🚨 4 BEST COMPOUND EXERCISES
🚨 Barbell Deadlifts
- Begin standing (if you’re using a barbell) with your feet hip-width apart and just under the bar, which should be close to your shins.
- Bend and grab the bar using an overhead grip, your arms just outside of your legs.
- Bend your knees slightly until your shins are lightly brushing the bar.
- Now, keeping your chest lifted and spine straight, engage your glutes and lift the bar, keeping it close to your legs.
- Avoid leaning back once you’re upright.
- Return the weight to the floor by engaging your glutes once more, pushing your hips back.
- Congrats! You’ve completed one rep.
🚨 Barbell Back Squats
💥 Here’s how to Squat with proper form, using a barbell:
- Stand with the bar on your upper-back, and your feet shoulder-width apart
- Squat down by pushing your knees to the side while moving hips back
- Break parallel by Squatting down until your hips are lower than your knees
- Squat back up while keeping your knees out and chest up
- Stand with your hips and knees locked at the top
🚨 Barbell Bent Rows
🚨 How to do Barbell Bent-Over Rows
- Bend the knees slightly and bring the torso forward over a bar, whilst keeping the back straight. Grasp the bar with an overhand grip.
- Keep the upper body stationary and pull the barbell to the torso and pause.
- Return bar under control to the starting position and repeat.
- Do not perform the exercise if you have a history of back problems.
- Always use a weight that you can control.
- Maintain good form at all times, keeping the back straight and shoulders pulled back.
🚨 Barbell & Dumbbell Bench Press
🚨 Barbell Bench Press
Bench Press in the Power Rack for maximum safety. Set the safety pins at the proper height so they catch the weight if you fail to lift it. You don’t need a spotter if you Bench Press inside the Power Rack as I do. If you don’t have a Power Rack, ask someone in the gym to spot you when you Bench Press. Then follow these five simple steps to Bench Press with proper form.
- Setup. Lie on the flat bench with your eyes under the bar. Lift your chest and squeeze your shoulder-blades. Feet flat on the floor.
- Grab the bar. Put your pinky on the ring marks of your bar. Hold the bar in the base of your palm with a full grip and straight wrists.
- Unrack. Take a big breath and unrack the bar by straightening your arms. Move the bar over your shoulders with your elbows locked.
- Lower the bar. Lower it to your mid-chest while tucking your elbows 75°. Keep your forearms vertical. Hold your breath at the bottom.
- Press. Press the bar from your mid-chest to above your shoulders. Keep your butt on the bench. Lock your elbows at the top. Breathe.
Dumbbell Bench Press
Muscles Worked: Prime movers are the pectoralis major, with a secondary (yet important) assist from your triceps.
Starting Position: Lie face up on a flat bench with your feet planted flat on the floor, holding a dumbbell in each hand just outside your shoulders. Your elbows should be bent a bit beyond 90 degrees, pointed out and just under the level of your torso. Your palms should be in the palms-down position, meaning they’re facing toward your lower body.
Action: Powerfully press the dumbbells toward the ceiling by flexing your pecs and extending your elbows, stopping when the inner plates of the weights are an inch or so away from each other. Then slowly return the ’bells to the start and repeat.
Do: Breathe in on the descent and breathe out forcefully on the ascent of each repetition.