Strength Training Anatomy by Ugurci

Trapezius Acromion

Pectoralis major, sternocostal

Triceps brachii, Triceps brachii,

is part

Rectus abdominis

long head ~

lunder aponeurosis)

medial head

Triceps brachii,

lateral head

Biceps brachii Extensor carpi radialis Brachioradialis

longus

Extensor carpi radialis brevis

(supinator)

Flexor carpi radialis Palmaris

Palmaris Flexor digitorum

longus

superficialis Metacarpal

Extensor digitorum

bone II

Phalanx proximalis

Gluteus medius (under gluteal fascia)

Phalanx distalis

Gluteus maximus Greater trochanter

Tractus iliotibial Biceps femoris,

long head

Adductor

longus

Sartorius

Vastus lateralis

Gracilis

Vastus medialis

Biceps femoris, 5hOlt head Vastus intermedius Plantaris

Femur, medial condyle Meniscus Gastrocnemius,

medial head

Tibia, facies medialis Gastrocnemius,

lateral head

Fibularis Extensor digitorum

Extensor hallucis

longus longus

longus Navicular

Extensor digitorum brevis Abductor

digiti

minimi

pedis

bone of foot

Medial

cuneiform

Metatarsal

bone I

bone

Vertebra cervical is VII, processus spinosus

Spina scapulae

Acromion Deltoideus Triceps brachii,

medial head

Triceps brachii,

lateral head

Teres minor Triceps brachii, Teres major Rhomboideus

tendo

Brachialis

major

Biceps brachii,

tendo

Pronator teres Vertebra thoracica, processus spinosus

Epicondylus

medialis

Olecranon Latissimus dorsi Brachioradialis Fascia thoracolumbalis Flexor carpi radialis Obliquus

externus abdominis Palmaris longus Lumbar trigone Flexor carpi ulnaris Crista iliaca Palmaris longus Sacrum, dorsal facies Flexor digitorum

superficial is

Gluteus medius Abductor

(under gluteal fascia)

pollicis

longus

Pisiform bone Tensor fasciae latae Abductor

pollicis

brevis

Greater trochanter Palmar aponeurosis Gluteus

maximus

Extensor digitorum, tendo Gracilis Adductor

magnus

Semitendinosus Tractus iliotibialis

(fascia lata)

Semimembranosus Biceps femoris,

long head

Sartorius

Biceps femoris, short head Femur, facies poplitea

Gastrocnemius,

lateral head

Gastrocnemius,

medial head

Fibularis

longus (peroneus)

Gastrocnemius, Fibularis

tendo

brevis (peroneus)

Extensor digitorum Medial

malleolus

Tendo calcaneus

(Achilles)

Abductor Tuber calcanei

brevis

digiti quinti pedis

Sternocl eidomastoi deu s

Sternohyoideus

Pectoralis major, abdominal

Serratus

latissimus

part

dorsi

Triceps brachii,

lateral head

Rectus abdominis (under aponeurosis) Brachioradialis Epicondylus

lateralis

Extensor carpi radialis longus

Olecranon

Flexor carpi radialis

Anconeus

Extensor carpi radialis brevis

Anu\us umbilicus

Extensor digitorum Abductor

pollicis

communis brevis

Radius Obliquus

extern us abdominis

Pyramidalis

(under aponeurosis) Spina iliaca Iliopsoas

Fascia lata, iliotibial

tract

Pectineus

Sartorius Adductor

longus

Fascia lata, tractus ilio-tibial

Gracilis Rectus

femoris

Vastus lateralis Vastus medialis

Meniscus Patellar ligament

Tractus iliotibial

Tuberositas tibiae

Head of fibula

Gastrocnemius Gastrocnemius Tibialis

Fibularis

longus

Soleus Tibia, facies medialis

Extensor

Flexor digitorum

longus

Extensor hallucis

longus

digitorum

brevis

Abductor

hallucis

Extensor digitorum Fibularis

brevis

longus

1526 02229426

OCT - -

2002.

