15 Compound Exercises for Total Body Strength

Building total body strength doesn’t have to be complicated or time-consuming. Compound exercises—movements that work multiple muscle groups simultaneously—are key to improving functional strength, burning more calories, and boosting overall fitness.

Whether you’re a beginner or a seasoned athlete, these 15 exercises can be the backbone of an effective home or gym workout. Let’s dive into each exercise, learn the proper form, and discover practical tips to help you get the most out of your training.

Overview Table

Exercise	Primary Muscles	Equipment	Key Tip
Dumbbell Bench Press	Chest, Shoulders, Triceps	Dumbbells, bench/floor	Maintain a controlled tempo; don’t lock out elbows.
Goblet Squat	Quads, Glutes, Core	Dumbbell/Kettlebell	Keep the weight close to your chest; push through heels.
Bent-Over Row	Upper Back, Biceps, Core	Dumbbells/Barbell	Squeeze your shoulder blades at the top; keep your back straight.
Overhead Press	Shoulders, Upper Back, Triceps, Core	Dumbbells/Barbell	Engage your core for stability; avoid using momentum.
Pull-Ups	Back, Biceps, Core	Pull-Up Bar	Use a full range of motion and control your descent.
Bulgarian Split Squat	Quads, Glutes, Hamstrings, Core	Dumbbells (optional), bench	Keep your front knee aligned with your toes.
Clean and Press	Full Body (Legs, Back, Shoulders, Arms)	Barbell/Dumbbells	Use explosive hip drive during the clean phase.
Snatch	Full Body, Emphasis on Explosiveness	Barbell/Kettlebell	Focus on speed and form; transition smoothly.
Thrusters	Legs, Shoulders, Core	Dumbbells/Barbell	Combine squat and press in one fluid motion.
Kettlebell Swings	Glutes, Hamstrings, Core, Shoulders	Kettlebell	Power from the hips; keep arms relaxed.
Push-Ups	Chest, Triceps, Shoulders, Core	Bodyweight	Maintain a straight line; engage your core.
Dips	Chest, Triceps, Shoulders	Parallel Bars or sturdy surface	Lower slowly to protect your shoulders.
Burpees	Full Body, Cardio + Strength	Bodyweight	Move quickly with explosive power for maximum burn.
Resistance Band Pull-Aparts	Upper Back, Rear Deltoids	Resistance Band	Keep your arms straight and squeeze your shoulder blades.
Lunges	Quads, Glutes, Hamstrings, Core	Bodyweight/Dumbbells	Step forward with control; ensure the knee stays over the ankle.

1. Dumbbell Bench Press – Power Up Your Chest and Triceps

The dumbbell bench press is a classic compound movement that targets your chest, shoulders, and triceps simultaneously. Lifting with dumbbells helps improve muscle balance by forcing each side of the body to work independently.

How to Do It:
Lie on a bench (or on the floor if no bench is available) with a dumbbell in each hand. Position the weights at chest level with your palms facing forward. Press the dumbbells upward until your arms are fully extended, then lower them slowly back to the starting position.

Key Tip:
Keep your core engaged and use a controlled tempo to maximize muscle activation and avoid injury.

2. Goblet Squat – Sculpt Your Legs and Glutes

The goblet squat is a fantastic exercise for strengthening your quadriceps, glutes, and core. It also reinforces proper squat form, making it ideal for beginners and advanced athletes alike.

How to Do It:
Hold a dumbbell or kettlebell close to your chest with both hands. Stand with your feet shoulder-width apart. Lower yourself by pushing your hips back and bending your knees until your thighs parallel the ground. Push through your heels to return to the starting position.

Key Tip:
Keep the weight close to your chest to maintain balance, and ensure your knees don’t extend past your toes.

3. Bent-Over Row – Build a Strong Back and Arms

A strong back is essential for overall strength and posture. The bent-over row targets the upper back, biceps, and core, improving your pulling strength and muscular balance.

How to Do It:
Stand with your feet hip-width apart while holding a dumbbell in each hand. Bend forward at your hips while keeping a slight bend in your knees and a flat back. Pull the weights toward your torso, squeezing your shoulder blades together, then lower them back slowly.

Key Tip:
Focus on the contraction in your back muscles and avoid using momentum to lift the weight.

4. Overhead Press – Develop Shoulder Strength

The overhead press is a compound exercise that works the shoulders, upper back, and triceps while engaging your core for stability. This move is excellent for developing upper body power.

How to Do It:
Stand with your feet shoulder-width apart, holding dumbbells at shoulder height with palms facing forward. Press the weights upward until your arms are fully extended overhead, then lower them back with control.

Key Tip:
Keep your core tight and avoid arching your back to ensure proper form and balance.

5. Pull-Ups – Strengthen Your Back and Arms

Pull-ups are a bodyweight exercise that builds impressive strength in your back, biceps, and core. They also help develop grip strength and improve overall upper-body stability.

How to Do It:
Grip a pull-up bar with palms facing away (for pull-ups) or towards you (for chin-ups). Hang with your arms fully extended, then pull yourself up until your chin clears the bar. Lower yourself down slowly and repeat.

Key Tip:
Focus on a full range of motion with controlled movements to maximize muscle engagement.

6. Bulgarian Split Squat – Boost Leg Strength and Balance

This unilateral exercise is excellent for targeting the quads, glutes, and hamstrings while also improving balance. Bulgarian split squats help correct strength imbalances between legs.

How to Do It:
Stand a few feet in front of a bench. Extend one leg back and rest the top of your foot on the bench. Lower your body by bending the front knee until your thigh is parallel to the floor, then push through your front heel to rise back up.

