While isolation exercises such as cable pushdowns or close grip bench presses are designed to work for a specific muscle group at a time, a compound exercise such as squat is a simple motion that engages the core, quadriceps, hamstrings, hip flexors, and glutes.
Compound generally means a mix of more than one element. So what does compound mean in the gym?
Compound in the gym is a movement that involves using multiple muscle groups at the same time. It means focusing on more than one muscle of your body when you work out. Many exercises involve more than one muscle working on it. This improves strength and stamina at a greater level.
Sometimes you may also do isolation where you only work on a single muscle daily. But it can be difficult to understand some exercises that fall under isolation or compound.
Top Compound Exercises
You can do many exercises to focus on more than one muscle. However, here are the top ones that you do on your own as well.
- Incline bench press
- Parallel dips
- Clean and press
- Barbell hip raises
- Shoulder press
- Hip hinge
Learn about these exercises and easily do compound by yourself. But make sure to have someone by your side when you are doing deadlifts. It can be a very dangerous compound if you do it wrong.
Otherwise, compound exercises can benefit a lot.
Benefits of Compound Exercises
Many trainers and athletes recommend compounds for a reason. It helps you get the most from your workout. Focusing on more than one muscle helps you follow the pattern of everyday movements.
It boosts growth and body stamina at a greater level. The best thing about the compound is it helps you get your full-body workout quickly, saving you time.
On the other hand, a compound improves heart rate and blood circulation and burns more calories compared to isolation. As a result, you can lift heavier weights and advance your workout level in a compound.
Athletes do compound because it reduces the risks of injury in any sport they play. Injury is the last thing any athlete would want as it can easily end their career.
Can You Do Compound Exercises At Home?
Yes, you can do compound exercises at home in a peaceful environment. It would be best to learn about the exercises before starting with them. Slight off posture can increase the risks of injury.
You can easily do compound exercises at home with the right equipment and tools. That is the best compound as it helps follow the pattern of everyday movement.
Whenever you are doing compound exercises with heavy weights at your home, ensure there is someone there to support you. Sometimes sore muscles can make it difficult for you to lift the weight.
Support will help you, and it will be safe when you know there is someone you can ask for backup. Never lift heavy weights all by yourself unless you can handle them.
Austin is the author of loveatfirstfit.com and a personal trainer with extensive knowledge in nutrition. Austin is passionate about helping others to find a suitable healthy lifestyle and feel good about themselves. Austin’s goal is to help people push their limits and achieve their physical performance.