STRENGTH TRAINING ANATOMY FREDERIC DELAVIER

HUMAN KINETICS

HARFO~lDOOUNlV PUBUC lU3AARV Hro E. Pennsylvani~ Av~nu~ 8el~jr, Me ?;,.., ~;1

Library of Congress Cataloging-in-Publication

Data

Delavier, Frederic. Strength training anatomy j Frederic Delavier. p. cm. Rev. ed. of: Guide des mouvements de musculation. Paris: Editions Vigot, 1998. ISBN 0-7360-4185-0 1. Muscles--Anatomy. 2. Weight training. 3. Muscle strength. I. Delavier, Frederic. Guide des mouvements de musculation. II. Title. QM151 .D4542001 611' .73--dc21

2001024513

ISBN: 0-7Âˇ360-4185-0 Copyright ÂŠ 2001 by Editions Vigot - 23, rue de l'Eco1e-de-Medecine,

75006 Paris, France.

All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher. This book is a revised edition of Guide des Mouvements

de Musculation, published in 1998 by Editions Vigot.

Acquisitions Editor: Martin Barnard Managing Editor: Stephan Seyfert Translators: G. Hubert, P. Gross, and Robert H. Black R.M.T. Copyeditor: Karen L. Marker Cover Designer: Keith Blomberg lIIustrator: Frederic Delavier Human Kinetics books are available at special discounts for bulk purchase. Special editions or book excerpts can also be created to specification. For details, contact the Special Sales Manager at Human Kinetics. Printed in France

109876543

Human Kinetics Web site: www.humankinetics.com United States: Human Kinetics P.O. Box 5076 Champaign, IL 61825-5076 800-747-4457 e-mail: humank@hkusa.com Canada: Human Kinetics 475 Devonshire Road Unit 100 Windsor, ON N8Y 2L5 800-465-7301 (in Canada only) e-mail: orders@hkcanada.com

Australia: Human Kinetics 57 A Price Avenue Lower Mitcham, South Australia 5062 088277 1555 e-mail: liahka@senet.com.au New Zealand: Human Kinetics P.O. Box 105-231, Auckland Central 09-523-3462 e-mail: hkp@ihug.co.nz

Europe: Human Kinetics Units C2jC3 Wira Business Park West Park Ring Road Leeds LS16 6EB, United Kingdom +44 (0) 113 278 1708 e-mail: hk@hkeurope.com for my father

CONTENTS • 1.

RMSHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

· 2. 5 H 0 3.

BACKH

E RSHHHHHHHHHHHHHHHHHHH.H

EST

· 5.

LEG

· 6.

BUTT

• 7.

ABDOMEN

HHHHHHH

HH.H

HH.H.HH.H

H.H

H.HHH

HHHHHHH.HHH

.. HHHH.'

.. H

H.H

HHHHHH.HH.HHHHHHHHHHHHHHHHWHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

57 78

HHH'HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

'.H ..

SHH'HHHHHHHHHHHH.HH.H.H'H

HHHHHHHHHHH'HHHHHHHHHHH

98' 108

ARMS 1.

Curls

Concentration

Hammer Curls

Low Pulley Curls

High Pulley Curls

Barbell Curls

Machine Curls

Preacher Curls

Reverse Curls

Curls

10.

Reverse Wrist Curls

11.

WristCuris

12.

Pushdowns

13.

Reverse Pushdowns

14.

One-Arm Reverse Pushdowns

15.

Triceps Extensions

16.

Dum~bell Triceps Extensions

17.

One-Arm Dumbbell

18.

Seated Dumbbell

19.

Seated EZ-Bar Triceps Extensions

20.

Triceps Kickbacks

21.

Triceps Dips

Triceps Extensions

Brachialis

Brachioradialis

Flexor

Extensor

digitorum

poll

ids brevis Extensor poll ids longus

Deltoideus

Pectoralis major Latissimus dorsi

-I

Abductor pollicis longus Flexor carpi ulnaris

Palmaris

longus

Triceps brachii, long head

Serratus anterior

Teres major

Flexor carpi radialis

Pronator teres

STRENGTH

TRAINING

ANATOMY

CURLS

â&#x20AC;˘

Pectoralis clavicular

major, part

Deltoideus, anterior part

"" Flexor carpi radialis

part

lateral head

Brachialis

Brachioradialis

Pronator teres medial

posterior

Triceps brachii,

Palmaris longus

Triceps brachii,

Deltoideus, I

head

Extensor carpi radialis longus ,

Extensor carpi radialis brevis

Extensor digitorum

Sit on a bench inward:

holding

a dumbbell

in each hand with

- Inhale and raise one arm at a time, turning - Raise your elbow

to continue

curling

and, to a lesser extent, the coracobrachialis

Note: biomechanically,

this exercise is excellent

the biceps in all its actions (flexion

and protraction

supination).

