Author: Matthew Smith

In this article, we will be taking a look at what compound exercises are, what benefits they offer, and we will also take a look at eleven compound exercises that you can add to your training program today. What are Compound Exercises? There are two types of exercises that are commonly used to build muscle, isolation exercises and compound exercises. Isolation exercises are exercises that only work one muscle group at a time and usually uses one joint (bicep curls for example). Compound exercises, on the other hand, target multiple muscle groups at the same time. The definition of a…

The wide-grip pull up is an upper-body strengthening exercise that targets your lats whilst working on the back, biceps, shoulders, and chest. It also works the core muscles. Performing a pull up is often a challenge for beginners and even experienced athletes. The wide-grip pull up is harder to perform than a standard pull up because your hands will be further apart from the centre of your body which makes the exercise the more difficult. The wide grip pull-up increases strength, mobility, and muscle mass. Particularly in your lats and traps. The lats are what influences back width and form the “V”…

Building a strong back is crucial for overall strength and power, it can also help to improve posture, reduce your risk of injury, and help to improve your overall physique. In this article, we will be looking at six back isolation exercises that you can add into your routine. Major Muscles of the Back Latissimus Dorsi (lats) Trapezius (traps) Erector spinae (lower back) Teres minor and major Internal and external obliques (core) Rhomboids Due to the nature of the back, it is very difficult to find back exercises that are truly isolated. The following exercises are very close to being…

If you were to ask ten experienced gym goers what their favourite exercise was, the deadlift would be unlikely to be in the top 20 exercises named. But if you asked which is the most effective exercise, you could be pretty sure that deadlift would be the most commonly named exercise. Deadlifts work multiple muscles simultaneously, they teach you how to lift heavy items safely and effectively, and they are big calorie burners. In this article, we will be taking you step by step through proper deadlift technique, we will discuss which muscles are worked, what variations there are, and…

Whether you’re working in a modern office, on your feet all day, or keen to improve your physical health – giving your back the exercise time and attention it needs is absolutely essential. This can reduce your risk of injury, minimise lower back pain, and allow you to achieve superb definition. So, here are 11 back compound exercises that will help you build a stronger and bigger back, we’ve separated them into lower back exercises, upper back exercises, and lat exercises (though some exercises fit into multiple categories). Kettlebell Swings Deadlifts Good Mornings Single Arm Rows Seated Cable Row T-Bar…

Your pectorals are often worked during compound movements that work multiple muscles simultaneously. The bench press, for example, works the pecs, triceps, and the deltoids. But sometimes, it can be advantageous to work the chest in isolation. To fatigue the pecs as a “finisher”, or as part of pre-exhaustion training. Chest isolation exercises can be performed using dumbbells, machines, or cables. Machines that target the pectoralis major muscle such as the pec deck machine or cable crossovers offer the advantage of allowing for both weight and movement variations, while dumbbells allow for more specific targeting of the pectoralis major muscle.…

The biceps are the most popular muscle to train for most men, and with good cause. They are incredibly functional, allowing you to pull and lift items, and they have aesthetic appeal. You can train them with compound movements such as chin-ups, underhand bent-over rows, and seated cable rows. But biceps really benefit from isolation exercises. In this article, we will be taking a look at eight bicep isolation exercises. You will learn how to perform them, the benefits of learning them, and any tips that you can use to give you an advantage. Bicep Isolation Exercises The following eight…

The quadriceps are among the most effective and powerful muscles in the body; they are also highly rated for their aesthetic look by bodybuilders and fitness models. While most of your training should focus on compound lifts such as squats, finding exercises that can target the quadriceps or isolate them completely can be a great strategy. Here are seven quad isolation exercises you should add to your routine: Leg Extension Machine Leg extensions are the best quadricep isolation exercise and are perfect for beginners and experienced lifters. Here is how you do leg extension machine exercises; Sit in the machine’s…

Lower back exercises can be done to strengthen and stabilise the lower back. Doing these exercises often can help reduce the risk of back pain and injury. Lower back exercises are very common in rehabilitation programs. However, there is an increasing understanding that lower back exercises can be beneficial for people who are injury free. Although there are a variety of workouts that might help strengthen your lower back. In this post, we will show you how to conduct the best lower-back exercises at home with a dumbbell. https://youtu.be/YMfgnDeZeO8 Good Morning Exercise Dumbbell Hyperextension Dumbbell Deadlift Superman Exercise with Dumbbell Dumbbell…

Training your back is essential, no matter what your goals are. In this article, we will be taking a look at ten back exercises that can be performed using a workout bench. Of course, these exercises will require more than just a bench. You will need dumbbells, barbells, resistance bands, and even a Smith Machine or squat rack to perform all of them. But one thing that all ten exercises have in common (apart from working muscles in the back) is the requirement for a sturdy workout bench. In this article, we will take an in-depth look at ten bench…