Compound & Accessory Exercises
Compound Exercises & Accessory Exercises
In accordance with the muscles and joints which involved in workout exercises they can be Compound and Accessory ones. Compound exercises are good for muscle building because they load few muscles group at once. They give real strength and muscle mass. This is especially important for beginners. Accessory exercises load only one muscle group and will be good at the workout end. The main rule is – always begin your workout with Compound exercise and finish with Accessory ones.
Here I manage list of most popular compound and accessory exercises for main muscles.
| Muscles |
Workout Exercises
|
|
|
Compound
|
Accessary
|
|
| Chest | Barbell bench press | Chest fly |
| Incline barbell bench | Incline chest fly | |
| Decline barbell bench | Decline chest fly | |
| Flat dumbbell press | ||
| Incline dumbbell press | ||
| Decline dumbbell press | ||
| smith bench press | ||
| hammer strength press (incline and decline) | ||
| Parallel bar dips | ||
| Shoulders | standing military press (to front of head) | lateral raises (or shoulder fly) |
| dumbbell shoulder press | rear delt rises | |
| upright row | front delt rises | |
| machine press | ||
| barbell press to back of head | ||
| Back | Barbell Rows | |
| Cable Rows | ||
| Cable Lat Pull-down | ||
| Pull-ups | ||
| Bent-over rows | ||
| Deadlift | ||
| Shrugs | ||
| Legs | squats | lying leg curls |
| smith machine squats | standing leg curls | |
| hack squats (machine) | Leg extension | |
| leg press | ||
| Lange | ||
| stiff leg deadlift | ||
| Triceps | close grip bench | triceps extension |
| dips (in upright position) | pushdown | |
| diamond pushups (weighted) | Vertical extension | |
| Biceps | hammer curl | concentration curl |
| Barbell biceps curl | preacher curl | |
| reverse curl | ||
| Dumbbell biceps curl | ||
| Abs | crunches | |
| abdominal reverse curl | ||
Written by: Dennis Borisoff
© April 2010 www.gymper.com. All rights reserved. Reprint article with link only.
Please send me work out routines for perfect shape, am aged 22, 175cms of height and weighing 55kgs only. Adding tummy recently so going for gym for past one month, so am a beginner.
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