THREE

for emphasizing

of the arm and

WAYS TO CURL DUMBBEllS:

1. work both the biceps and brachialis 2. mainly work the brachioradialis 3. mainly work the biceps

palms

facing

the palm up

the dumbbell

This exercise involves the brachioradialis,

1. Supination 2. Pronation

your

brachial is, biceps, anterior and upper pectorals.

deltoids,

ARMS

CONCENTRATION CURLS

â&#x20AC;˘

Pectoral is major Deltoideus,

Deltoideus,

medial

part I

part

Coracobrachialis

Triceps brachii,

Biceps

long head I

Triceps brachii,

brachii

Triceps brachii,

lateral head

Brachialis

medial head

Tendon of biceps brachii

Pronator teres Flexor carpi radialis

Aponeurosis biceps brachii

Palmaris longus

Brachioradialis

Extensor carpi radialis longus I

Extensor carpi radialis brevis

~ Acromion ~;.~~~

I Humerus ~

~ /'

/ / r, ITI~'" ';~'!tI/ liil

I Clavicula

I coracoideus Processus I

Coracobrachialis

MOVEMENT

Sit on a bench. Hold a dumbbell

with an underhand

grip and rest

your elbow on the inner side of your thigh: - Inhale and curl the dumbbell

BRACHIALIS

Tendon of

- Exhale as you complete

the movement

Radius

Clavicula

I Sternum

This isolation

exercise

and alignment

of the movement.

chialis,

Carpal bones Proximal phalanx

allows

you to control

the range, speed,

It works mainly the biceps, bra-

and brachioradialis.

biceps brachii

STRENGTH

TRAINING

ANATOMY

HAMMER CURLS

â&#x20AC;˘

Trapezius

Supraspinatus

- Medial

Deltoideus

Pectoral is major

I Teres major

Biceps brachii

latissimus

part

-- Anterior Posterior part part ]

dorsi

Brachialis

Triceps brachii [-

- long hea~ - lateral head Medial head

I Extensor carpi radialis longus I

Extensor carpi radialis brevis

Anconeus Extensor carpi ulnaris -

BRACHIORADIALIS

Stand or sit. Grasp a dumbbell

in each hand with your

palms facing inward: Scapula

Costa

Inhale

and curl

either simultaneously

sternum

the

dumbbells

to your

shoulders,

or alternately

- Exhale as you complete

the movement

This is the best exercise for the brachioradialis.

Humerus

works the biceps and develops

It also

the brachial is.

Radius

Metacarpus

/ Middle Distal phalanxphalanx Proximal

phalanx

ACTION

ARMS

LOW PULLEY CURLS

Splenius cervicis

Scalenus Deltoideus Pectoralis

major

Biceps brachii Flexor carpi radialis

Supraspinatus

Teres minor Teres major I

Triceps brachii I

Latissimus dorsi Extensor pollicis Abductor

brevis

pollicis

longus

Brachialis

Extensor carpLradialis

longus

Anconeus

Brachioradialis

!;I Stand facing

the machine

and grasp the handle

with

an underhand

grip: - Inhale and curl the pulley - Exhale as you complete

handle

the movement

This is a good exercise for isolating

ACTION

and pumping

the biceps.

VARIATION Two-arm low pulley curls.

