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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Exercise
Compound exercises are highly effective for building strength, enhancing muscle mass, and improving overall body functionality. They involve multiple muscle groups and joints, allowing you to engage a larger portion of your body in a single movement. Let's discuss some of the best compound exercises that target multiple muscle groups.
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Squats primarily target the lower body, including the quadriceps, hamstrings, glutes, and calves. They also engage the core muscles for stability.
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Deadlifts work the posterior chain, which includes the muscles of the lower back, glutes, hamstrings, and calves. They also engage the quadriceps and core muscles.
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The bench press targets the chest muscles (pectoralis major and minor), shoulders (deltoids), and triceps. It also engages the core for stability.
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Also known as the military press or shoulder press, this exercise primarily targets the shoulder muscles (deltoids) while also engaging the triceps and upper back muscles.
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Pull-ups and chin-ups work the upper body, specifically the back muscles (latissimus dorsi), biceps, and forearms. They also engage the shoulders and core for stability.
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Lunges primarily target the quadriceps, hamstrings, and glutes. They also engage the calves and core muscles for stability.
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Bent-over rows work the back muscles (rhomboids, trapezius, and latissimus dorsi) as well as the biceps. They also engage the rear delts and core for stability.
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Push-ups engage the chest, shoulders, triceps, and core muscles. They also activate the muscles of the upper back to a lesser extent.
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Barbell thrusters combine a squat with an overhead press, targeting multiple muscle groups simultaneously, including the legs, glutes, shoulders, and arms.
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Cleans are a full-body movement that targets the legs, hips, glutes, back, shoulders, and arms. They require explosive power and coordination.
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Remember to use proper form and technique when performing compound exercises to maximize their benefits and reduce the risk of injury. For beginners, it may be helpful to work with a qualified trainer or seek guidance to ensure proper execution.
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