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Best Compound Exercises For Muscle

By inclining the bench to a 30 degree angle, you may target your upper pecs with the bench press.

1. Dumbbell bench press

Hold for a moment, and then return the weights to their original height.Variations

Dumbbell bench press

Overhand grip a pull-up bar with your hands somewhat wider than shoulder-width apart.

2. Pull-up

You should be in a dead hang position, where your arms are straight and your legs are crossed behind you.


Using your hands facing back, pick up a set of dumbbells and hold them at shoulder height in front of your thighs.

3. Dumbbell deadlift

In the Romanian deadlift, the legs are kept straight with only a small bend at the knees.

Dumbbell deadlift

Without moving your head or shoulders, bring your upper arms down until they are parallel to the floor.

4. Dip

Don't rush back to where you were before the pause.


Place two heavy dumbbells at shoulder height with your palms facing forward, and sit on the seat of an incline bench so that the back is vertical.

5. Seated military press

Slowly press the dumbbells up until your arms are straight while keeping your back straight and your core engaged.

Seated military press

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