This One Variation Makes Exercises Twice As Effective — Here’s How

Isolation exercises are the opposite of compound exercises—they involve only one joint. You’re likely used to seeing both types of movements in your workouts. “For example, a triceps kickback is a very common isolation exercise that involves only the triceps—the arm is bending and extending at the elbow and the tricep flexes,” explains Miller. 

But you can work your triceps and other muscles at the same time by doing a compound exercise like a triceps pushup. “Not only are you working your triceps as you bend and extend at the elbow to lower and lift yourself, but you are also working shoulders, back, abs, and even biceps.” 

As Thompson explains, “Compound exercises are great for a holistic training program, while isolation exercises can be executed to grow specific muscle groups.”

If you’ve ever biceps-curled into oblivion, you can already see the appeal of compound movements. “The variety can be fun, engaging, and keep workouts interesting, leading to an increase in motivation and consistency, which in turn leads to sustainable fitness goals long term,” says Thompson.

But aside from being more interesting to perform, there are several physical benefits of compound movements to pique your interest.