3 Major Compound Lifts The Ultimate Guide

If you're looking to build muscle and gain strength, compound lifts are an essential part of your workout routine. These exercises work multiple muscle groups at once, giving you the most bang for your buck. In this article, we'll be discussing the 3 major compound lifts you need to know about: the squat, deadlift, and bench press.

Table of Contents

• The Squat
• The Deadlift
• The Bench Press

The Squat

The squat is often considered the king of all exercises. It works your quads, hamstrings, glutes, and core, making it a great full-body exercise. To perform a squat:

How to:

1. Stand with your feet shoulder-width apart.
2. Keep your chest up and your back straight.
3. Lower your body until your thighs are parallel to the ground.
4. Push through your heels to stand back up.

Tips:

• Start with a light weight and focus on form before adding more weight.
• Keep your knees in line with your toes to avoid injury.
• Breathe in as you lower your body and exhale as you stand back up.

FAQ:

• What muscles does the squat work?

The squat works your quads, hamstrings, glutes, and core.

• Can squats help me lose weight?

Yes, squats can help you lose weight by burning calories and building muscle.

Pros and Cons:

Pros: Works multiple muscle groups, improves balance and coordination, can be done with or without weights.

Cons: Can be difficult to perform correctly, can put strain on your knees if done improperly.

The Deadlift

The deadlift is another great full-body exercise that works your back, glutes, hamstrings, and core. To perform a deadlift:

How to:

1. Stand with your feet shoulder-width apart.
2. Keep your chest up and your back straight.
3. Lower your body and grip the bar with an overhand grip.
4. Stand up, lifting the bar with your legs and back.

Tips:

• Start with a light weight and focus on form before adding more weight.
• Keep your back straight and your shoulders back.
• Breathe in as you lower the bar and exhale as you lift it.

FAQ:

• What muscles does the deadlift work?

The deadlift works your back, glutes, hamstrings, and core.

• Can deadlifts help me improve my posture?

Yes, deadlifts can help improve your posture by strengthening your back muscles.

Pros and Cons:

Pros: Works multiple muscle groups, improves grip strength, can be done with or without weights.

Cons: Can be difficult to perform correctly, can put strain on your lower back if done improperly.

The Bench Press

The bench press is a classic exercise that works your chest, shoulders, and triceps. To perform a bench press:

How to:

1. Lie on a bench with your feet flat on the ground.
2. Grip the bar with your hands shoulder-width apart.
3. Lower the bar to your chest.
4. Push the bar back up to the starting position.

Tips:

• Start with a light weight and focus on form before adding more weight.
• Keep your elbows close to your body to avoid injury.
• Breathe in as you lower the bar and exhale as you push it back up.

FAQ:

• What muscles does the bench press work?

The bench press works your chest, shoulders, and triceps.

• Can bench presses help me improve my posture?

Yes, bench presses can help improve your posture by strengthening your chest muscles.

Pros and Cons:

Pros: Builds chest and shoulder muscles, can be done with or without a spotter, easy to track progress.

Cons: Can put strain on your shoulders if done improperly, requires a bench and weights.

Now that you know about the 3 major compound lifts, it's time to incorporate them into your workout routine. Remember to start with a light weight and focus on form before adding more weight. With consistency and dedication, you'll be on your way to building muscle and gaining strength in no time.