5 Compound Exercises For Upper Body
If you're new to strength training, it can be overwhelming to know where to start. One of the most important aspects of building strength is selecting the right exercises, and compound exercises are a great place to begin. These exercises work multiple muscle groups at once, making them an efficient way to build strength and improve overall fitness.
When it comes to upper body compound exercises, there are a few key movements that you'll want to focus on:
Bench Press
Pull-Ups
Push-Ups
Rows
Overhead Press
Bench Press
The bench press is a classic exercise that targets the chest, shoulders, and triceps. It's a great way to build upper body strength and improve your overall bench press max. To perform a bench press, lie on a flat bench with your feet flat on the ground and your hands gripping the barbell. Lower the barbell to your chest, pause, and then press it back up to the starting position
Pull-Ups
Pull-ups are a challenging exercise that targets the back, shoulders, and arms. They can be intimidating at first, but with practice, you'll be able to work up to doing multiple reps. To perform a pull-up, grip a pull-up bar with your palms facing away from you and your hands shoulder-width apart. Pull your body up towards the bar until your chin is above the bar, pause, and then lower yourself back down to the starting position.
Push-Ups
Push-ups are a versatile exercise that targets the chest, shoulders, and triceps. They can be performed anywhere and require no equipment, making them a great option for at-home workouts. To perform a push-up, start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body down to the ground by bending your elbows, pause, and then push yourself back up to the starting position.
Rows
Rows are another great exercise that targets the back, shoulders, and arms. They can be performed with dumbbells, a barbell, or a cable machine. To perform a row with dumbbells, stand with your feet shoulder-width apart and hold a dumbbell in each hand. Bend forward at the waist until your upper body is parallel to the ground. Pull the dumbbells up towards your chest, pause, and then lower them back down to the starting position.
Overhead Press
The overhead press is an exercise that targets the shoulders, triceps, and upper back. To perform an overhead press, stand with your feet shoulder-width apart and hold a barbell or dumbbells at shoulder height. Press the weight up over your head until your arms are fully extended, pause, and then lower the weight back down to the starting position.
When you're just starting out, it's important to start with light weights and focus on proper form. Gradually increase the weight as your strength improves. Remember to give your body time to rest and recover between workouts, and don't be afraid to ask for help or advice from a personal trainer.
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Compound exercises are an excellent way to build upper body strength and improve overall fitness, especially for those who are new to strength training. Incorporating these five exercises into your workout routine will help you build a strong, healthy upper body in no time.
Looking for more help when your starting out? Check out this Blog geared towards beginners
