The 5 Best Compound Movements for Maximum Gains

If you’re reading this, you probably want to pack on some more muscle mass on your body. You might have even joined a gym or bought some gear to get started, but once all of that is done and you’ve already invested in working out, what do you do?

Well, a lot of people get it wrong just because they lack the information needed to produce amazing results, and that can only be done through effective workouts. This means that your dreams are not only closer than you think, but they’re also very attainable – you just have to know how to exercise. You might have copied what the guy next to you is doing, but if you want to put on muscle mass more than ever, here are the five compound exercises that will get you there.

1. Barbell Squat

A lot of bodybuilders, lifters and all-around athletes consider squats to be the best compound exercise that helps your efforts the most. You do this exercise by putting the bar on the back of your shoulders, stabilizing it with your palms and you squat down – not crouching down, so keep your back straight, your chest out and your knees behind your toes at all times. When you do barbell squats correctly, you will activate your quads, hams, glutes and lower back muscles, but you have to use perfect form. If you have to, use a Power or a Squat Rack.

2. Bench Press

If you want to be a weightlifter, this is the exercise you’re probably dreaming about acing. It activates your chest and your triceps, and you can switch it up with as much variety as you want – use a flat, an incline or a decline bench, change your grip and your leg position and stuff like that. If you’re just starting out, do some flat bench presses with dumbbells or a barbell.

3. Deadlifts

Deadlifts work wonders for your lower back. You can do them by lifting a barbell from the floor by using your legs and a straight back. This exercise works on the leg muscles, your middle back muscles, trapezoids and your forearms, which makes it effective on the entire body.

4. Military Press


Hold a barbell at shoulder level in front of your face and then lift it up above your head. This is the best exercise for building up some shoulder muscle, but also beefing up your triceps, and if you need to, you can do it behind the neck as well. Remember to use perfect form when you do this exercise to avoid any type of injury!

5. Barbell rows

Barbell rows will help you build your middle back muscles, your laterals and your biceps too. You perform this exercise by lifting a barbell while bent over at the waist and with a straight back. Pull the barbell towards your chest for the necessary number of reps. If you want, you can also use dumbbells to get the job done just as adequately.

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