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Top 10 compound movements with examples bodybuilders use to add muscle size

Allrj Bodybuilder posing

Compound movements are the key to packing on serious muscle mass. They are the most effective exercises for building both size and strength, as they involve multiple muscle groups at once and allow for heavier lifting. In this blog post, well cover the top 10 compound movements that bodybuilders use to add muscle size.

 

So without further ado here are the top 10 best compound movements for bodybuilding.

1. Squats (The granddaddy of them all) – Squats are one of the most effective exercises for building strength and size in the entire body. For maximum results, aim to keep your chest up, your back straight, and your feet slightly wider than shoulder width apart.

2. Deadlifts – Deadlifts are another great exercise for building size and strength. Keep your back straight, your core engaged, and your feet shoulder width apart while performing deadlifts.

3. Bench Press (The great grand dad of chest exercises – Bench presses are a staple exercise in any bodybuilder’s routine. Keep your feet flat on the floor, your core braced, and your back flat against the bench while performing this exercise.

4. Overhead Press – Overhead presses are an excellent compound movement for building shoulder and upper body strength. Keep your core tight and your back straight while performing this exercise.

5. Pull Ups – Pull ups are an effective exercise for building back and shoulder strength. Keep your chest up and your core engaged while performing pull ups. You could do these at home by using one of these.

6. Barbell Rows – Barbell rows are one of the best exercises for building back strength and size. Keep your chest up, your core engaged, and your feet slightly wider than shoulder width apart while performing this exercise.

7. Dips – Dips are a great exercise for building chest and tricep strength. Keep your elbows tucked in and your core tight while performing dips. You can also do these at home on a dip station.

8. Barbell Shrugs – Barbell shrugs are an effective exercise for building shoulder and upper back strength. Keep your core engaged and your back straight while performing this exercise.

9. Lunges – Lunges are an excellent compound movement for building leg strength and size. Keep your chest up, your core tight, and your feet slightly wider than shoulder width apart while performing this exercise.

10. Farmer’s Walk – Farmer’s walks are an effective exercise for building grip and core strength. Keep your core tight and your back straight while performing this exercise.

These are the top 10 compound movements that bodybuilders use to add muscle size. Give them a try and watch your strength and size skyrocket!

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