“So training them to work together is a more effective way to build functional strength.”. The overhead press, by contrast, works not only all three heads of the deltoid, but also the triceps, and (to a lesser extent) the upper pectorals as well. Keeping your chest up, gaze forward, back flat, and core engaged, take a large step forward with your right foot and lower your body until your right thigh is parallel to the floor and your left knee is bent 90 degrees. Planks stress the abs along with much of the body. Pause, and then slowly lower yourself back to a dead hang. Overhead carry: Press two dumbbells directly above your shoulders so that your arms are straight and your biceps are by your ears (be sure to keep your back flat and core engaged). Hold that position as you walk. “metabolically active tissue”) than isolation exercises, they also increase calorie burn to a greater extent. These moves are a lot harder than they look. Secondary body parts assist and are worked less, sometimes only during part of the movement. Whether with a machine or parallel bars, stay upright when doing dips and locate the movement in your elbow joints. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. These fundamental exercises will do your body good, but there’s always room to keep pushing it. But they also make it more difficult to hit those targets. Secondary body parts assist and are worked less, sometimes only during part of the movement. Pause, and then slowly lower the dumbbell to the starting position. “Muscles rarely work in isolation in the real world,” says Thieme. Some days you just don't have enough time for an hour-long workout. A primary body part is engaged. An exercise we recommend is the walking calf raise. Squeeze your glutes and brace your core to lock your body into position. As you lift and lower the weight, both your elbow and shoulder joints articulate substantially, making it a classic example of a multi-joint, or compound, exercise. Continue alternating sides with each rep. Get on all fours with your feet together, body straight from head to heels, and hands in line with (but slightly wider than) your shoulders. Keeping your elbows tucked toward your body and your head in line with your spine, lower your body until your chest is a few inches from the floor. “Compound exercises are moves that involve multiple joints and work multiple muscles or muscle groups simultaneously,” says Thieme. A compound triceps routine will look similar to one for chest: presses and dips. This workout also uses compound movements, which are some of the best for building muscle while simultaneously burning fat. Pause, and then push the weights back up to the starting position. While holding dumbbells, rise on the balls of your feet as high as possible on each stride. Old-school grip exercises, like the farmer’s walk, target the hands and forearms along with other muscles. If you’re short on time, you can get a lot more work in by using compound movements. The sooner you get to know these classic gym moves, the faster you’ll start making serious strides towards your goals. Stand holding a pair of dumbbells at your sides, palms in, with your feet hip-width apart. Single-joint body parts, like biceps, are difficult to work with compound exercises. Mixing your grip forces your back, shoulders, and core to work harder to prevent you from rotating. 3. Now we come to perhaps the most difficult body part to hit with an all-compound workout. Here are 10 that can help you maximize muscle growth from head-to-toe. Learn more at andrewheffernan.com. Compound exercises are classified as exercises that stimulate all of your major muscle groups, which leads to an increased metabolic output (i.e., increased fat burning) for several hours after your workout. Each workout will consist of mainly compound movements with a mix of various accessory exercises to minimize any potential muscle imbalances. Box crawl. Perhaps the best compound biceps exercise is the chinup (underhand pullup). Keeping your core braced, back flat, and elbow tucked toward your body, pull the dumbbell to the side of your torso. For example, an overhead press works the deltoids and triceps. You can also focus deadlifts on your traps by doing only the top of the movement with the bar in a power rack and the supports set just above your knees. 1. Stand holding a pair of dumbbells at your sides with your palms facing in, your feet shoulder-width apart, and toes pointed forward. Pause, and then return to the starting position. This is where the awesomeness of compound exercises come in. So the bench press, push-up, squat, row, and lunge are all compound movements, whereas the biceps curl, dumbbell fly, and triceps extension are all isolation exercises. A few reasons…. 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