STRENGTH

TRAINING

HIGH

â&#x20AC;˘

ANATOMY

PULLEY CURLS

Flexor digitorum

Flexor carpi ulnaris I

Palmaris longus I

Flexor carpi radialis Radius I

Humerus

Aponeurosis I Triceps brachii, medial head

-_ Sh?rt Long head] head"

Biceps brachii

Scapula Sternum Costa Serratus anterior

Pectoralis major

Stand between the pulleys, spread your arms, and grasp the high pulley handles with an underhand grip: - Inhale and curl the handles toward your head - Exhale as you complete the movement This exercise is mostly used to complete a workout focusing on arm development. It works mainly the biceps-particularly the long head, which is first stretched and tensed while your arms are spread. This exercise also works the brachial is. Never use heavy weight with this exercise. Concentrate on feeling the proper contraction along the medial part of the biceps.

Extensor

Phalanx carpi

Carpus Radius

Ulna

carpi

Flexor

/~-j

longus

digitorum

Brachioradialis

Pectoralis

radialis

Teres major

Subscapularis Ulna latissimus

Humerus

With an overhand grip, the distal tendon of the biceps is partly rolled around the radius.

major

Coracobrachialis

Flexor carpi

Radius I

Flexor

ulnaris Palmaris

Tendon of biceps brachii, partly rolled around the radius

ulnaris

When you contract the biceps, the force exerted on its distal tendon rotates the radius around its axis, bringing the hand to a supinated position.

Serratus

dorsi

Obliquus exernus abdominal is

Note: the biceps not only flexes the arm, but it is also the most powerful supinator.

ARMS

BARBELL CURLS

III

â&#x20AC;˘

Scapula

head Biceps brachii

~ _- Short Long head head

- Short

Biceps brachii

head - Long] Sternum Costal Brachioradial Aponeurosis

cartilage

biceps brachii

Biceps brachii

Flexor carpi radialis

Brachialis

Flexor carpi ulnaris brachii Biceps Costa Ulna Radius

, Flexor pollicis

longus

Stand. Keep your back straight and take an underhand shoulder-width

grip on the bar with your hands slightly

apart:

- Inhale, then curl the barbell - Contract

ACTION

the gluteal,

abdominal

- Exhale as you complete

and back muscles isometrically

This exercise mainly works the biceps, brachial is, and, to a lesser degree, the brachioradialis,

pronator

teres, and all the flexors of the wrist and fingers.

Varia/ions: 1. Try using various grip widths

to more intensely

work

- the biceps short head (wide grip) or - the biceps long head (narrow

grip).

2. Lift your elbows at the end of the curl to get a better biceps contraction and to involve the anterior deltoids. 3. To make this movement

more rigorous

against a wall and keep your scapulae wall.

and controlled,

(shoulder

to avoid torso swing

the movement

place your back

blades) pressed against the

VARIATIONS Narrow grip: mainly works the biceps long head. Wide grip: mainly works the biceps short head.

more than

STRENGTH

TRAINING

l1li MACHINE

â&#x20AC;˘

ANATOMY

CURLS

Ste rn oc lei domasto ideu s

Scalenus Triceps brachii, lateral head

Pectoral is major I

Biceps brachii I

Brachialis

Performing the biceps curls with the Atlas pulley is a great way to pump up the muscle.

Sit and take an underhand

grip on the bar with your arms straight and your elbows

padded and angled surface of the table: - Inhale and curl the bar - Exhale as you complete

the movement

This is one of the best exercises to feel the action brachialis

and, to a lesser extent, the brachioradialis

because your arms are firmly

and pronator

held on the table. The muscular

warm up by using light loads. Avoid tendinitis

of the biceps. This movement tension

resting on the

BEGINNING

also works the

teres. It is impossible

to cheat

is intense at the beginning,

by keeping your arms from extending

completely.

OF MOVEMENT

ARMS

PREACHER CURLS

Trapezius

Biceps

brachii

Brachialis - Long head

Brachioradialis

Triceps brachii

-- Late;al Medial head] head

Pronator teres

Aponeurosis Palmaris longus

Stand or sit with your arms resting on the bench: - Inhale and curl the bar - Exhale as you complete

the movement

This is one of the best isolation

exercises for the biceps.

