List of Compound Movements

1Fast400 Forums > Training


Posted by: GuardDog Nov 21 2005, 08:35 AM
Copied from another board that Taurus posted for me. I thought it would be good here.

**LEGS**

DEADLIFTs -- Target (Quads,Hams) assist (glutes,back,traps)
SQUAT -- T(Q) a(h,g,B)
LEG PRESS -- T(Q) a(h,g,B)
STRAIGHT LEG DLs -- T(Q,H) a(lowerback,g)
HACK SQUAT -- T(Q) a(h,g)

**BACK**

BENTOVER ROWS -- Target (Lats) assist (biceps)
DBELL PULLOVERS -- T(Intercostals,Serratus) a(chest)
SEATED CABLE LONG ROW -- T(L) a(b,rear delts)
PULLUPS -- T(L) a(b,r d)
PULLDOWNS -- T(L) a(b,r d)
T-BAR ROW -- T(L) a(B)
ONE ARM D-BAR ROW -- T(L) a(B) - Good finisher

**SHOULDERS**

MILITARY PRESS -- Target (Deltoids) assist (triceps)
SEATED DBELL -- T(D) a(t)
BENT LAT-RAISES -- T(Rear D) a(upper back)
UPRIGHT ROWS -- T(Entire D) a(t,u B)

**CHEST**

WEIGHTED DIPS -- Target (Pectoralis) assist (shoulders,triceps)
WIDE-GRIP BENCH -- T(P) a(s,<t)
BENCH PRESS -- T(P) a(s,>t)
INCLINE BENCH -- T(upper P) a(s,tri)
DBELL FLYS -- T(Pecs) *Isolates P - Good finisher

**TRICEPS**

SKULLS -- Target (Triceps) assist (shoulders)
CLOSE GRIP BENCH -- T(T) a(s,t)
SEATED DBELL XTENSIONS -- T(T) a(s)
TRICEP PUSHDOWN -- T(T) *Isolates T - Good finisher

**BICEPS**

BARBELL CURL -- Target (Biceps) assist (shoulders)
INCLINE DBELL CURL -- T(B) a(s)
SEATED DBELL CURL -- T(B) a(s)
PREACHER CURL -- T(B) *Isolates B - Good finisher

**ABS**

CRUNCHES -- all varieties and/or weighted

**CALFS**

CALF-RAISES (Locked-Knee) -- Gastrocnemius (the 'DIAMOND' muscle under the back of the knee)
As the Gastrocnemius has two heads, you must 'roll-up' towards the outside of your feet (towards the small toes) which works the 'medial' (inside) head, and you must 'roll-up' towards the inside of your feet (towards the big toes) which works the 'lateral' (outside) head during the raises.

TOE PRESSES -- Soleus - the muscle under the Gastrocnemius
SEATED CALF RAISES -- Soleus - as above

Posted by: GuardDog Nov 21 2005, 09:56 AM
If you guys see something to add or change, please post it. smile.gif

Posted by: Btrice Nov 21 2005, 09:58 AM
Looks good to me, you should go into your post and disable emoticons though smile.gif

Posted by: MusicMan Nov 21 2005, 10:45 AM
Good post...but howare those all compound movements? Some of them just look like isolation movements. Also...with the deadlift, I'd probably put lower back in there before quads...but that's just me.

Posted by: CDONDICI Nov 21 2005, 10:48 AM
Good list, Id add lunges to the legs section, and not to be an ass but just to be technical not all of those are compounds.

Posted by: PennStateZ Nov 21 2005, 12:36 PM
most of the ones that are isolation are noted as such.

Posted by: GuardDog Nov 21 2005, 01:48 PM
QUOTE (Btrice @ Nov 21 2005, 08:58 AM)
Looks good to me, you should go into your post and disable emoticons though smile.gif

HAHA, I was wondering how in the hell did those pop-up in there. laugh.gif
thnx


Yes, I believe Taurus was putting in good finisher movements with the isolation ones. So technically they don't belong in the list as compound movements, rather just something extra.

Posted by: trouble Nov 21 2005, 02:01 PM
Are chins in there..I saw pulls..?

Except for the T-bar rows and hack squats, I do everything on that list...

Standing Calf raises are usually weighted..

Posted by: CDONDICI Nov 21 2005, 02:07 PM
QUOTE (trouble @ Nov 21 2005, 02:01 PM)
Are chins in there..I saw pulls..?

Except for the T-bar rows and hack squats, I do everything on that list...

