Category Archives: Compound Exercises

Chin Ups: Back Muscles and Bicep Workout

Wanna do some great back AND bicep exercise? The chin ups is your best bet.It's a very hard exercise, difficult to do even using just your body weight.

In fact most people need to workout at the lat machine for two or three months before they can execute chinups. [...]

Read more

Dumbbell Bench Press for Chest Workout

As there is a version with dumbbells for each barbell exercise, dumbbell bench press is the dumbbell version of the barbell bench press.As its big brother, it has the purpose of developing strength and mass of the whole pectorals muscles.

Dumbbell bench press is harder than the barbell version

The range of motion is wider, for example you can lower the weights more than a barbell because your chest won't stop the movement. [...]

Read more

Close Grip Bench Press for Tricep Workout

Close grip bench press is to be considered part of the compound exercises because it's just like a classic chest bench press with a closer grip that emphasize the work on the triceps instead of chest muscles.The closer the grip the more you focus on triceps, the wider the grip the more you focus on chest. [...]

Read more

Free Barbell Squat for Legs Workout

Free barbell squat is by many considered THE exercise. The best, most powerful and effective exercise to build muscle. The one that gives the average bodybuilder the greatest results in terms of muscle gains in legs and not only.

I always get excited when I talk about free squats. [...]

Read more

20 Rep Squat for Massive Gains

If I had to choose only one exercise to cover my legs workout that would be 20 rep squat.

I've been doing this program for quite a while and let me tell you, it's the best leg workout I've ever done.

It's known that the best way to build mass on your legs is doing high reps. [...]

Read more

Barbell Bench Press for Chest Workout

Even though you probably already know it, I want to specify that barbell bench press is the main exercise for mass and strength development of the entire chest muscles.

With this exercise the use of triceps is really emphasized, and also shoulders are involved. [...]

Read more

To Bulk Up Legs, This Works Like Crazy

I am glad to see, sometimes, people trying to bulk up legs.

It's not something you hear all the time because, as we all know, legs are not usually a top priority for the "average" weight lifter.

Most of the people I see at the gym focus on top body muscles like chest, back, shoulders and arms and don't give legs the attention that they deserve. [...]

Read more