Warning: the angle of the bench creates significant extended.

tension in your arms when they are fully Remember to warm up your muscles correctly and to begin with moderate weight. Flexor Brachialis

Brachioradialis

digitorum

Extensor brevis

pollicis

Deltoideus

Triceps

brachii, long head

Flexor , Pronator teres

carpi

radialis

ACTION

STRENGTH TRAINING ANATOMY

III

REVERSE CURLS

â&#x20AC;˘

Triceps brachii, lateral head

Brachialis

Biceps brachii Brachioradialis

rieeps brachii, long head

Extensor carpi radialis longus

Triceps brachii, tendon lateral

Extensor carpi radialis brevis Abductor

epicondyl

pollicis longus Extensor

Anconeus

pollicis ,brevis

Extensor

digitorum 1"""'Olecranon7Extensor

Extensor

carpi ulnaris-digiti

minimi-carpi

Flexor

Ulna

ulnaris

.â&#x20AC;˘&~r -~

Radius Extensor pol icis longus

MUSCLES OF THE FOREARM

Thyrohyoideus

ANTERIOR VIEW

Sternohyoideus Omohyoideus Trapezius Teres major

Triceps brachii

- Lateral head [-

- Tendon ~ong head I Brachioradialis

Extensor carpi radialis longus

Anconeus Olecranon

Extensor carpi radialis brevis Extensor digitorum Extensor digiti minimi Extensor carpi ulnaris Flexor carpi ulnaris

AalON

Stand with your feet slightly apart and your arms straight, using an overhand grip (thumbs toward each other): - Inhale and curl the bar - Exhale as you complete the movement

This exercise works the extensors of the wrist and fingers. It works the brachioradialis,

brachialis, and, to a lesser degree, the biceps.

Note: this is an excellent movement for strengthening the wrist joint. The predominance of the wrist flexors over the wrist extensors often causes imbalance and weakens the wrist. For this reason, this exercise has been integrated into many boxers' training programs. Many bench press champions use it to prevent their wrists from shaking when using heavy weight.

ARMS

REVERSE WRIST

CURLS

â&#x20AC;˘

Flexor carpi radialis ,

Extensor

carpi radialis

longus I

Extensor

carpi radialis

Humerus

brevis

Ulna

Extensor digitorum

Radius

I Abductor

pollicis

longus

Extensor

Extensor pollicis

brevis

Extensor

carpi radialis

longus

carpi radialis

brevis

Extensor, digitorum Extensor, digiti minimi

Flexor digitorum superficial is ,

Extensor pollicis

longus ,

Extensor indicis Interosseus dorsalis

Humerus

Palmaris longus Epicondylus

Flexor carpi ulnaris

medialis

bench.

your forearms

grip on the bar with

- Curl your wrists back toward

your

you

Note: this is an excellent

END OF MOVEMENT

carpi

radialis ,

Extensor

digiti

minimi

Radius

Metacarpal

strength

Extensor

longus

brevis

movement muscles.

bones

of a lack of

I Extensor

for strengthening

is often weak because

in the extensor

Carpal bones

This exercise works the wrist and finger extensors.

which

radialis

flexed:

- Return to the starting position

the wrist,

digitorum

resting on your thighs or on a

Take an overhand

wrists passively

carpi

Extensor

Olecranon

Sit with

Extensor

Distal phalanx

indicis

STRENGTH

III

TRAINING

ANATOMY

WRIST CURLS

â&#x20AC;˘

WRIST FLEXORS

Pronator

Flexor

carpi

teres

radialis I

Palmaris

,. ~Flexor

Flexor longus

digitorum

I carpi

profondus ulnaris

Middle layer

Deep layer

Triceps brachii Biceps brachii Pronator teres

Brachialis

Flexor carpi radialis Palmaris longus

Brachioradialis Extensor carpi radialis

Flexor and flexordigitorum digitorumsuperficialis profundus

Flexor carpi ulnaris

VARIATION WITH SPECIFIC MACHINE Beginning

position.

