Compound vs. Isolation Movements

If you’ve been working out for a while, or even just starting, you may have heard the terms “compound movements” and “isolation movements.” They can get confusing as to which should be used in certain workouts. Let’s break it down.

Compound Movements:

The Bench Press

As the name suggests, compound movements are typically exercises that engage more than one muscle group and also use various joints. These movements often comprise most of one’s workout, for reasons we’ll discuss later. 

An example of a popular exercise that requires compound movements is the bench press. The bench press requires the activation of your pectoral muscles, shoulders, and triceps, as well as the elbows and shoulder joints. Since compound movements work out more than one muscle group, it is important that you maintain proper form, as the risk of injury is higher for compound movements.

Compound exercises, like the squat and bench press, are considered harder to perform due to how physically demanding they are in contrast to isolation exercises; however, that does mean you get more out of compound exercises overall. 

Another benefit to hitting more muscle groups at once is the fact that you can complete workouts faster, instead of spending more time on exercises that isolate one muscle group at a time. Targeting multiple groups also causes a greater release of hormones—namely testosterone and growth hormones—which are essential for muscle growth. 

List of common exercises with compound movements:

1. Deadlift

2. Squats

3. Bench Press 

4. Lunges 

5. Shoulder press 

6. Pullups

7. Muscle-ups

8. Pushup (& all variations)

1. Standard pushups

2. Wide pushups

3. Diamond pushups

4. Archer pushups 

5. Planche pushups 

Isolation Movements: 

Tricep Kickbacks 

Unlike compound exercises, isolation exercises only work one muscle group at a time, as well as only use one joint. An example of this is the bicep curl, which targets your biceps and uses your elbow. Because this exercise targets one muscle group, its growth benefits are usually localized and concentrated in that group. There is a lower risk of injury when performing isolation movements.

List of common exercises with isolation movements: 

1. Leg extensions

2. Overhead tricep extensions

3. Tricep extensions

4. Tricep kickbacks 

5. Barbell curl

6. Bicep curl

7. Calf raise

8. Leg curls

9. Lateral raises 

Which one should you incorporate?

Some people recommend skipping out on isolation movements, but the truth is that both types of movements are essential and should be part of any workout. Both types of movements have their advantages and disadvantages. 

That being said, exercises with compound movements should still take up the bulk of your workouts, as they engage more muscle groups at a time, save time, and burn more calories at the same time. By making sure the majority of your workouts consists of compound movements, it ensures you get the most out of your efforts.

Exercises with isolation movements should only be included when a muscle group is underused or weak compared to other muscle groups. Consistently only incorporating isolation exercises will result in a higher risk of overtraining one group and neglect on other muscle groups.

Conclusion:

Although some people might say to “only do compound exercises” or “avoid isolation exercises,” at the end of the day, it is important to do both.  The correct balance of both types will lead to better results and growth overall!

Sources:

Laker, Isabelle. “Compound vs. Isolation Exercises.” True Protein, True Protein, 23 Aug. 2017, www.trueprotein.com.au/blogs/exercise/compound-vs-isolation-exercises#:~:text=As%20its%20name%20suggests%2C%20a,one%20specific%20group%20of%20muscles. 

MyMed. “What Are the Pros and Cons of Compound Exercises?” MyMed, www.mymed.com/health-wellness/isolation-exercises-vs-compound-exercises/what-are-the-pros-and-cons-of-compound-exercises. Accessed 31 Aug. 2024. 

ShannonClarkFitness. “Compound vs. Isolated Exercises: Making an Effective Training Program.” Bodybuilding.Com, 23 Jan. 2019, www.bodybuilding.com/fun/sclark55.htm. 

Dunn, Paul. “Muscles Used in the Bench Press - Pt Skills.” PT Skills - INDUSTRY LEADING PERSONAL TRAINING COURSES, 9 Aug. 2023, ptskills.co.uk/muscles-used-in-the-bench-press/#:~:text=Muscles%20of%20the%20Bench%20Press&text=The%204%20main%20joint%20actions,the%20hands%20with%20arms%20extended).