What are the Best Compound Exercises for Weight Loss?

There are two kinds of exercises: isolation exercises and compound exercises. Isolation exercises focus on a single muscle or muscle group, while compound exercises target multiple muscle groups simultaneously.

Compound Exercise Benefits

This type of exercise is often prescribed to athletes, as they replicate natural movements and ascertain that the athlete is training as efficiently as possible. Let’s take the squat as an example; it replicates movements for driving forward, standing up, and jumping that you might see in sports, with each muscle or muscle group being targeted.

Aside from being able to replicate natural movements and helping you efficiently train, other benefits of compound exercises include:

  • You burn more calories in each exercise.
  • You’re able to work more muscles in a short span of time.
  • It can improve coordination and balance.
  • It enhances joint mobility and stability.
  • It pumps up your heart rate during strength training.
  • You’re able to target the same muscle group for longer periods without getting fatigued easily.
  • You can build overall strength a lot faster.

If you are interested to know which compound exercises are best for losing weight, read on.

The Best Compound Exercises

Assuming you don’t suffer from any movement restrictions or injuries, compound exercises should be the foundation of your strength training workouts. We recommend these six exercises:

1. Dumbbell bench press

To do this exercise, lie on a flat bench with a pair of dumbbells in hand placed directly above the chest, palms facing forward. Both feet should be flat on the floor and press your lower back onto the bench. Keeping your core engaged, slowly lower the weights to each side of your chest, with elbows at a 45 degree angle to your body. Pause for a second or two and then push the weights back up to the starting position.

2. Pull-up

Using an overhand grip, grab a pull-up bar slightly beyond shoulder-width. Perform a dead hang (hang with your arms straight) and ankles crossed behind you. Squeeze your shoulder blades together and pull your chest to the bar using momentum (don’t swing). Pause and then lower yourself to your original position.

3. Dumbbell deadlift

Hold a pair of dumbbells at arm’s length with palms facing back. With your back flat, core engaged and chest up, push your hops back and lower the weights to shin level.  Pause, and then go back to the starting position.

4. Dip

Gran the dip station handles and jump to the starting position: feet off the floor, back flat, arms straight, chest up, and ankles crossed. The head must stay neutral with both arms to the side. Bend your elbows.  Pause, and then go back to the starting position.

5. Dumbbell overhead press

Keep your feet hip-width apart, stand straight. Hold two dumbbells in front of the shoulders. Keep your core engaged. Then straighten your arms over your shoulders until your biceps are touching your ears. Pause, and then go back to the starting position.

6. Lunge

Holding a pair of dumbbells in both sides of your body, stand straight with your feet hip-width apart. Chest up, back flat and core engaged, take a step forward with your right foot and lower the body with your left knee bent. Pause, and then go back to the starting position.

There are other compound exercises you can try but these are the most widely used exercises especially for people who are trying to build muscle and get rid of excess weight. Most gyms like Chuze Fitness have all the equipment you need to get started.

Best Compound Exercises For Fat Loss YouTube

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