End

Beginning

Sit with your forearms

resting on your thighs or on a bench. Take an underhand

the bar with your wrists passively - Inhale and curl your wrists up - Exhale as you complete

longus

Extensor carpi radialis brevis

extended:

the movement

This exercise works the flexors of the wrist and fingers. The flexors although deeply situated, are the largest of the flexor muscles.

grip on

of the fingers,

I( \

'T'c=

Flexor digitorum _ profondus

~,i Flexor digitorum superficial is

ARMS

PUSHDOWNSE

â&#x20AC;˘ I

Sternocleidomastoideus Trapezius

Deltoideus Infraspinatus I

Teres minor

ACTION

Teres major I

Latissimus

dorsi

Triceps brachii, lateral head

Brachioradialis

Triceps brachii, long head

Extensor carpi radialis longus

Extensor carpi radialis brevis

Triceps brachii, medial head â&#x20AC;˘

Olecranon

Anconeus Extensor carpi ulnari, Extensor digiti minimi r;

Stand facing the machine

Extensor digitorum

with your hands on the bar and

your elbows against your sides: -

Inhale

and straighten

your

arms,

but don't

separate

your elbows from your sides - Exhale as you complete This isolation neus.

the movement

exercise works

You can perform

an effective

the triceps variation

and the anco- lateral

of th is movement ~-

with a rope instead of the bar to work the lateral head of the triceps

place emphasis

intensely.

on the medial

Use an underhand head of the triceps.

sely. Ii you use a heavy weight,

- Long head Medial h~a~

grip to

At the end of the movement, hold an isometric contraction for one or two seconds to feel the effort more intenlean slightly

forward

at the

waist for more stability. This exercise is very easy to perform and can be done by beginners to help develop strength before moving to more diiiicult exercises.

VARIATION

WITH A ROPE

VARIATION

he.ad

FACING AWAY

FROM THE MACHINE

Enables you to feel the effort of the

lateral head of the triceps more intensely.

long head of the triceps more intensely.

Triceps brachii .

STRENGTH

TRAINING

ANATOMY

REVERSE PUSHDOWNS

â&#x20AC;˘ I

5te rnoc lei dom asto ideus Splenius cervicis

Trapezius ,

Interosseus dorsalis

Extensor pollicis

longus

Triceps brachii, lo~g head Latissimus dorsi

Triceps brachii, later~1 head Biceps , brachii Brachialis Brachioradialis

Triceps brachii, medial, head Epicondylus

lateralis

Extensor carpi ulnaris

Olecranon

Extensor carpi radialis longus

Clavicula Coracoid

Stand facing the machine - Inhale and straighten

weight

process

your arms; don't separate your elbows from your sides

- Exhale as you complete The underhand

with your hands on the bar and elbows flexed against your sides:

Spine of

the movement

grip doesn't allow

scapula ,

you to work with a heavy weight.

in order to work the triceps and focus on the medial

Perform the exercise with a light

head. The forearm

the anconeus

and the wrist extensors. The wrist extensors and fingers stabilize

isometrically

during the action.

extension

also works

the wrist by contracting

Styloid process

Scapula ,

Vertebra ,

Costa

ARMS.

ONE-ARM REVERSE PUSHDOWNS

l â&#x20AC;˘ BEGINNING

i'?/

III

OF MOVEMENT

Infraspinatus I

Teres minor Trapezius Deltoideus

Teres major

II /;

Latissimus

dorsi

Triceps brachii, lateral head I Tricef>s brachii, long head I Triceps brachii, medial head

[

P,,,",,I;, major Biceps brachii

Brachialis

Tendon of tric~ps brachii Brachioradialis

I Anconeus

Extensor carpi radialis I

longus

Extensor carpi radialis brevis

Extensor digitorum

INSERTIONS OF THE MUSCLES OF THE ARM Anterior view

Stand facing the machine - Inhale and straighten

and grasp the handle with

an underhand

view

Supraspinatus

your arm

- Exhale as you complete

Posterior

grip:

the movement

Coracobrach ial i 5 I Inf1rasPinatus

Triceps brachii,

This exercise works the triceps.

long head

Subscapularis I

Latissimus dorsi

Triceps brachii, lateral head I

Deltoideus

Teres major I

. Coracobrachialis

IBrachialis

Triceps brachii, medial head

Brachioradialis

Brachialisl Epitrochlear muscles Anconeus Epitrochlear Tendon of tric~ps muscles brachii "/

