Pros:

• Targets multiple muscle groups at once.
• Improves overall upper body strength and power.
• Can be modified for different fitness levels.

Cons:

• Can be challenging for beginners.
• Requires a pull-up bar or access to a gym.
• May not be suitable for those with shoulder or elbow issues.

5. Row

The row is a compound exercise that targets your back, biceps, and shoulders. It also engages your core and grip strength. To perform a row:

How to:

1. Stand with your feet hip-width apart and your knees slightly bent.
2. Grasp the barbell with an overhand grip, shoulder-width apart.
3. Hinge at the hips and lower your torso towards the ground.
4. Pull the barbell towards your chest, squeezing your shoulder blades together.
5. Lower the barbell back down with control.
6. Repeat for the desired number of reps.

Tips:

• Keep your back straight and your core tight throughout the exercise.
• Start with a lighter weight and focus on proper form.
• Breathe in as you pull the bar towards your chest, and exhale as you lower it down.

Pros:

• Targets multiple muscle groups at once.
• Improves overall upper body strength and posture.
• Can be modified for different fitness levels.

Cons:

• Requires proper form to avoid injury.
• Can be challenging for those with lower back or shoulder issues.
• May not be suitable for those with mobility limitations.

Frequently Asked Questions:

Q: What are compound exercises?

A: Compound exercises are multi-joint movements that engage multiple muscle groups at once. They are more efficient and effective than isolation exercises, which