Compound exercises are essential to your weight training program if your goal is to build mass. Compound exercises work multiple muscle groups simultaneously. This allows your body to lift a heavier weight load. Compound exercises also prompt your endocrine system to produce additional anabolic hormones which also aids muscle growth.
So which compound exercises are credited with producing the best results? The answer to that question varies. Each individual is different and the body will respond differently. But the most common compound exercises that will yield results are as follows:
Chest: Bench Press
Incline Press
Decline Press
Dips
Back: Deadlifts
Power Pulls
Upright Rows
Barbell/Dumbbell Bent Rows
Pull-ups & Pulldowns
Shoulders: Barbell Presses
Power Press
Upright Rows
Dumbbell Presses
BICEPS: Barbell Curls
Heavy Dumbbell Curls
Close Grip Chins
TRICEPS: Close-Grip Bench Press
Dips
LEGS: Power Squats
Leg Presses
Straight Legged Deadlifts