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Compound exercises are those that involve more than one joint and more than one muscle group throughout the range of their motion. Examples of compound exercises are: Squats (with barbell and dumbbells) Lunges. Deadlifts. Leg Press. Barbell Bench Press, Dumbbell Bench Press (flat, incline, decline) Close Grip Bench Press.
The right way to do the plank exercise is to incorporate the movement into a very slow and deliberate pushup. Now thereâs value for time spent. Dynamic compound exercises are much more lethal. Try mixing up the ratios: 2 seconds top, 2 seconds middle, and 2 seconds with nose and chest grazing the floor.