Standing Calf raises are usually weighted..

I assume you mean BB hack squats? if so you should give them a try, I recently tried them for the first time and really liked the movement.

Posted by: DR X Nov 21 2005, 02:20 PM
Good list.

Posted by: trouble Nov 21 2005, 02:23 PM
QUOTE (CDONDICI @ Nov 21 2005, 11:07 AM)


Standing Calf raises are usually weighted.. [/QUOTE]
I assume you mean BB hack squats? if so you should give them a try, I recently tried them for the first time and really liked the movement.

No, I was referring to a hack squat machine.

Describe the form for a bb hack squat, please (for ref purposes).

Posted by: ShakesAllDay Nov 21 2005, 02:59 PM
QUOTE (trouble @ Nov 21 2005, 02:23 PM)
[QUOTE=CDONDICI,Nov 21 2005, 11:07 AM]

Standing Calf raises are usually weighted.. [/QUOTE]
I assume you mean BB hack squats? if so you should give them a try, I recently tried them for the first time and really liked the movement. [/QUOTE]
No, I was referring to a hack squat machine.

Describe the form for a bb hack squat, please (for ref purposes).

A always considered a hack squat to be like a front BB squat. Whereas the leg press to be a back BB squat.

Posted by: Supertzar Nov 21 2005, 03:30 PM
I would add cleans, jerks, power cleans, push press, snatches, power snatches, and overhead squats.

Posted by: CDONDICI Nov 21 2005, 04:18 PM
http://exrx.net/WeightExercises/Quadriceps/BBHackSquat.html

I try to keep my back a little straighter than the guy in the video.

Start with light wieght until you get the motion down.

Posted by: trouble Nov 21 2005, 04:35 PM
Nope. Have read about these numerous times (back squats) but not used them.

Will give them a try soon.

So do you like them? How are you pairing them in your program with other squats?

Thanks for the posted reply and PM.

Posted by: ShakesAllDay Nov 21 2005, 05:00 PM
QUOTE (trouble @ Nov 21 2005, 04:35 PM)
Nope. Have read about these numerous times (back squats) but not used them.

Will give them a try soon.

So do you like them? How are you pairing them in your program with other squats?

Thanks for the posted reply and PM.

trouble... you don't do back squats??? huh.gif

Do you only do front squats?

Posted by: CDONDICI Nov 21 2005, 06:29 PM
Right now I am just finishing up a 3x per week high freq. cycle.

Ive added them in on my reg. squat day I do 1-2 light sets to warm up.

On my next cycle I plan to give them there own day it will be a 4x per week cycle starting on xmas break.

Posted by: trouble Nov 21 2005, 06:55 PM
QUOTE (ShakesAllDay @ Nov 21 2005, 02:00 PM)
QUOTE (trouble @ Nov 21 2005, 04:35 PM)
Nope.  Have read about these numerous times (back squats) but not used them.

Will give them a try soon.

So do you like them?  How are you pairing them in your program with other squats?

Thanks for the posted reply and PM.

trouble... you don't do back squats??? huh.gif

Do you only do front squats?

Standard squats (bb behind the neck).

And front squats (bb on upper chest, using a cross handed grip).

Nope, not the hack squats with bb behind the knees.

You need to be real strict with form on that one to avoid injury.

I will memorize the movement first with an unloaded bar.

Then, add them to my rotation of squat lifts.

Cool...I love adding new compound movements to my workouts.

Posted by: azfittrainer Nov 21 2005, 11:30 PM
Flyes arent really a compound movement, there more of a isolation movement, the only joint really worked is the shoulder joint. A compund movement is on in which two or more joints are moved along at least 1 plane of motion. E.G. Bench which involves the shoulder, elbow, and wrist joints.

Posted by: trouble Nov 22 2005, 01:17 AM
Uhh, AZ, we did deal with the question of isolation movement inclusion in this list.

Between the first post and yours... laugh.gif

Sometimes reading the shit filler inbetween is useful.

(that said, I am also guilty of speed reading some thread, then getting a gentle slap as well)...

And you do answer a lot of posts very helpfully.

<There, a slap and a kiss to make it better> tongue.gif

Posted by: Brandon48172 Jul 11 2006, 04:44 PM
I may have missed it but I didn't see Good Morning listed.

Posted by: Roids Aug 3 2007, 02:26 PM
Some of those are not compound movements, like seated DB press or BB/DB Curls. And, where is the clean & press?