Mariposas
Best Compound Exercises
By Zachary, builder of Mariposas · Reviewed against published exercise-science sources (references)
· Last updated June 2026
Compound exercises work multiple muscles across more than one joint, they let you lift the most weight and build the most overall strength and muscle in the least time. Here are 59 of the best, each with a form video. Compound vs isolation explained →
Barbell Bench Press
Incline Bench Press
Decline Bench Press
Dumbbell Bench Press
Incline Dumbbell Press
Push-Up
Machine Chest Press
Lat Pulldown
Seated Cable Row
Barbell Row
Pull-Up
T-Bar Row
Dumbbell Row
Machine Row
Overhead Press
Dumbbell Shoulder Press
Arnold Press
Machine Shoulder Press
Upright Row
Dips
Barbell Squat
Front Squat
Deadlift
Romanian Deadlift
Leg Press
Lunge
Bulgarian Split Squat
Hip Thrust
Goblet Squat
Hack Squat
Sumo Deadlift
Mountain Climbers
Running
Cycling
Rowing
Jump Rope
Burpees
Jump Squat
High Knees
Stair Climber
Clean & Jerk
Snatch
Thruster
Turkish Get-Up
Kettlebell Swing
Man Maker
Close-Grip Bench Press
Chest-Supported Row
Good Morning
Walking Lunge
Belt Squat
Pendulum Squat
Cable Woodchop
Power Clean
