Compound exercises are key when it comes to gaining muscle and strength. Unlike isolation exercises that focus on just one muscle, compound movements work multiple muscles and joints at once, making your workouts more efficient and effective. This not only saves time at the gym but also helps in overall muscle development, coordination, and functional strength. Here are 11 top compound exercises for faster muscle growth.
Integrating compound exercises into a workout routine is crucial for clients looking to sculpt impressive, well-balanced arms. These exercises target not only the biceps and triceps but also the forearms, shoulders, as well as parts of the back and chest. By engaging multiple muscle groups simultaneously, compound exercises promote increased muscle growth and calorie burn, aiding in muscle gain and fat loss.
Now, let’s explore the best compound arm exercises to boost muscle growth.
Pull-ups
Pull-ups are a great compound exercise that mainly works the back and biceps while also involving the shoulders, core, and even the forearms.
Find a sturdy pull-up bar and grip it with your palms facing away from you (overhand grip) and hands slightly wider than shoulder-width apart. Hang onto the bar with your arms fully extended. Pull your body up until your chin is above the bar, squeezing your shoulder blades together. Lower yourself back down in a controlled manner until your arms are fully extended.
Aim for three to four sets of six to 10 reps.
Chin-ups
Chin-ups are similar to pull-ups but with an underhand grip. This variation places more emphasis on your biceps while still working your back and shoulders.
Grip a pull-up bar with your palms facing you (underhand grip) and hands shoulder-width apart. Hang onto the bar with your arms fully extended. Pull your body up until your chin is above the bar, focusing on contracting your biceps. Lower yourself back down slowly until your arms are fully extended.
Perform three to four sets of six to 10 reps.
Bent-over Rows
Bent-over rows are excellent for targeting your upper back, lats, and biceps. They also engage your core for stability.
Stand with your feet shoulder-width apart, holding a barbell with an overhand grip. Bend your knees slightly and hinge forward at the hips, keeping your back straight. Pull the barbell toward your lower chest, squeezing your shoulder blades together. Lower the barbell back down in a controlled manner.
Complete three to four sets of eight to 12 reps.
Dips
Dips are a compound exercise that primarily targets the triceps but also works the chest and shoulders.
Position yourself on parallel bars with your arms straight and your body upright. Lower your body by bending your elbows until your upper arms are parallel to the ground. Push yourself back up to the starting position by straightening your arms. Focus on keeping your core tight and your body upright throughout the movement.
Aim for three to four sets of eight to 12 reps.
Pushups
Pushups are a versatile compound exercise that works your chest, triceps, shoulders, and core.
Start in a plank position with your hands placed slightly wider than shoulder-width apart. Lower your body toward the ground by bending your elbows, keeping your body in a straight line. Push yourself back up to the starting position. Keep your core engaged, and avoid letting your hips sag.
Perform three to four sets of 12 to 15 reps.
Close-Grip Bench Press
The close-grip bench press is a great variation that targets the triceps more than the traditional bench press while still working the chest and shoulders.
Lie on a bench with a barbell in your hands and grip it with your hands shoulder-width apart. Lower the barbell slowly to your chest, keeping your elbows close to your body. Push the barbell back up to the starting position. Keep your feet flat on the ground and your core engaged.
Complete three to four sets of eight to 12 reps.
Standing Barbell Curl
The standing barbell curl is a staple for biceps training and also engages your forearms and core.
Stand with your feet shoulder-width apart, holding a barbell with an underhand grip. Curl the barbell toward your chest, keeping your elbows close to your body. Lower the barbell back down in a controlled manner. Avoid swinging your body to lift the weight.
Perform three to four sets of 10 to 12 reps.
Arnold Press
The Arnold press is a variation of the shoulder press that targets the shoulders, triceps, and upper chest.
Begin standing tall or sit on a bench with back support, holding a pair of dumbbells at shoulder height with your palms facing you. Press the dumbbells overhead while rotating your palms outward. Lower the dumbbells back down to the starting position while rotating your palms inward. Keep your core engaged and back straight throughout the movement.
Aim for three to four sets of eight to 10 reps.
Tricep Dips
Tricep dips primarily target the triceps but also work the chest and shoulders, similar to traditional dips.
Sit on a bench or chair with your hands gripping the edge, fingers pointing forward. Extend your legs out in front of you and lift your hips off the bench. Lower your body by bending your elbows until your upper arms are parallel to the ground. Push yourself back up to the starting position.
Perform three to four sets of 10 to 12 reps.
Hammer Curls
Hammer curls target the biceps and forearms, providing a different stimulus than traditional bicep curls.
Stand with your feet shoulder-width apart, holding a pair of dumbbells at your sides with your palms facing your body. Curl the dumbbells toward your shoulders, keeping your palms facing each other. Lower the dumbbells back down in a controlled manner. Avoid using momentum to lift the weights.
Complete three to four sets of 10 to 12 reps.
Frequently Asked Questions
1. What are compound arm exercises?
Compound arm exercises are movements that engage multiple muscle groups and joints simultaneously. They are efficient since they work on more than one muscle at a time, aiding in building strength and muscle mass.
2. Why are compound arm exercises beneficial for muscle growth?
Compound arm exercises are beneficial for muscle growth because they target multiple muscles at once, leading to increased overall muscle activation and growth. They also help in improving coordination and stability while promoting functional strength.
3. Can compound arm exercises help in building overall arm strength?
Yes, compound arm exercises are excellent for building overall arm strength as they involve major muscle groups like the biceps, triceps, and forearms. By incorporating these exercises into your routine, you can strengthen and tone your arms effectively.
4. Are compound arm exercises suitable for beginners?
While compound arm exercises can be intense, they can still be suitable for beginners with proper form and technique. It is essential to start with lighter weights and focus on mastering the movements before progressing to heavier loads to prevent injury.
5. How often should compound arm exercises be done to see results?
To see results from compound arm exercises, it is recommended to perform them at least 2-3 times per week. Consistency in your workout routine, along with proper nutrition and adequate rest, are key factors in achieving muscle growth and strength.
