11 Best Compound Exercises for Weight Loss

1. Dumbbell Bench Press

Incorporating dumbbells into compound movements enhances their weight-loss potential by increasing stability demands and engaging multiple muscle groups simultaneously. The dumbbell bench press, for instance, targets the chest, delts, triceps, and core, effectively sculpting key upper-body muscles while boosting overall strength and stability.

Start by sitting on a flat bench with the dumbbells at shoulder height and your palms facing inward. Press the dumbbells until your arms are straight, then lower them slowly until they tap your shoulders. Next, push the dumbbells back up, squeezing your chest and tricep muscles. Keep your feet flat on the floor and your core engaged. Perform three sets of 12 to 15 reps with 60 seconds of rest between sets.