4 Important Compound Exercises

here are a lot of different types of exercises that you can do when playing sports, but there are only a few that are as effective as compound exercises. Compound exercises ensure that a lot of muscle groups in the body are addressed. In this article we will show you the best and most important compound exercises that you can do in the gym.
  • The chin up
Grab a chin up bar with an underhand grip that is slightly wider than shoulder width, and hang at arm’s length (a position known as a dead hang). Keeping your back straight, pull your elbows out to your sides and squeeze your shoulder blades together to bring your chin above the bar. Pause briefly, then slowly lower yourself back down. Of all the compound exercises, this is the one where you can make the most progress in a short amount of time.
  • The dip
Grab the handles of a dip station and assume the starting position: arms straight, chest up, back flat, feet off the floor, and ankles crossed behind you. This is the starting position. Keeping your head neutral and your arms close to your sides, bend your elbows until your upper arms are parallel to the floor. Pause again and return to the starting position. This is one of the more difficult compound exercises, but that shouldn’t stop you from doing it.
  • The Dumbbell Overhead Press
Stand with your feet hip-width apart (step your feet back slightly for stability if needed). Grab two shoulder dumbbells and hold them with your palms facing each other. Keeping your back straight, press the dumbbells directly above your shoulders until your arms are straight and your biceps are next to your ears. You’ll find that these shoulder compound exercises get easier the more you do them.
  • The push up
Stand on the floor with your hands and feet and keep your body straight from head to heels. Keep your hands in line with (but slightly wider than) your shoulders. Squeeze your glutes to keep your body in position. Keep your elbows pointing towards your body and your head in line with your spine and lower your body until your chest is a few inches off the floor. Pause for a moment and then push yourself back up to the starting position. These were just a few compound exercises, there are of course many more. For example, you still have the bench press, the deadlift and of course the squat. Make sure that the compound exercises become the basis for your training. Because the compound exercisese.
Back to blog