When it comes to getting stronger and building muscle efficiently, you can skip the endless isolation work. Focus instead on compound upper body exercises—the lifts that hit multiple muscle groups at once and deliver serious results.
Whether you train at home or in a gym, these seven moves should be at the core of your upper body workout routine.
1. Barbell Bench Press
Let’s start with the classic.
The bench press trains your chest, shoulders, and triceps in one powerful movement. It’s one of the most effective ways to build upper-body pushing strength.
Muscles Worked:
- Pectorals
- Deltoids
- Triceps
Pro Tip: Vary your grip width to shift emphasis. Go wide for more chest, narrow for more triceps.
Gear We Recommend:
- Competition Flat Bench
- Griffin Bar 2.0
- GR3 Power Rack with Spotter Arms for safety
2. Overhead Press
Sometimes called the “strict press,” this movement builds strong, broad shoulders and powerful triceps.
It also forces you to brace your core, making it more than just a shoulder exercise.
Muscles Worked:
- Deltoids
- Triceps
- Upper chest
- Core (isometrically)
Try It Seated or Standing: The standing version challenges your full body. The seated version isolates the upper body more.
3. Pull-Up
If you can do pull-ups, keep doing them. If you can’t—start working toward them now.
Pull-ups build serious upper body pulling strength and help develop your back, arms, and grip like few other movements can.
Muscles Worked:
- Lats
- Biceps
- Rhomboids
- Rear delts
- Core
🏗 Use the multi-grip pull-up bar on your GR3 Power Rack or GR3 Lite to hit different angles and muscle groups.
4. Barbell Row
The bent-over barbell row is one of the best compound exercises for your back—and a great counter to pressing movements.
Muscles Worked:
- Lats
- Traps
- Rhomboids
- Biceps
- Posterior delts
Make sure to maintain a neutral spine and hinge at the hips. Don’t turn this into a shrug or a cheat curl.
5. Dips
No machine? No problem. Dips hit the triceps, chest, and shoulders, depending on your torso angle.
Keep your body upright for more triceps. Lean forward to hit more chest.
Muscles Worked:
- Triceps
- Chest
- Shoulders
Try the Griffin Dip Attachment to add dips directly to your GR3 rack setup.
6. Incline Press (Barbell or Dumbbell)
The incline bench press helps fill out your upper chest and front delts, adding balance and shape to your upper body.
It’s often overlooked—but if your flat press is strong and your chest still looks flat, this is your fix.
Muscles Worked:
- Upper chest
- Front delts
- Triceps
💡 Add this on a 30–45° incline using your Adjustable Bench 2.0.
7. Landmine Press
If overhead pressing feels hard on your shoulders, the landmine press is a great alternative.
It uses a more natural arc, making it easier on your joints while still training your delts, upper chest, and core.
Muscles Worked:
- Shoulders
- Chest
- Triceps
- Obliques and core
You can perform it standing, kneeling, or in a half-kneeling position for extra stability work.
Mount it to your rack with a landmine attachment—or wedge a barbell in the corner for a DIY setup.
Why Compound Exercises Matter
Compound lifts:
- Save time by working multiple muscles
- Burn more calories
- Build strength faster than isolation work
- Improve movement coordination
- Mimic real-world activities better
Use them as the foundation of your routine. You can still add curls and flyes—but build your program around these big lifts first.
Griffin Gear That Makes Compound Training Easier
To get the most from compound exercises, you need gear that supports heavy lifting, full range of motion, and safety.
Top Picks for Upper Body Strength:
| Product | Benefit |
|---|---|
| GR3 Power Rack | All-in-one training station with pull-up bar |
| Griffin Bar 2.0 | Smooth spin and great knurling for pressing and pulling |
| Competition Flat Bench | Rock-solid support for heavy benching |
| Adjustable Bench 2.0 | For incline work and accessories |
| Dip Attachment | Simple, effective push work built into your rack |
Final Thoughts
If you’re not doing compound lifts, you’re missing out on the fastest way to build upper body strength and muscle. These 7 movements hit every major muscle group and lay the foundation for real, lasting results.
Start simple. Train hard. Progress over time. That’s how lean mass and strength are built.
