Compound Lifts - 5 Best to Build Muscle and Strength

Do you want to know more about the five best compound lifts that build muscle and strength? When it comes to building muscle and strength, there are a few essential exercises that you should include in your routine.

5 Best Compound Lifts

These compound lifts involve multiple joints working together to move a weight. Compound lifts effectively target numerous muscle groups at once, making them very efficient for gaining strength and size. Let’s look at five of the best compound lifts for building muscle and strength.

1. Squat

The squat is one of the most popular compound lifts, as it targets several large muscle groups, including the glutes, quads, hamstrings, and core. It’s also an excellent exercise for improving mobility since it requires a full range of motion throughout the hips, knees, and ankles. For maximum benefit, keep your back straight and chest up when you’re doing squats.

2. Deadlift

The deadlift is another excellent compound lift for building overall strength and size. It primarily targets the posterior chain muscles such as the glutes, hamstrings, lower back, traps, lats, and core. To ensure proper form when doing deadlifts, keep your back flat and focus on driving through your heels while keeping your shoulders over the barbell.

3. Bench Press

The bench press is one of the best exercises for developing upper body strength. It focuses mainly on the pectorals (chest), triceps (back of arms), deltoids (shoulders), and core muscles. When performing bench presses, keep your elbows tucked close to your body while pressing the weight over your chest in a controlled manner.

4. Military Press

The military press is an excellent exercise for developing shoulder strength and stability. This lift utilizes several large muscle groups, including the deltoids (shoulders), triceps (back of arms), upper back/traps/lats (upper body muscles), as well as core muscles for stability during execution.

Make sure you keep your elbows close to your torso throughout this lift to avoid any imbalances between sides or injury from excessive strain on one side or another.

5. Hang Clean

Last but not least is the hang clean exercise which works for many different muscle groups all at once, including quads (front of thighs), glutes (buttocks), hamstrings (back of thighs), traps/lats/upper back (upper body muscles), and even forearms for grip control during execution.

This lift combines elements of both powerlifting movements, such as squats, with Olympic lifting moves like cleans into one complex action that will work for all major muscle groups simultaneously while also helping to increase power output capabilities by utilizing explosive yet controlled movements throughout its execution.

The Last Word on the 5 Best Compound Lifts to Build Muscle and Strength 

Five powerful compound lifts can help build muscle size and strength quickly while requiring minimal equipment or setup time compared to more isolated single-joint exercises.

By incorporating these moves into your routine, you can expect improved results in both gains in muscular size &strength and better overall athleticism due to the multi-joint involvement required during each exercise’s performance. So don’t delay – get out there today and start reaping all these benefits!

While exercising, remember that balancing and compound-mass movements are necessary for preventing yourself from overtraining or under-growing muscles. In addition, you will see results if you incorporate all the five most incredible lifts into your workout program

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By Terry Clark

Terry Clark, M.S. is a math professor, certified fitness trainer, nutritionist, bodybuilding coach, writer, and fitness enthusiast. Terry loves working out, math, music, chess, cooking, writing, and teaching.