THE 10 BEST COMPOUND EXERCISES FOR STRENGTH

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THE 10 BEST COMPOUND EXERCISES FOR STRENGTH
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• Building a solid base of strength throughout
  the body has many benefits for the bodybuilder,
  sportsman, and even casual lifter. The ability to
  be able to handle heavier weights, especially
  in compound lifts, will eventually translate
  into increased muscle mass, improved performance
  and a better quality of life.

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• While isolation movements certainly have their
  place, they cannot compare to compound exercises
  simply because these generally require
  more balance/coordination, allow for the use of
  greater poundage, involve multiple muscle groups,
  and work the body in a more functional manner.

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• The following is a list of 10 of my favorite
  strength-building, compound exercises, along with
  a quick tip to make sure you will get the most
  out of every rep!

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• Barbell Bench Press
• Focus Chest Anterior Deltoids Triceps
• Tip Keep the rib cage high, the lower back
  arched, and the shoulders down and back for
  maximal pectoral recruitment.

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• Dip
• Focus Chest Anterior Deltoids Triceps
• Tip To focus more on the chest, keep the torso
  leaned forward about 45 degrees throughout the
  set. For more triceps recruitment, keep torso
  straight.

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• Barbell Deadlift
• Focus Thighs Hamstrings Lower Back Traps
  Forearms
• Tip Rather than rebounding the bar off the floor
  or rack pins on each rep, come to a dead stop
  instead, which will remove momentum and force
  more muscular action.

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• Squat
• Focus Thighs Hamstrings Glutes
• Tip Make sure to keep your head up, lower back
  slightly arched, and the bar set on the upper
  traps as you squat slowly to a position where the
  thighs drop just below parallel to the ground.

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• Bench Step-Ups
• Focus Thighs Hamstrings Calves
• Tip Make sure the working foot is entirely on
  the bench and stable before every rep.
  Additionally, avoid pushing off with the back
  leg, and use only the power of the working leg to
  lift you upwards.

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• Bentover Row
• Focus Lats Traps Rhomboids Lower Back
• Tip Keep the knees slightly bent to help support
  the low back. Bend the torso at about an
  80-degree angle. Pull the bar to the belly button
  to activate the lats to a greater degree, and
  closer to the chest to hit more of the mid/upper
  back musculature.