Compound exercises such as the bench press work several muscle groups, which simultaneously works your chest, shoulders and triceps. Compound exercises are an essential part of your workout routine if you want to gain muscle as fast as possible.
Incorporating these exercises alongside good supplements such as Norateen Heavyweight II and Nuclear Creatine, will give you unbelievable results with your muscle gain goals.
Here are five compound exercises to help you gain lean muscle mass faster.
1. Squat
Squat is a compound exercise because it works multiple muscles in the lower body and core, like the glutes, hamstrings, and quadriceps. Along with giving you strong legs, squats can help protect your knees from injury. In addition, squatting to depth helps move more freely through day-to-day activities like walking upstairs or getting up from a chair. The deep hip flexion at the bottom of a squat also provides an excellent stretch for the iliopsoas, which runs alongside the spine and attaches to the inner thigh.
2. Military press
The military press/overhead pass is a compound exercise that targets your chest, shoulder, obliques and triceps muscles. You start by standing straight up and grabbing a barbell or dumbbell at shoulder-width apart. Next, lower the weight until it is at the ear level. Press up and inhale when you reach the top position to contract your chest muscles fully. Pause for two seconds before lowering again back to the starting position. For a more challenging version, try doing this workout with dumbbells, one side at a time to really challenge that core as well.
3. Deadlift
The deadlift is one of the best exercises to build muscle and burn fat. You can perform this workout by grabbing a barbell and standing straight up, then bending. As you bend down, use your hamstrings, buttocks, stomach muscles and back to pull yourself up again. The point is not to lift the weight as much as possible; keeping your spine in natural alignment with only a slight arch in your lower back is more important. And remember, to life with your legs and not your back to avoid injury.
4. Bench press
The bench press is a popular exercises for building strength, size, and endurance in your chest and arms. Lay on a flat bench holding the barbell or some dumbbells over your chest with your feet flat on the floor. Next, keep a slight bend in your elbows and lower the bar or dumbbells from the top to about 2 inches above your chest. Now push it up without locking out at the elbows for one rep. Pushing it up should be controlled as you extend your shoulders and squeeze your pecs at the top. Complete 8-10 reps before taking any breaks during that set. Continue this process until you complete ten reps before resting. And you can repeat this for 3 to 4 sets.
5. Chin-ups
Chin-ups are one of the best compound exercises to incorporate into your workout routine. They work your lats, biceps, shoulders, and many other muscles. Chin-ups also help build upper body strength, making things like push-ups and dips easier for you. In addition, there is a variation called a negative chin-up, done by doing a pull-up ( with reverse grip ) until your chest touches the bar, then slowly lowering yourself down as far as possible without letting go of the bar. It isn't easy, but it's worth trying if you're looking for a challenge!
