Hi

Yesterday I covered an often discussed topic, compound vs isolation exercises and whether one's better than the other. 

Ok, so, why use compound exercises?

For anyone who's seeking to get the most out of a training program, compound exercises are generally preferred and recommended. There are many reasons to use compound exercises during your workout, including the following:

Using more muscle groups. . .
 • means more calories burned during exercise.
 • simulates real-world exercises and activities.
 • allows you to get a full body workout faster.
 • improves coordination, reaction time and balance.
 • improves joint stability and improves muscle balance across a joint.

Here’s a list of the most common compound exercises along with the primary and secondary muscle groups each one targets:

 • Flat, Incline or Decline Bench Press (barbell, dumbbell or machine)
        Primary Muscle Group: Chest
        Secondary Muscle Groups: Shoulders, Triceps

 • Overhead Shoulder Press (barbell, dumbbell or machine)
       Primary Muscle Group: Shoulders
       Secondary Muscle Group: Triceps

 • Dips (on parallel bars with slight forward lean)
       Primary Muscle Group: Chest
       Secondary Muscle Groups: Triceps, Shoulders

 • Dips (on parallel bars with no forward lean)
       Primary Muscle Group: Triceps
       Secondary Muscle Groups: Shoulders, Chest

 • Rows (barbell, dumbbell, or machine)
       Primary Muscle Group: Back
       Secondary Muscle Group: Biceps

 • Pull-Ups, Chin-Ups, Lat Pull-Downs (any type of grip)
       Primary Muscle Group: Back
       Secondary Muscle Group: Biceps

 • Deadlifts (many variations)
       Primary Muscle Group: Posterior Chain (Hamstrings, Glutes, Back, etc.)
       Secondary Muscle Groups: Much Of Lower Body, Much Of Upper Body

 • Squats (many variations)
      Primary Muscle Group: Quads
     Secondary Muscle Groups: Most Of Lower Body (Glutes/Hamstrings), Lower Back

So, as we said yesterday, if an exercise involves pushing, pulling, squatting or deadlifting, it’s usually training several muscle groups at the same time, hence making it a compound exercise.

And, as you can see from the list above:
 • All chest pushing/pressing exercises also use the shoulders and triceps.
 • All shoulder pushing/pressing exercises also use the triceps.
 • All back pulling/rowing exercises also use the biceps.
 • Deadlifts and squats (and split squats, lunges, step ups, leg presses) also use a variety of lower body muscles and, in some cases, the lower and/or upper back.
 • decreases the risk of injury during sports.
 • keeps your heart rate up and provides cardiovascular benefits.
 • allows you to exercise longer with less muscle fatigue.
 • allows you to lift heavier loads and build more strength.
 
Paul