The 5 Best compound Movements for Size

Deadlift

Preparation

With feet flat beneath bar, squat down and grasp bar with shoulder width or slightly wider overhand or mixed grip

Movement

Lift bar by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded. 

Return and repeat.

Dips

Preparation 

Grab the bars and jump up. Balance yourself with locked elbows. 

Movement

Lower your body by bending your arms. Lean your torso slightly forward. 

Go down until your shoulders are below your elbows at the bottom. 

Lift your body back up to the starting position by straightening your arms. 

Bench Press

Preparation

Lie on bench. Dismount barbell from rack over upper chest using wide overhand grip.

Movement

Lower weight to chest. Press bar upward until arms are extended. Repeat.

Reverse Grip Bent Over Row

Preparation

Choose a suitable weight for the barbell, stand with feet shoulder width apart.

Bend knees slightly and bend over bar with back straight. 

Grasp bar with wide underhand grip. 

Movement

Pull barbell towards your waist.

Return until arms are extended and shoulders are stretched downwards. Repeat.

Squat

Preparation

Position bar high on back of shoulders and grasp barbell at sides. Stand with feet shoulder width apart

Movement

Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet.

Decent until thighs are past parallel to the floor

Extend knees and hips until legs are straight. return and repeat