The Best Compound Exercises for Maximum Gains

If you want serious results in the gym, compound exercises should be the foundation of your workouts. These moves work multiple muscle groups at once, helping you build strength, size, and endurance faster than isolated exercises ever could. Here’s a breakdown of the best compound lifts you should prioritize.

1. Squats

Squats are the king of lower-body exercises. They work your quads, hamstrings, glutes, lower back, and core. Whether you’re doing back squats, front squats, or goblet squats, this movement trains your body to move heavy loads safely and powerfully.

Tip: Focus on keeping your chest up and knees tracking over your toes to prevent injury and maximize depth.

2. Deadlifts

Few exercises are as effective as the deadlift. This full-body movement hits your posterior chain, including glutes, hamstrings, lower back, traps, and core. Deadlifting builds real-world strength and massively improves overall athleticism.

Tip: Maintain a neutral spine throughout the lift. If your form breaks down, lower the weight until you nail it.

3. Bench Press

The bench press is a staple for upper-body development. It targets the chest, shoulders, and triceps, making it a go-to for anyone looking to add size and strength to their upper torso.

Tip: Keep your feet firmly planted, your shoulder blades squeezed together, and lower the bar under control for maximum power and safety.

4. Pull-Ups

Pull-ups might look simple, but they’re brutal and effective. They primarily target your lats and biceps, but they also engage your entire upper back, shoulders, and core.

Tip: If you can’t do a full pull-up yet, start with assisted pull-ups or negative reps to build the necessary strength.

5. Overhead Press

The overhead (or military) press builds serious shoulder strength and stability while also challenging your triceps and upper chest. Plus, it demands a strong, tight core for balance.

Tip: Lock your glutes and core when pressing to avoid leaning back and putting stress on your lower back.

6. Barbell Rows

Barbell rows target your back, biceps, and core all at once. They help balance out pressing movements like the bench press and build the thick, strong back you need for overall strength.

Tip: Keep your torso stable and avoid jerking the bar. Focus on a smooth, controlled pull.

Final Thoughts

If you want maximum gains, focus on mastering these compound exercises. They hit multiple muscle groups, boost your strength, and burn more calories than isolation moves. Stick to progressive overload—gradually increasing the weight—and prioritize good form. The results will speak for themselves.