12 Best Beginner Compound Exercises for Strength and Mass

I’ve shared various bodyweight and resistance compound exercises for beginners to develop strength and size.

Compound exercises engage many muscles simultaneously, helping you get more work done in less time.

Adding them to your training program can be highly effective and help you take your fitness to the next level.

5 Reasons to Add Compound Movements to Your Routine

1. Build Strength: Compound exercises allow you to lift heavy and help increase strength. Being strong helps enhance performance during other exercises and minimize the risk of injuries.¹ Schoenfeld BJ, Contreras B, Vigotsky AD, Peterson M. Differential Effects of Heavy Versus Moderate Loads on Measures of Strength and Hypertrophy in Resistance-Trained Men. J Sports Sci Med. 2016;15(4):715-722. Published 2016 Dec 1.
2. Promote Hypertrophy: Compound movements target multiple muscles simultaneously and help increase muscle growth.² Gentil P, Soares S, Bottaro M. Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy. Asian J Sports Med. 2015;6(2):e24057. doi:10.5812/asjsm.24057
3. Enhance Anaerobic Health: Weight training helps enhance anaerobic capacity by increasing muscular strength, power, and speed. Better anaerobic fitness helps you perform better during high-intense short-burst activities, like sprinting.
4. Improve Functional Fitness: Compound exercises, such as deadlift and overhead press, solidify the basic functional strength that is required in daily life, such as picking an object off the floor or a lifting box overhead and placing it in an appropriate place.
5. Time-Saving: Compound exercises stimulate various muscles simultaneously and help you train your entire body in a shorter time than isolation workouts.

Beginner Compound Resistance Exercises for Strength and Size

1. Smith Machine Back Squat

Muscle Worked	Force Type	Equipment Needed
Quads, Glutes, and Abs	Push	Smith Machine

Exercise Benefits:

• Build firm and beefy quads.
• Engage the glute and hamstring muscles and develop lower body strength.

Steps to perform:

1. Set the bar on the Smith machine at a suitable height.
2. Get under the bar and place it on the back of your shoulder.
3. Take a step forward and stand upright with feet shoulder-width apart and toes pointing slightly out.
4. Lower into a squat by bending your knees and hips until your thighs are parallel to the ground.
5. Push through your heels to stand up. That’s one rep.

Squat Tips/Mistakes:

• Ensure your knees do not pass your toes when you lower into the squat.
• Use a waist belt to provide stability to your lower back.
• Start with lightweight and gradually increase the weight.

When to perform:

• The squat is a compound exercise that requires great strength and energy, so it is best to do it right after your warm-up.

2. Smith Machine Incline Bench Press

Muscle Worked	Force Type	Equipment Needed
Chest, Triceps, and Delts	Push	Smith Machine

Exercise Benefits:

• It primarily targets the upper chest and helps improve muscle development.
• Also, stimulates the triceps and helps develop a muscular upper body.

Steps to perform:

1. Set the bench to a 30-45 degree incline.
2. Adjust the Smith machine bar to chest height.
3. Lie on the bench with your back flat.
4. Grip the bar slightly wider than shoulder-width.
5. Unrack the bar and lower it to your upper chest.
6. Push the bar back up in a controlled manner, engaging your pecs.

Incline Bench Press Tips/Mistakes:

• Brace your core and arch your back slightly for support.
• Avoid bouncing the bar on your chest.
• Exhale after each rep.

When to perform:

• Try to perform it as your first or second chest exercise.

3. Smith Machine Overhead Press

Muscle Worked	Force Type	Equipment Needed
Shoulder and Triceps	Push	Smith Machine

Exercise Benefits:

• Builds shoulder strength and muscle.
• Enhances upper body stability.
• Enhances functional fitness for daily activities.
• Increases bone density in the upper body.
• Can prevent shoulder injuries by strengthening supporting muscles.

Steps to perform:

1. Adjust the bar to chest height and place a bench underneath (75-80 degree incline).
2. Sit on the bench with your feet flat on the ground.
3. Grip the bar slightly wider than shoulder-width.
4. Press the bar overhead, fully extending your arms.
5. Lower it back to chest height and repeat for the desired times.

Overhead Press Tips/Mistakes:

• Maintain a strong, upright posture.
• Press the bar directly overhead.
• Exhale as you push the bar up.
• Using excessive momentum.
• Avoid gripping too narrow.

When to perform:

• Do it as a first shoulder exercise on your push day.

4. Rack Pull Deadlift

Muscle Worked	Force Type	Equipment Needed
Back, Legs, and Glute	Pull	Smith Machine

Exercise Benefits:

• Bolster the back, glutes, quads, and hamstrings.
• Reduce stress on the lower back compared to conventional deadlifts.
• Improve grip strength and overall muscle development.
• Suitable for those with limited mobility.
• Enhance posture and core stability.