Key Tip:
Keep your front knee aligned with your toes and your core engaged for maximum stability.

7. Clean and Press – Full-Body Power Move

The clean and press is a dynamic compound exercise that involves almost every major muscle group. It helps build explosive strength and improves coordination.

How to Do It:
Start with a barbell or dumbbell on the floor. Clean the weight by lifting it to shoulder level in one fluid motion, then press it overhead. Lower the weight back to your shoulders and finally to the ground.

Key Tip:
Focus on using your hips explosively during the clean phase and maintain controlled movements throughout the press.

8. Snatch – Explosive Full-Body Exercise

The snatch is an Olympic lift that challenges your body, emphasizing speed and coordination. This exercise is great for building explosive power and overall strength.

How to Do It:
Using a barbell or kettlebell, start from the floor and lift the weight overhead in one swift movement until your arms are fully extended. This exercise requires precise timing and technique.

Key Tip:
Focus on smooth transitions and maintaining control during the lift to prevent injury.

9. Thrusters – Combine Squat and Press

Thrusters combine a front squat with an overhead press in one explosive movement. This exercise targets your legs, shoulders, and core, offering strength and conditioning benefits.

How to Do It:
Hold a pair of dumbbells or a barbell at shoulder level. Perform a squat and press the weight overhead in one fluid motion as you rise. Lower the weight back to your shoulders as you descend into the next squat.

Key Tip:
Keep the movement fluid, and use your legs to generate momentum for the press.

10. Kettlebell Swings – Power from Your Hips

Kettlebell swings are a powerhouse exercise that primarily targets the glutes, hamstrings, and core while engaging your shoulders. They are excellent for building explosive hip strength.

How to Do It:
Stand with your feet shoulder-width apart and hold a kettlebell with both hands. Swing the kettlebell between your legs, then drive your hips forward to swing it up to chest level. Allow the weight to swing back and repeat.

Key Tip:
Focus on driving the movement from your hips, not your arms, and maintain a neutral spine throughout.

11. Push-Ups – Classic Bodyweight Strength

Push-ups are a timeless compound exercise that simultaneously works your chest, triceps, shoulders, and core. They’re easily adaptable to any fitness level.

How to Do It:
Begin in a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the floor, then push back to the starting position.

Key Tip:
Keep your core tight and your body straight to maximize effectiveness and prevent injury.

12. Dips – Enhance Chest and Triceps

Dips are effective for building the chest, triceps, and shoulder muscles. They can be performed using parallel bars or any sturdy, elevated surface.

How to Do It:
Position your hands on parallel bars (or on the edge of a bench) with your body suspended. Lower yourself until your elbows form a 90-degree angle, then push back up to extend your arms.

Key Tip:
Lower your body slowly to avoid shoulder strain, and keep your torso upright to target the correct muscles.

13. Burpees – Full-Body Conditioning

Burpees are a challenging compound exercise that combines strength training with cardio. They work almost every muscle group while boosting your heart rate for a serious calorie burn.

How to Do It:
From a standing position, drop into a squat, kick your legs back into a push-up position, perform a push-up (optional), return to a squat, and jump explosively into the air.

Key Tip:
Keep your movements quick and explosive while maintaining proper form to maximize benefits and minimize injury risk.

14. Resistance Band Pull-Aparts – Tighten Your Upper Back

Resistance band pull-parts focus on the upper back and rear deltoids, which is essential for improving posture and preventing shoulder imbalances.

How to Do It:
Stand with your feet shoulder-width apart and hold a resistance band with both hands in front of you at shoulder height. Pull the band apart with straight arms by squeezing your shoulder blades together, then return slowly to the starting position.

Key Tip:
Keep your arms straight throughout the movement and focus on the squeeze between your shoulder blades.

15. Lunges – Dynamic Lower Body Strength

Lunges are a versatile compound exercise that targets the quads, glutes, hamstrings, and core while enhancing balance and stability.

How to Do It:
Step forward with one leg into a lunge, lowering your body until both knees are bent at approximately 90 degrees. Push back to the starting position and repeat on the opposite side.

Key Tip:
Ensure your front knee remains directly above your ankle and that you maintain an upright posture.

Conclusion

Compound exercises are the cornerstone of a well-rounded strength training routine. By incorporating these 15 exercises into your workout regimen, you’ll work multiple muscle groups at once, improve your coordination, and build functional strength that translates into everyday activities.

FAQs

Q1: What are compound exercises?
A1: Compound exercises work multiple joints and muscle groups simultaneously, efficiently building overall strength and muscle mass.

Q2: How many sets and reps should I perform?
A2: Aim for 3 sets of 8-12 reps per exercise. Adjust as needed based on your goals and fitness level.

Q3: Can beginners perform these exercises?
A3: Absolutely. Beginners can start with lighter weights or bodyweight variations and progress as their strength and confidence improve.

Q4: How often should I include compound exercises in my routine?
A4: Incorporate them into 3-4 workouts per week, ensuring you allow adequate rest and recovery between sessions.

Q5: Do I need a lot of equipment?
A5: Not really. Many compound exercises can be done with basic equipment like dumbbells, barbells, or even your body weight. Modifications are available for those with limited resources.

Q6: What are the main benefits of compound exercises?
A6: They increase overall strength, improve coordination and balance, save time by targeting multiple muscles at once, and boost functional fitness.

Q7: How can I ensure proper form?
A7: To master the technique, start with lighter weights, consider working with a trainer for feedback, and always focus on controlled movements and proper posture.