The Best Compound Lifts to Build Muscle and Strength

The Best Compound Lifts to Build Muscle and Strength

If you want to build serious strength and muscle growth, compound lifts should be the foundation of your workout routine. These exercises use multiple muscle groups at once, helping you get stronger, lift heavier, and make the most of your time in the gym.

In this guide, we’ll break down the best compound exercises, the benefits of compound exercises, why they work, and how to include them in your training program for maximum gains.

What Are Compound Lifts?

Compound lifts are multi-joint exercises, which means they work multiple joints and muscle groups at the same time. For example, a squat engages your quads, hamstrings, glutes, core, and lower back all in one movement.

These exercises are great for:
✔ Building muscle – They activate major muscle groups for better growth.
✔ Gaining strength – They allow you to lift heavier weights.
✔ Saving time – Work more muscles in fewer exercises.
✔ Burning more calories – Full-body movements use more energy.
✔ Improving coordination and mobility – Essential for overall fitness.

The Best Compound Movements for Strength and Muscle Mass Growth

Below are the top 10 compound lifts to include in your training routine.

1. Squat (Legs, Core, Back)

  • One of the best lifts for lower-body strength.
  • Variations: Back Squat, Front Squat, Goblet Squat, Box Squat.
  • How to Do It:
  1. Stand with feet shoulder-width apart.
  2. Hold a barbell across your upper back (not your neck).
  3. Keep your chest up and core tight.
  4. Lower your hips until your thighs are parallel to the ground.
  5. Push through your heels to return to standing.

👉 Tip: Don’t let your knees cave in!

Women performing a barbell squat

2. Deadlift (Back, Legs, Core)

  • A full-body powerhouse movement that targets the posterior chain.
  • Variations: Conventional, Sumo, Trap Bar, Romanian Deadlift.

How to Do It:

  1. Stand with feet hip-width apart, with the barbell over the middle of your feet.
  2. Grip the bar just outside your legs (overhand or mixed grip).
  3. Keep your back straight and your core braced.
  4. Push through your heels and stand up tall, locking out at the hips.
  5. Lower the bar back to the ground with control.

👉 Tip: Keep your back straight and engage your core to avoid injury.

3. Bench Press (Chest, Shoulders, Triceps)

  • The best upper body pressing exercise.
  • Variations: Flat, Incline, Dumbbell Bench Press.
  1. Lie on a bench and plant your feet firmly on the ground.
  2. Grip the bar slightly wider than shoulder-width.
  3. Lower the bar to your chest in a controlled motion.
  4. Press the bar back up until your arms are fully extended.

👉 Tip: Keep your elbows at a 45-degree angle to protect your shoulders.

bench press

4. Pull-Up & Chin-Up (Back, Biceps, Core)

  • Excellent for upper-body strength.
  • Pull-ups (palms facing away) target the back more.
  • Chin-ups (palms facing toward you) hit the biceps harder.

How to Do It:

  1. Grab the bar shoulder-width apart (overhand for pull-ups, underhand for chin-ups).
  2. Hang with arms fully extended.
  3. Engage your lats and core, then pull your chest towards the bar.
  4. Lower yourself slowly and with control.

👉 Tip: If you can’t do a full rep, start with assisted pull-ups or negatives.

5. Overhead Shoulder Press (Shoulders, Triceps, Core)

  • One of the best upper body exercises.
  • Strengthens the shoulders and upper body.
  • Variations: Military Press, Push Press, Dumbbell Press.

How to Do It:

  1. Stand with feet hip-width apart.
  2. Hold a barbell at shoulder height, hands slightly wider than shoulder-width.
  3. Press the bar overhead until your arms are fully extended.
  4. Lower the bar back to your shoulders under control.

👉 Tip: Keep your core tight to avoid leaning back.

6. Barbell Row (Back, Biceps, Core)

  • Essential for building a strong back.
  • Variations: Pendlay Row, Dumbbell Row, T-Bar Row.

How to Do It:

  1. Stand with feet hip-width apart, holding a barbell with an overhand grip.
  2. Hinge at the hips so your torso is almost parallel to the floor.
  3. Pull the barbell towards your lower ribs, squeezing your shoulder blades.
  4. Lower the weight slowly and repeat.

