4 Best Compound Exercises

fatty2sixpack
fatty2sixpack Posts: 67 Member
edited November 2024 in Fitness and Exercise
What are four good compound exercises that are great for weight loss and a beginner trying to lose weight?

Replies

  • jemhh
    jemhh Posts: 14,260 Member
    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
    Witchdoctor58 Posts: 226 Member
    Pull-ups or pull downs for the back, chest and arms and core.
  • Packerjohn
    Packerjohn Posts: 4,855 Member
    O think @jenhh nailed it. Pull ups are great and dips are often called the upper body squat
  • pernajack
    pernajack Posts: 7 Member
    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
    troytroy11 Posts: 180 Member
    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
    sijomial Posts: 19,808 Member
    edited March 2016
    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
    Cherimoose Posts: 5,208 Member
    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. :+1:
  • ninerbuff
    ninerbuff Posts: 49,477 Spam Moderator
    Well exercise ISN'T for weight loss, but can help with deficit.

    I'd personally go with:

    Squat
    Deadlifts
    Barbell rows
    Bench press

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  • Chieflrg
    Chieflrg Posts: 9,094 Member
    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
    Rick_Nelson81 Posts: 205 Member
    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
    rileyes Posts: 1,406 Member
    edited March 2016
    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
    jessef593 Posts: 2,272 Member
    Id have to say in order to target the majority of my body.

    Bench press
    Squat
    Deadlift
    Pull-ups
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