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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.
Isometric exercises, also known as static strength training, involve muscular actions in which the length of the muscle does not change and there is no visible movement at the joint (1). The term 'static contraction training' is sometimes used to describe isometrics.However, 'contraction' signifies a change in length (shortening) of the muscle belly, which does not occur during static strength training. The term 'static action' is preferred to static contraction.oth submaximal and maximal isometric muscle actions can increase isometric strength (2,3,4) and induce muscular hypertrophy (5,6). In practice, maximal isometric exercises are used for strength and conditioning and submaximal exercises are used for rehabilitation (1).