4 Best Compound Exercises

fatty2sixpack

What are four good compound exercises that are great for weight loss and a beginner trying to lose weight?

jemhh

I consider bench press, overhead press, deadlift, and squat to be the standard four compounds. Of course there are variations of each and you may find that you like one variation more than another.

As far as them being good for weight loss, I think that any increase in activity is good for weight loss as long as you aren't eating more than the calories you burn doing it. So, lift weights or walk or swim or do whatever. Activity is good.

Witchdoctor58

Pull-ups or pull downs for the back, chest and arms and core.

Packerjohn

O think @jenhh nailed it. Pull ups are great and dips are often called the upper body squat

pernajack

Find 4 compound moves that balance the major joint actions of the body that you can handle with your current levels of coordination and strength.

Lower Body Knee Dominant: squat variations, lunge variations
Lower Body Hip Dominant: deadlift variations, pull throughs
Push: push ups, bench press, overhead press etc
Pull: row, pulldown, pull up etc

My personal major 4 for general strength:

Stand Barbell Press
Weighted Neutral Grip Chinup
Barbell Squat
Hex Bar Deadlift

troytroy11

As one fluid exercise try for as many reps possible: pull up to Burpee to push-up to power jump. Good form and go slow and modify as needed.

sijomial

Why 4 out of interest?

My top 6 would be:
Squat, deadlift, row, bench press, shoulder press, lat pull down.

If you only have time or inclination to do 4 per workout I would prefer to rotate 2 from the 4 upper body exercises rather than do the same 4 every time.

Cherimoose

ObeseFighter wrote: »

What are four good compound exercises that are great for weight loss and a beginner trying to lose weight?

For beginners, i like:

Goblet squats
Standing cable press
2-dumbbell row, standing every 3 reps
Lunges

Only do 1-2 sets the first day.

ninerbuff

Well exercise ISN'T for weight loss, but can help with deficit.

I'd personally go with:

Squat
Deadlifts
Barbell rows
Bench press

A.C.E. Certified Personal and Group Fitness Trainer
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Been in fitness for 30 years and have studied kinesiology and nutrition

Chieflrg

For weight loss...none. Loss or gain is done through your diet regardless what exercise you do.

You have to decide which ones are best for you depending on your goals.

Some great ones are Deads, squats, bench, pullups, press, and dips are all ones in my regime.

Rick_Nelson81

Deadlift, Back squat, Bench Press and Pull-Ups would be my picks, but proper form is crucial to avoid injury so use light weights when starting out and make sure you have good core stability/strength before adding weight.

rileyes

If you get on SL5x5 you can gain strength and learn 5 compound exercises. The progressive weight training can help retain LBM in your deficit.

troytroy11 wrote: »

As one fluid exercise try for as many reps possible: pull up to Burpee to push-up to power jump. Good form and go slow and modify as needed.

^I like this cardio/power full-body circuit too for burning lots of calories. I would just add that the plyo part may need to be more focused or deliberate to achieve maximum strength benefit.

jessef593

Id have to say in order to target the majority of my body.

Bench press
Squat
Deadlift
Pull-ups