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Compound Movements – Squats, Deadlift, Bench Workout



How to properly perform Squats, Deadlifts, Overhead Shoulder Press, Bench Press and Pull-ups. The Best Five Compound Movements and Exercises.

We’ve been uploading videos for about 2 months now and from the beginning we’ve been asked to do a video on Compound Movements – so here it is!

In this video Brandon and guest Buff Dude Farino take you through the Golden Five: Squats, Deadlifts, Bench Press, Overhead Press and Pull-ups and tell you what they work and what joints and secondary muscles they’re good for.

Wanna get Buff? You’re gonna need the Dudes.

Brandon’s Breakdown:

Squats –
full body exercise that primarily works the thighs, hips and buttocks.

Joints – Hip, Knee, Ankle.

Muscles –

Primary: Gluteus Maximus, Quads and Hamstrings.

Secondary: Erector Spinae, Transverse Abdominus, Gluteus medius/minimus (Abductors), Adductors, Soleus, Gastrocnemius, among many others.

Start in the standing position and slowly descend allowing flexion in the hips and knees, and dorsiflexion in the ankle. Reaching parallel to the floor with your thighs slowly move the weight back to the top position causing extension in the hips and knees while the ankle plantarflexes.

Tip: Keep your lower back in an isometric hold in the straight position. Make sure your knees track in line with your toes at all times.

Deadlift –

Joints – Hip, Knee, Ankle.

Primary: Gluts, Hamstrings, Quads, adductor magnus

Secondary: Finger flexors, erector spinae, back muscles, abdomen, hip.

This movement is solely a concentric movement focusing on moving “dead weight”.

Form – Feet should be shoulder width apart. Hands should be slightly more than shoulder with apart. The back must be arched, as opposed to rounded. Shoulders back and chest out. Look straight ahead. Lift with emphasis on the legs (and drive the weight through your heels) until the bar reaches your knees, then use your lower back muscles to finish your lift and straighten your body.

Pull- ups –

Joints – Shoulder, elbow, wrist.

Muscles involved –

Primary: Latissimus Dorsi “Lats”

Secondary: Brachialis, Brachioradialis, Biceps Brachii, Teres Major, Deltoid Posterior, Infraspinatus, Teres Minor ,Rhomboids, Levator Scapulae, Trapezius Lower, Trapezius Middle, Pectoralis Minor.

Step up and grasp bar with overhand wide grip. Pull body up until chin is above bar. Lower body until arms and shoulders are fully extended. Repeat.

Overhead Press –

Joints – Shoulder, elbow, wrist.

Primary muscles : Deltoids ( anterior, medial and posterior head)

Secondary: Triceps, Abs, Obliques, Pectoralis minor.

Form: Grab the barbell with a palms facing out grip a little wider than shoulder width apart. Make sure your elbows are pointed out, and not straight down. Rest the bar on the top part of your chest. Dip your body slightly by bending the knees and push the barbell over your head. Make sure to pull your head forward as the bar passes your chin. At the top of the movement, the barbell should be slightly behind your head.

Bench Press –

Joints – Shoulder, elbow, wrist.

Muscles –

Primary: Pectoralis major/minor

Secondary: anterior deltoid, Triceps (long head), serratus anterior, coracobrachialis, scapulae fixers, traps.

Form – lying on a bench, with the shoulder blades pinched together to create a stable, solid base. keep your feet flat on the ground , with the buttocks always in contact with the bench. Bring the bar all the way down touching your chest at the nipple line and press up.

Tip: Different grip widths can be used to increase or decrease the range of motion and place more or less emphasis on particular muscles.

Buff Dudes / Fitness / Compound Movements
Starring Brandon n’ Farino
Shot n’ Edited by Hudson

Music by Kevin MacLeod

Griphop – ISRC: US-UAN-11-00413
Impact Intermezzo – ISRC: US-UAN-11-00620

Pixel Art By João Victor G. Costa (JinnDev)


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