The 5 most effective compound training exercises - muscle-building tools

The so-called compound movement refers to the movements that involve multiple joints and muscle groups such as squats, deadlifts and bench presses. Compound training movements can stimulate multiple large muscle groups at the same time, and put a huge load on a large number of unrelated muscles, forcing those muscles to work together. The muscle growth effect is amazing. Many foreign bodybuilding enthusiasts usually train compound training and are combined with targeted isolated movements (compared to compound training movements, movements targeting a small piece of muscle.) to obtain greater training effects.

　The 5 most effective compound training movements: bench press, squats, deadlifts, barbell rowing, and upright rowing.

　I. Bench press:

The target muscles are the pectoral muscles, deltoid anterior bundles, and triceps. Essentials of movement: lie flat on the body, hold the barbell with both hands, and the grip distance is slightly wider than the shoulder. For safety reasons, the thumb and four other finger rings can be held on the barbell; if you have enough confidence, the thumb and finger can also be located on the front side of the barbell. Relatively speaking, this is more conducive to stimulating the target muscles. Push the bar up, position the barbell directly above the upper chest, maintain a natural physiological curve at the lower waist, and retract the shoulder blades back, increase the participation of the muscle group, separate the feet and place the soles of the feet on the ground to maintain body balance.

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