Steps to Perform:

1. Set the barbell on safety pins in a power rack at knee height.
2. Stand close with feet hip-width apart and grip the bar just outside your knees.
3. Keep a straight back and chest up.
4. Lift the bar by extending your hips and knees.
5. Lower it back down under control.

Rack Pull Deadlift Tips/Mistakes:

• Maintain a neutral spine and engage your core.
• Use proper grip and wrist position.
• Lift explosively with hips and glutes.
• Gradually increase the weight to progress.
• Avoid using excessive momentum.

When to Perform:

• You can do the rack the pull deadlift on your back or leg day, depending on your choice.

5. Seated Cable Row

Muscle Worked	Force Type	Equipment Needed
Lats, Traps, and Biceps	Pull	Row Machine

Exercise Benefits:

• Reinforces back and biceps.
• Improve posture and spinal alignment.
• Enhance strength and endurance.
• Offer adjustable resistance for varying fitness levels.
• Easy on the lower back compared to bent-over rows.
• Help build an aesthetic torso.

Steps to perform:

1. Attach a V-bar or wide grip handle to the machine.
2. Sit facing the cable machine and position your feet on the footrests.
3. Grab the handle, keeping a straight back.
4. Driving your elbows, pull the handle towards your torso.
5. Pause for two seconds, then slowly extend your arms.

Seated Cable Row Tips/Mistakes:

• Maintain proper posture with a straight back.
• Use a full range of motion, pulling the handle towards your abdomen.
• Squeeze your shoulder blades together.

When to Perform:

• You can do seated row anytime, in the middle or at the end of your back training. You can also do it with shoulder, chest, and leg workouts.

6. 45-Degree Incline IYT Raises

Muscle Worked	Force Type	Equipment Needed
Back and Shoulder	Pull	Bench and Dumbbells

Exercise Benefits:

• Strengthen back and shoulder muscles simultaneously.
• Target rear deltoids (I), side deltoids (Y), and upper traps (T).
• Build a firm and defined upper body.

Steps to perform:

1. Set a bench to a 45-degree angle.
2. Lie face-down on the bench with a dumbbell in each hand.
3. Keep your arms straight below with your palms facing each other.
4. Raise your arms straight against you until they are parallel to the floor. That’s what I raise.
5. Bring your arms to the start, then raise them diagonally to complete the Y raise.
6. Return your arms again, and lift them to your sides to form a T shape with your torso.
7. Repeat all these steps again and do as many times as possible.

IYT Raises Tips/Mistakes:

• Use light dumbbells to start.
• Focus on controlled, deliberate movements.
• Squeeze shoulder blades during raises.
• Keep a neutral neck position.

When to Perform:

• You can perform incline IYT raises when you train your back and shoulder together on the same day, as it will save you time and optimize your workout.

7. Front Lunge

Muscle Worked	Force Type	Equipment Needed
Quads, Glutes, and Hamstrings	Push	Dumbbell

Exercise Benefits:

• Front lunges strengthen quadriceps, hamstrings, and glutes all at once.
• Improve lower body strength, balance, and coordination.
• Enhance hip flexibility and engage the abdominal muscles.
• Level up your functional fitness that helps in daily activities.

Steps to perform:

1. Holding a dumbbell in each hand, stand upright in the split stance.
2. Keep your arms straight by your sides with your palms facing up.
3. Brace your core and maintain a neutral spine position.
4. Lower into a lunge until your rear knee almost touches the floor.
5. Press through your leading foot to return to the starting position.
6. Repeat on the opposite side and perform as many reps as possible.

Front Lunge Tips/Mistakes:

• Take a long stride, keeping the front knee above the ankle.
• Push through the heel when returning to the starting position.
• Avoid Leaning forward excessively and letting your knees go past the toes.

When to Perform:

• Lunges is an excellent exercise to do anytime you like. You can do it on weighted cardio day, leg strengthening day, or total body workout day.

Best Bodyweight Compound Exercises for Beginners

8. Pull Up

Muscle Worked	Force Type	Equipment Needed
Back, Biceps, and Abs	Pull	Pull-up Bar

Exercise Benefits:

• Pull-ups target the upper body, especially the back and biceps.
• Improve upper body strength, endurance, and appearance.
• Bolster abdominal and grip strength.

Steps to perform:

1. Hang onto the bar with a grip slightly wider than shoulder-width apart.
2. Engage your shoulder blades and, retracting them, pull your body up towards the bar by bending your elbows.
3. Continue until your chin clears the bar.
4. Lower yourself with control until your arms are extended.

Pull Up Tips/Mistakes:

• Engage your core muscles.
• Use assistance bands if needed.
• Grab the bar with an overhand firm grip
• Avoid over-arching your back and swinging your body when pulling up.

