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Compound exercises list

Compound Exercises list:14 Most effective Exercises For Muscle Building

“Hey” Do you wanna build some serious muscle mass and wanna build it faster? if yes. then you are in the right place. today I’m going to share with you a complete list of all those compound exercises that will help you to get the 2X faster result.

So, let us Begin!

A Quick Navigation To List of Compound Exercises
  1. What Are Compound Exercises?
  2. Advantages Of Compound Exercises.
  3. List Of 14 Most Effective Compound Exercises.
  4. Conclusion

What Are Compound Exercises?

The Compound exercises are Exercises that work multiple muscles at the same time.

For Example,  A Bench Press Is Compound exercise that works your Pectoral major (Chest), Triceps brachii, Front Delt (shoulders), Traps, And Back. 

Another Example, A Squat is a Compound exercise that works your Glutes, Calves, Quadriceps.

Advantages of Compound exercises 

  1. Work’s on multiple muscles at the same time.
  2. Help release more growth hormones and Testosterone.
  3. Beneficial for Cardiovascular health.
  4. Burn’s more calories in less time.
  5. Allow you to lift much heavier as compared to Isolation exercises.

List Of 14 Most Effective Compound Exercises

1. Squats

compound exercises list

If you think that squats are just a leg exercise, then you are wrong.

Because Squats use multiple muscles including the upper body and lower body muscles it is an excellent full body exercise. The muscles used in Squats are Quadriceps, Hamstrings,  Adductors, Hip Flexor, Calves, Rectus Abdominus, Spinal Erectors, Soleus, Gastrocnemius.

2. Leg Press

compound exercises list

If you know about squat, then you are also familiar with Leg press. They mainly work your Quadriceps, Glutes, Hamstrings, Hip Adductors, Gastrocnemius, Soleus.

3. Bench Press


The bench press is an all-time favorite exercise among the fitness lovers. all type of bench press works multiple muscles when they are performed. The foremost muscles involved in bench press are Pectoralis Major, Triceps Brachii, Anterior Deltoids, Trapezius, Back.

4. Overhead Press


It is a push type compound exercise. One thing that I like most about overhead Press is that it teaches you how to control the body by challenging your stabilizer muscle. overhead press mainly works your Deltoids, Trapezius, Triceps, Biceps, and Core muscles.

Also, Read

  1. Beginners Gym workout Plan For Building Massive Muscles.
  2. Beginners calisthenics workout plan.
  3. Why you should not use Steroids.

5. Deadlift

compound exercises list

Deadlift,  Also known by the name of the King of all compound exercises. if you wanna gain more strength and endurance then this masterpiece is just for you. it works your Quadriceps, Lower Back, Adductor, Hamstrings, Trapezius, Soleus, Rhomboids, Abs, Side Abs muscles.

6. Lat Pull Down

It is an excellent Pull type upper body compound exercises. it works your lats and along with lats it also works your Latissimus dorsi (wings), Biceps, Forearms, Rotator cuff, and Pectoralis minor (chest) muscles.

7. Rows

All type of Rows is an excellent pull type compound exercise which primarily works your back (middle back)  muscle. along with back they also work your Latissimus dorsi, Trapezius, Biceps brachii, Erector spinae.

8. Dips

compound exercises list

Dips are the push type bodyweight compound exercise. it mainly works your Triceps, Pectoralis major, pectoralis minor, Anterior Deltoid, Trapezius.

9. Push Ups

compound exercises list

Push-ups are one out of my favorite compound exercises. I always start my chest workout with push-ups. it mainly works your Pectorals (chest muscles), Deltoids (shoulders), Triceps, Abdominal, Serratus.

10. Pull-ups

It is another upper body compound exercise. it works your Middle and lower Trapezius, Latissimus dorsi, Pectoralis major, Biceps Brachii, Deltoids. 

11. Handstand Push-ups

compound exercise llist

Handstand push-ups are a great bodyweight compound exercise to develop upper body strength and muscle. it works your Deltoids, Pectoralis Major, Pectoralis Minor, Trapezius, latissimus dorsi, Triceps, and some Back muscles.

12.Box Jump

compound exercises list

I know that box Jump is not as popular as many other exercises but trust me it is an ideal compound exercise for those who want to gain more strength and lose weight.  The box Jump works your Hamstrings, Quadriceps, Glutes, Calves, Adductors.

13. Jumping Ropes

Mainly works your Hamstrings, Quadriceps, Gastrocnemius, Abdominal, Deltoids, Forearms, Glutes.

14. SledgeHammer

It is not just an exercise but a power supplier of strength. it mainly works your Abdominal, Glutes, Hip Adductors, Erectors, Pectoral (Chest), Deltoids (Shoulders), Forearms, Wrists, Deep Back Muscles.



Whether your goal is to build muscle or you want to gain strength, the compound exercises play an important role in hitting both the goals. if you want to see faster results then your workout should have 75% of compound exercises and 25% of isolation exercises. it means that your workout should be compound exercises dominating. the compound exercises list that I have shared in this article are the most popular exercises across the world. add these exercises to your workout routine and you will definitely see visible results in a few weeks of adding these exercises.

So, friends, this was the list of most effective compound exercises. I hope you enjoy reading these most effective compound exercises list.

If you know about some more compound exercises then please share with us by using the comment section below. 🙂 





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