Compound exercises are movements that recruit several muscle groups at once. For example, when you do a bench press, you use your chest, shoulders, triceps, and back muscles.
Many experts believe these types of exercises are the best way to build muscle mass and strength, because they recruit so many muscles
Compound push exercises are a great way to develop strength and muscle mass. The push exercises are used to train the pushing muscles of the body, such as the chest, shoulders and triceps.
The push exercises are performed by pushing a weighted object away from the body. This is opposed to the pull exercises, which involve pulling a weighted object toward the body. The push exercises are often performed on a flat, elevated surface, like a bench.
If you’re looking for new ideas on which push exercises you could use to complement your chest, shoulders, and triceps workouts, you’ve come to the right place. we’ll reveal some of the best compound push exercises along with tips for how to include them into your workouts.
The 5 Effective Compound Push Exercises
1. Bench Press
Everyone loves a good bench press workout. There is no better way to put your pecs, shoulders, and triceps to the test than by doing some heavy-duty reps with the barbell or dumbbells. Unfortunately, many people avoid this exercise like the plague, either because of its reputation for causing shoulder injury or because they simply don’t know how to do it properly.
The bench press is a weightlifting exercise that targets the chest, shoulders and triceps. It is performed by lying flat on your back on a bench, gripping the barbell or dumbbells with your hands slightly wider than shoulder-width, then pushing the weight up until your arms are fully extended. Here are a few tips on how to do the bench press safely and effectively:
- Always use a spotter when lifting heavyweights.
- Don’t arch your back or hold your breath.
- Keep your shoulder blades retracted and depressed throughout the lift.
- Touch the weight to your chest and pause briefly before pressing it back up.
- Use a weight that is challenging but still allows you to complete the desired number of reps.
- Don’t lock your elbows at the top of the lift.
Squats are one of my favorite bodyweight exercises because they are a “jack of all trades” movement. You need good back, shoulder and core strength- as well as hip and knee stability. Squats also help increase muscle mass and hormonal output in the body. Squats are great for developing better endurance to help you for long distance races or extreme sports such as rock climbing! Here is how you do squats: First, stand with your feet shoulder-width apart, toes pointing slightly outward. Hold your hands out in front of you for balance. Then, slowly bend your knees and hips to squat down as low as you can. Keep your back straight and your head up. Finally, stand back up to the starting position.
Push-ups are a great way to get stronger in a short period of time while also working toward your fitness and health goals. You can train several muscle groups with a simple push-up, with minimal equipment and in a short period of time. Push-ups also help you build up strength.
To do a push-up, start in a plank position with your hands slightly wider than shoulder-width apart and your feet together. Bend your elbows and lower your body toward the floor. Push yourself back to the starting position.
4. Leg Press
When performing a leg press, the most common mistake is allowing the knees to pass beyond the toes. This can subject the lower back to increased injury and place an unnatural angle on the joints. The leg press can be considered a safer alternative to the squat when using good form, as long as you have access to a machine or rack with pins or locks that will catch the weight when you fail.
To perform a leg press sit down on the machine with your back pressed firmly against the back pad. Place your feet hip-width apart on the platform with your toes pointed slightly out. Push the platform away from you until your legs are fully extended. Slowly return the platform to the starting position.
5. Shoulder Press
The Shoulder Press is one of the best exercises you can do. Not only does it work your shoulders and triceps, but you’re also engaging your core, thus helping create a strong core. You may think this exercise is just for women, but trust me when I say it isn’t. This exercise also works out your legs to help create that six-pack look on your stomach. Doing a routine of these two exercises together will definitely change the way you look and how confident you feel about yourself. Start by Sitting on a bench with a weight plate or dumbbell in each hand, resting your feet flat on the ground. Then, press the weights straight up over your head, extending your arms fully. Finally, slowly lower the weights back to the starting position.
When done correctly, compound push exercises are very effective at developing strength, as they work multiple muscle groups at once. For these reasons, they’re a great addition to any well-rounded exercise routine. However, doing them incorrectly can lead to pain or even injury, so be sure to be aware of your form before and while you’re performing them.