Compound Exercises 38
A powerful exercise to build chest, shoulder, and tricep strength.
ChestChestTricepsDeltsIntermediateBarbellBenchPress dumbbells upward on an incline bench to target the upper chest and shoulders.
ChestUpper ChestFront DeltsTricepsIntermediateDumbbellsIncline BenchPress dumbbells overhead to build shoulder and tricep strength.
ShouldersDeltsTricepsIntermediateDumbbellsBenchPerform a bodyweight exercise to strengthen the chest, shoulders, and triceps.
ChestChestShouldersTricepsBeginnerBodyweightPerform incline barbell rows to target the upper back and traps.
BackTrapeziusRhomboidsrear deltoidsIntermediateBarbellIncline BenchPress a barbell on an incline bench to target the upper chest.
ChestUpper ChestFront DeltsTricepsIntermediateBarbellIncline Bench- Parallel Bars
Press weight on a decline bench to target the lower chest.
ChestChestLower ChestIntermediateBarbellDecline BenchPress the barbell with a narrow grip to target the triceps and chest.
ChestArmsTricepsChestIntermediateBarbellBenchLift a barbell from the ground to your hips using proper form.
LegsBackHamstringsGlutesSpinal ErectorsIntermediateAdvancedBarbellLower the barbell while keeping your legs straighter than in a conventional deadlift.
BackLegsHamstringsGlutesSpinal ErectorsIntermediateBarbellCarry heavy weights over a distance to build strength and endurance.
Lower armForearmsBeginnerIntermediateAdvancedDumbbellsKettlebellsBarbellsA classic upper-body exercise targeting the back, biceps, and forearms.
BackArmsLatsBicepsIntermediateBodyweightPull-up barBuild upper-body strength with this classic bodyweight exercise.
BackArmsLatsBicepsShouldersIntermediateAdvancedBodyweightPull-up bar- Pull-up bar
Target your lats more intensely with this wide-grip pull-up.
BackArmsLatsIntermediateAdvancedPull-up barReduce shoulder strain while building strength with neutral-grip pull-ups.
BackArmsLatsBicepsIntermediatePull-up Bar with Neutral GripsAn advanced variation targeting lats and core with a side-to-side motion.
BackArmsLatsCoreAdvancedPull-up barBuild strong shoulders and triceps with this compound move.
ShouldersArmsDeltsIntermediateDumbbellsBarbellA shoulder press with a twist—literally!
ShouldersAnterior DeltoidMedial DeltoidPosterior DeltoidIntermediateDumbbellsLift the barbell towards your chin to target shoulders and traps.
ShouldersMedial DeltoidTrapeziusIntermediateBarbellDumbbellsPull down the bar to build a wider back. Perfect for hitting those lats hard.
BackArmsLatsBeginnerIntermediateCable MachineLower and raise your body using parallel bars to hit your triceps and upper body.
Upper armTricepsIntermediateBodyweightDip BarsAn explosive lower body move that builds power and endurance.
Lower legLower bodyGastrocnemiusSoleusQuadsHamstringsAdvancedDumbbellsA versatile lower body exercise that builds strength and stability.
LegsQuadsGlutesHamstringsBeginnerIntermediateAdvancedBarbellDumbbellsBodyweightA safe and effective lower body exercise using a machine to build strength and muscle mass.
LegsQuadsGlutesHamstringsBeginnerIntermediateAdvancedLeg Press MachineA dynamic lower body exercise to build strength, balance, and flexibility.
Upper legQuadsHamstringsGlutesBeginnerIntermediateAdvancedBodyweightDumbbellsBarbellA compound exercise that targets multiple back muscles.
BackLatsRhomboidsTrapeziusIntermediateBarbellDumbbellsA compound exercise for building a strong, thick back using a T-bar machine or barbell.
BackLatsRhomboidsTrapeziusIntermediateT-Bar MachineBarbellLie on your back, bend your knees, and lift your hips to work your glutes and hamstrings.
Upper legGlutesHamstringsBeginnerBodyweightBarbellA challenging single-leg exercise to build strength, balance, and stability in your legs and glutes.
Upper legQuadsHamstringsGlutesIntermediateBodyweightDumbbellsA great lower-body exercise that targets your quads and core while improving posture and flexibility.
LegsQuadsGlutesCoreIntermediateBarbellA classic hinge exercise that works your lower back, hamstrings, and glutes, improving flexibility and strength.
Lower backHamstringsHamstringsGlutesSpinal ErectorsIntermediateBarbellA challenging lower-body exercise that enhances balance, coordination, and leg strength.
LegsQuadsGlutesIntermediateBodyweightA dynamic exercise to improve shoulder mobility, upper back strength, and core control.
ShouldersArmsCoreDeltsTricepsUpper BackIntermediateKettlebellsA lunge variation that targets the glutes and thighs while improving flexibility.
LegsGlutesQuadricepsIntermediateBodyweightStand upright with your feet hip-width apart. Step back with one leg and lower your hips until both knees are bent at about 90 degrees. Return to the starting position and repeat with the other leg.
LegsQuadsGlutesHamstringsBeginnerBodyweightA beginner-friendly lunge variation to build lower body strength and improve balance.
LegsQuadsGlutesBeginnerBodyweight