👉 Tip: Keep your back flat and avoid using momentum.

Man performing barbell row

7. Dips (Chest, Triceps, Shoulders)

  • A powerful bodyweight exercise that builds upper-body strength.
  • Tip: Lean forward to emphasize chest, stay upright to target triceps.

How to Do It:

  1. Grab the dip bars and support your weight with straight arms.
  2. Lower yourself until your elbows are at 90 degrees.
  3. Push back up explosively.

👉 Tip: Lean forward to focus on chest, stay upright to hit triceps more.

8. Lunge (Legs, Core, Balance)

  • Great for leg strength and stability.
  • Variations: Walking Lunge, Bulgarian Split Squat, Reverse Lunge.

How to Do It:

  1. Step forward with one leg, lowering until your back knee almost touches the ground.
  2. Keep your front knee aligned with your toes.
  3. Push through your front foot to stand back up.
  4. Repeat on the other leg.

👉 Tip: Keep your core tight to maintain balance.

9. Push-Up (Chest, Triceps, Core)

  • A versatile bodyweight exercise.
  • Variations: Incline, Decline, Diamond Push-Up.
  • A great bodyweight compound movement that builds pushing strength.

How to Do It:

  1. Begin in a high plank starting position, hands slightly wider than shoulders.
  2. Lower yourself until your chest almost touches the floor.
  3. Push back up explosively.

👉 Tip: Keep your body straight – no sagging hips!

women doing a push up

10. High Pull (Traps, Shoulders, Posterior Chain)

  • Builds explosive strength for sports and weightlifting.
  • Variations: Snatch-Grip High Pull, Clean High Pull.
  • Tip: Drive through your legs and pull the bar explosively.

How to Do It:

  1. Stand with feet hip-width apart, gripping the bar just outside your legs.
  2. Explosively pull the bar up to chest height, keeping it close to your body.
  3. Control the descent and repeat.

👉 Tip: Use your legs and hips to generate power, not just your arms.

How to Add Compound Lifts to Your Training Program

  1. Start with the big lifts – Do squats, deadlifts, and bench press early in your workout when you have the most energy.
  2. Use progressive overload – Increase weight or reps gradually to keep making progress.
  3. Train 3 or 4 days per week – Allow time for recovery between sessions.
  4. Balance with isolation exercises – Add curls, leg extensions, or triceps work to target specific muscle groups.
  5. Focus on form first – Proper technique prevents injuries and helps you lift heavier in the long run.

FAQs About Compound Lifts

1. Can you build muscle with only compound lifts?

Yes! Studies show compound exercises activate more muscle groups and promote growth. However, including compound and isolation exercises is a good practice, as isolation exercises can help target weak points.

2. How often should I do compound lifts?

It depends on your goals. 3 or 4 days a week is great for strength and muscle-building.

3. Are compound exercises better than isolation exercises?

Yes, for overall strength and efficiency. But isolation exercises help target a single muscle group and correct muscle imbalances.

4. Do I need heavy weights for compound lifts?

Not always! Compound exercises differ. You can build muscle and work your entire body with bodyweight, dumbbells, or resistance bands by focusing on progressive overload.

5. What’s the best compound lift for beginners?

Squats, deadlifts, and bench press are the best starting points. Focus on form before adding heavy weight.

FAQs About Superstrong Fitness

1. What is Superstrong Fitness?

Superstrong Fitness is a strength and fitness e-commerce brand dedicated to providing top-quality gym equipment for lifters, athletes, and home gym owners.

2. What products does Superstrong Fitness sell?

We offer high-quality barbells, plates, racks, and accessories designed for serious strength training.

3. What makes Superstrong Fitness different?

Our products are built for strength – durable, high-performance equipment that lasts.

4. Where can I buy Superstrong Fitness equipment?

You can shop online through our official website. Stay tuned for new product drops!

Final Thoughts

If you want to build strength and muscle, compound lifts are your best bet. They train multiple muscle groups, help you lift heavier, and save you time.

Make sure to focus on good form, use progressive overload, and balance your training with some isolation work to hit every muscle effectively.

Got questions? Drop a comment below or check out our Superstrong Fitness gear to take your workouts to the next level! 🚀

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