9 Most Common Compound Exercises for Weight Loss

Chest Press

With a dumbbell in each hand and your feet flat on the floor and your knees bent, take a lying position on your back. (This complex exercise can also be performed on a bench.)

Overhead Press

Put your feet hip-width apart, bend your knees slightly, and tense your core. With your elbows pointing down and your palms facing front, hold a dumbbell at shoulder height in each hand

Bent-Over Row

Hold a dumbbell in each hand while standing with your feet hip-width apart. With your knees slightly bent and your body between 45 degrees and parallel to the floor, stretch your arms downward and hinge forward at the hips.


With your hands behind your shoulders, your legs stretched, and your feet hip-width apart, begin in the high plank position. As you pull the navel toward the spine, contract your abdominal muscles


With your toes turned slightly out, place your feet slightly wider than hip-width apart. Maintaining your chest raised, bend your knees and sit back into your hips to drop your butt until your thighs are about parallel to the floor.


Position your feet hip-width apart and place a dumbbell in front of each thigh with your palms facing upward. Engage your core and draw your shoulder blades back and down.

Forward Lunge

When your right thigh is parallel to the floor and both knees are at a 90-degree angle, take a stride forward with your right foot and bend them to lower yourself.

Dumbbell Clean and Jerk

Hold a dumbbell in each hand while standing with your feet hip-width apart. (For this maneuver, you'll need to go a little heavier.)

Dumbbell Snatch

Position one dumbbell horizontally on the floor between your feet so that they are hip-width apart. (For this move, you should use more force.)