When to Perform:

• You can do the pull-ups at the start of your sessions if you want to perform more repetitions on your back day. Even if you don’t do a complete pull-up, do the partial reps or hang onto the bar.

9. Bar Dip

Muscle Worked	Force Type	Equipment Needed
Chest, Triceps,	Push	Dip Station

Exercise Benefits:

• Bar dips target the chest, triceps, and shoulders simultaneously.
• Enhance upper body strength, stability, and muscle definition.
• Improve pushing power and functional strength.

Steps to perform:

1. Grab the bar’s handles firmly, hoist yourself up, and keep your arms straight.
2. Slightly lean your torso forward, maintain a flat back, and brace your core.
3. Bending your arms, lower your body until your shoulders are below your elbows.
4. Push through your palms to extend your arms and return to the starting position.

Bar Dip Tips/Mistakes:

• Keep your chest up and shoulders down.
• Hold your core tight for stability.
• Use your palms to extend your arms.
• Exhale after each rep.

When to Perform:

• You can superset bar dip with pull-ups to build a muscular, ripped torso.

10. Chin Up

Muscle Worked	Force Type	Equipment Needed
Biceps, Back, and Abs	Pull	Pull-up Bar

Exercise Benefits:

• Chin-ups work the back and biceps and strengthen upper body muscles.
• Enhance grip strength and forearm development.
• Build functional strength for daily activities.

Steps to perform:

1. Hang onto the bar with palms underneath and arms straight.
2. Keep a hip-width grip, engage your core, and slightly bend your knees.
3. Retracting your shoulder blades, pull your body up until your chin clears the bar.
4. Lower your body with control until your arms are extended.

Chin Up Tips/Mistakes:

• Keep your abdominal muscles engaged throughout the movement.
• Grab the bar with an underhand grip and keep your thumbs hip-width apart.
• Avoid over-arching your back and swinging your body when chin-up.

When to Perform:

• Perform chin-ups whenever you like, and do as many times as possible.

11. Plank

Muscle Worked	Force Type	Equipment Needed
Core and Shoulder	Isometric	None

Exercise Benefits:

• Engage multiple muscle groups simultaneously, particularly the core.
• Improve posture and spinal alignment.
• Enhance overall stability and balance.

Steps to perform:

1. Lie on your forearms with your hands directly below your shoulders.
2. Brace your core and glutes, and keep your body in a straight line from head to heels.
3. Stay there for as long as possible.

Plank Tips/Mistakes:

• Maintain a straight line from head to heels.
• Engage your core and glutes throughout the hold.
• Avoid raising your hips too high or low.
• Breathe as usual.

When to Perform:

• You can do plank to hit your core at the end of your workout.

12. Push Up

Muscle Worked	Force Type	Equipment Needed
Chest, Triceps, Front Delt	Push	None

Exercise Benefits:

• Push-ups strengthen the chest, shoulders, and triceps.
• Enhance upper body muscular endurance and muscle definition.
• Improve core stability, posture, and functional fitness.

Steps to perform:

1. Start in a plank position with your hands placed slightly wider than shoulder-width apart.
2. Keep your body in a straight line from head to heels.
3. Bending your elbows, lower your torso towards the ground until your chest hovers over the floor.
4. Push through your palms until your arms are extended.

Push Up Tips/Mistakes:

• Maintain proper form with a straight body.
• Keep elbows close to your body and avoid letting them flare to your sides.

When to Perform:

• Do push-ups whenever you like, and do as many times as possible.

Full Body Beginner Compound Workout Routine Sample

Monday

Exercise	Target Muscle	Sets	Reps
Pull-up	Back and Biceps	2	4-6
Back Squat	Lower Body	3	10-12
Incline Bench Press	Chest	3	10-12
Incline IYT Raises	Back and Shoulder	3	10-12
Seated Cable Row	Back	3	10-12

Wednesday

Exercise	Target Muscle	Sets	Reps
Rack Pull Deadlift	Legs and Back	3	8-10
Overhead Press	Shoulder	3	10-12
Front Lunge	Lower Body	3	8/leg
Chin Up	Biceps, Back	3	6-8
Push-up	Chest	3	10-12

Friday

Exercise	Target Muscle	Sets	Reps
Pull-up	Back	3	AMRAP
Push-up	Chest	3	AMRAP
Plank	Core	3	45-sec
Bar Dip	Chest	3	AMRAP

• AMRAP: As many reps as possible.

References

• 1
  Schoenfeld BJ, Contreras B, Vigotsky AD, Peterson M. Differential Effects of Heavy Versus Moderate Loads on Measures of Strength and Hypertrophy in Resistance-Trained Men. J Sports Sci Med. 2016;15(4):715-722. Published 2016 Dec 1.
• 2
  Gentil P, Soares S, Bottaro M. Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy. Asian J Sports Med. 2015;6(2):e24057. doi:10.5812/asjsm.24057