Erector spinae muscle activity is greater when performing lower body compound exercises compared with
upper body compound exercises at moderate and high relative loads, regardless of surface stability.
Working the pecs, lats, shoulders, triceps and even legs to a small degree the bench press deserves its spot at the top of the pecking order for
upper body compound exercises.
Not exact matches
Pull - ups are one of the hardest
exercises you can do, but the benefits they come with are amazing — by engaging a big number of your larger muscle groups and joints to work together, this devastating
compound movement will tremendously strengthen your
upper body, fortify your core, improve your grip strength and increase your overall functional strength.
Instead of training different
body parts on different days of the week, hit your whole
body with
compound movements or combine lower and
upper body exercises into the same training day.
Today, our rotator cuffs and
upper back muscles are weaker than ever, and this common issue poses a serious threat in the gym, where many bodybuilders are looking to squat as heavy as possible and use overhead pressing to develop strong
upper bodies, disregarding the fact that these two
compound exercises require a very tight and stable
upper back.
If you haven't mastered the bodyweight dip yet, here's a reason to give it another try because this is one of the greatest
compound upper -
body pressing
exercises that strengthens the shoulders, chest and triceps, and it can powerfully propel your triceps growth.
Adding
exercises such as the wrist curl to your training routine can help you prevent both minor and severe
upper body injuries by strengthening your wrist flexors and thereby enabling the wrists to withstand the stress they get placed under in most
compound movements.
The essential component of this workout is using
compound exercises which will stimulate all the muscle groups at the same time, while giving your arms enough stimulus to grow, enabling you a complete
upper body workout.
Bent - over dumbbell rows are
compound exercises that use many of your
upper body muscles without placing too much stress on your lower back.
Because, like deadlifts, squats, and bench press, it's a
compound exercise that involves multiple muscle groups and can have a profound impact on your
upper body development.
However, the standard pull up is one of the four best bodyweight
exercises I would choose because it is a
compound exercise (involves many muscle groups) and builds a combination of
upper body strength, muscular endurance, coordination, general fitness and muscular definition.
The rotation engages both the abs and lower back and the row engages the lats, making this a great
compound upper body exercise.
While it will not build the strength of hardcore bodyweight
exercises such as the planche press up, the standard press up is a truly excellent
compound exercise that builds basic
upper body strength and allows quick progress to be made so that very soon you can be doing 50 to 100 reps which ensures excellent muscular endurance, core strength and the knowledge that you are in good shape.
Fitness Level: Intermediate / Advanced Equipment Needed: Various weighted dumbbells, bench or chair This 10 - minute workout is short, but it's very intense, including a variety of
compound exercises where you'll target the lower
body and
upper body all at the same time.
You'll do
compound exercises that involve working both the
upper and lower
body at the same time, adding intensity to your workout and saving lots of time.
When all these muscles pull together in this great
compound lift, you can achieve bigger lifts and
exercise all your
upper body muscles.
Triceps dips are an excellent
compound exercise for developing the
upper body — triceps, chest, and shoulders.
The seated row is a
compound exercise for the
upper body.
The overhead press is a highly effective
compound upper -
body exercise.
This workout utilizes two supersets of rotational
upper and lower
body Steel Mace
exercises combined with a
compound conditioning movement at the end.
Strength training with
compound, multijoint weightlifting
exercises or doing a weightlifting circuit that alternates between
upper - and lower -
body movements places a greater demand on the involved muscles for ATP from the anaerobic pathways.
Considered by many as a tricep
exercise, dips in fact, are a complex,
compound movement that engages virtually all of the muscle groups of your
upper body.
Choose
compound exercises that work more than one
body part and alternate between
upper and lower
body exercises.
The focus of this workout is lower
body, but there are lots of
compound exercises that'll hit your
upper body and core as well.
Put differently: Push / pull / legs routines such as this one allow you to utilize the big
compound exercises during each workout session (good for overall strength); but it also gives you the ability to «specialize» to a certain extent due to the nature of the split (good for muscle building — you can dedicate full sessions to
upper body pushing muscles,
upper body pulling muscles as well as legs).
You will also want to work your
upper body, I suggest you combine
compound movements in to 1
exercise such as squat with shoulder press.
Each
compound exercise engages your core for balance and stability while recruiting both your
upper and lower
body muscles.
Nonetheless, it appears that isometric core
exercises such as the plank, as well as dynamic abdominal
exercises such as the straight - leg sit up, produce greater rectus abdominis muscle activity than many
upper body and lower
body compound exercises.
While
upper -
body compound moves such as rows, pull - ups, and bench presses use a lot of musculature for a sizeable caloric burn, lower
body exercises like deadlifts and squats will take that caloric burn to the next level, Nelson says.