Category Archives: Compound Exercises

7 Common Squat Mistakes to Avoid

Considering that squat is such a great exercise, I want to give you some advice about squat mistakes to avoid for two main reasons:

  • Squat can be dangerous if not performed in the right form
  • You do squat because you want results, and if you avoid common squat mistakes you can really get 100% of the efficiency and see big gains
  • If you follow this basic guideline and keep what I am going to tell you in mind you can save yourself some potential injuries and not waste time. [...]

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    T Bar Rows for Back Workout

    Is your gym equipped with a T Bar rows machine?I am asking because not all the gyms I've seen were equipped with it. The typical T Bar rower is this:

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    Seated Barbell Military Press for Shoulder Workout

    Do you want to build some muscle on your shoulders? Seated barbell military press is the way.It is similar to the dumbbell shoulder press in the movement, but as far as results I think this one is even better to build that good looking rounded shape on your shoulders. [...]

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    Incline Dumbbell Bench Press for Chest Workout

    Like the incline barbell bench press also the incline dumbbell bench press is a compound exercise for your upper chest that works anterior deltoids and triceps as well.

    All you need is a 45 degrees incline bench and two dumbbells. [...]

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    Incline Bench Press for Chest Workout

    Incline bench press with barbell is the typical exercise that you do to work out your upper chest.The joints involved, like for the barbell bench press, are shoulders and elbows, while the muscles involved instead are shoulders and triceps. [...]

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    Dumbbell Shoulder Press for Shoulder Workout

    I love doing dumbbell shoulder press because between all the shoulder exercises it's the one that so far gave me the best muscle gains.

    We're talking about a compound exercise that works your shoulders (anterior deltoid as primary muscle and lateral deltoid as secondary), and also triceps and upper traps. [...]

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    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. [...]

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    Cable Seated Row (Low Pulley Row) for Back Workout

    Cable seated row is a compound exercise where the primary muscle trained is your back, precisely lats and the middle and center of your traps.It's also known as low pulley row because you execute it at the low pulley machine, using a V-bar handle that allows you to hold it with palms facing each other. [...]

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    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. [...]

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    Chest Press Machine for Chest Workout

    Chest press machine comes handy when you don't feel 100% comfortable doing the barbell or dumbbell bench press, or when you want to load very heavy weights and you can't find nobody to spot you.

    I tend to prefer free weights exercises, but I like to use this machine too, sometimes as a complementary exercise. [...]

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