
Compound strength training is vital if you are serious about boosting your upper body strength and size. It involves resistance training exercises where there is movement at more than one joint. For example, a push up involves movement at your shoulder and elbow joint, unlike a bicep curl, which only includes movement through the elbow joint. Classic compound strength training exercises include bench press, push-ups, lat pull downs, seated row and shoulder press. These exercises allow you to lift heavy weights and save time by targeting multiple muscle groups in the one exercise. Instead of performing single joint exercises that only isolate one muscle, get into compound strength training.
Did you know? - Compound strength training involves resistance training exercises where there is movement at more than one joint, such as bench press, push-ups and lat pull downs.
#1 Bench press
Works your chest, front shoulder and triceps
Technique tips:
Variations – Use dumbbells, barbells, wide grip, narrow grip, a flat bench, a declined bench, or an inclined bench
#2 Push-ups
Works your chest, front shoulder, triceps and abdominals
Technique tips:
Variations – Wall push-ups, knee push-ups, feet elevated push-ups and one arm push-ups
#3 Lat pull downs
Works your upper back, biceps, forearms
Technique tips
Variations – Underhand grip, alternating grip, shoulder width grip, seated row handle and single handle.
#4 Seated row
Works your mid back, rear shoulders, biceps, forearms
Technique tips
Variations – Underhand grip, narrow grip and wide grip
#5 Shoulder press
Works your middle shoulders, triceps
Technique tips
Variations – Barbell, alternating dumbbells (one goes up as the other comes down) and Arnold press (twisting the dumbbell as you lift).
Did you know? – Five of the best resistance training exercises to build strength in your upper body are bench press, push-ups, lat pull downs, seated row and shoulder press.
To maximise your results and prevent injury, adopt these following tips.
Did you know? – When performing strength training exercises, find a weight you can lift at least 10 times, but make it heavier if you can lift it 15 times.