----~I /

Epicondylar

muscles

;1 Biceps brachii

Extensor carpi radialis longus Brachialis

STRENGTH TRAINING

ANATOMY

TRICEPS EXTENSIONS

â&#x20AC;˘

Pronator teres

Brachialis

Flexor carpi ulnaris

Triceps brachii, medial head

Palmaris longus

Biceps brachii Flexor carpi radialis

Coracobrach

Triceps brachii, long head

ial is

Teres major Subscapularis

]

Latissimus dorsi

Serratus anterior

VARIATIONS 1. Lower

the bar toward

your forehead

2. Lower the bar behind

Lie on a flat bench and take an overhand

? To make head

this movement

triceps

machine.

easier,

you can use an ove-

This allows

for greater

tration on the triceps long head.

concen-

to work

primarily

the medial

making sure you don't allow

- Return to the starting position,

exhaling

movement

lateral

heads

of the triceps.

grip on the bar with your arms extended:

- Inhale and bend your elbows,

This fundamental

and

your head to work primarily the long head of the triceps.

is excellent

as you complete for developing

them to flare to the sides

the movement

larger triceps.

ARMS

DUMBBELL

TRICEPS EXTENSIONS

Flexor carpi ulnaris Extensor carpi ulnaris Extensor digiti

minimi

â&#x20AC;˘

Extensor digitorum Extensor carpi radialis brevis Extensor carpi radialis longus

- Medial head

- Lateral head

Triceps brachii

- Long head

Serratus anterior Latissimus dorsi

Deltoideus,

middle

----ifr'.r'j r

tenor part Deltoideu~,

Coracoid process I

Triceps

Spine of scapula

brachii,

long head

pos-

Lie on a flat bench Clavicula

part

holding

a dumbbell

hand with your arms extended your shoulders: - Inhale and slowly

\ . Teres minor Infraspinatus

straight

in each up from

bend your arms

- Return to the starting position, complete the movement

exhaling

as you

Scapula I

Vertebra

Triceps brachii, medial head I

Tendon of triceps brachii

Radius

Styloid process

This exercise equally works all three heads of the triceps.

ACTION

Costa

Ulna I

STRENGTH

TRAINING

1& ONE-ARM

â&#x20AC;˘

ANATOMY

DUMBBELL

TRICEPS EXTENSIONS

Extensor digiti minimi , Extensor digitorum ,

Extensor carpi radialis brevis ,

Extensor carpi radialis , Anconeus

longus

Brachioradialis Biceps brach i i ,

Brachialis Teres minor

Tr,iceps brachii, lateral head

Infraspinatus

Tr,iceps brachii, long head

ACTION

,Deltoideus

Teres major , Latissimus dorsi Obliquus

Triceps brachii - Later~1 head

externus abdominis

- Medial head Long head

Spina scapulae

Stand or sit holding

a dumbbell

in one hand with

your

arm extended

upward: - Inhale and bend your elbow to lower the dumbbell - Return to the starting position, Note the upright favoring

position

its contraction

exhaling

behind your neck

as you complete

the movement

of the arm stretches the long head of the triceps,

in the movement.

Olecranon Medial epicondyle Anconeus

Radius

ARMS

SEATED DUMBBELL TRICEPS EXTENSIONS

lIB

â&#x20AC;˘ j

Palmaris longus Flexor carpi ulnaris

Extensor digiti minimi I

Extensor carpi ulnaris Extensor carpi radialis brevis I

Anconeus

Extensor carpi radialis longus I

Brachioradialis

Triceps brachii, medial head

Pectoral is major Subscapularis Teres minor

Triceps bra~hii, lateral head

Teres major

Triceps brachii, long head I

Deltoideus

Latissimus

dorsi

Serratus anterior

\ \ ,;\ Palmaris

Triceps

longus

Flexor carpi radialis

Sit holding the dumbbell in both hands behind your neck: dbrahhi~ - Inhale and extend your arms straight until they are above your head me la ea I - Exhale as you complete the movement Triceps The vertical

position

of the arms greatly stretches the long head, which

helps work this region. It is important

to contract

your back. If possible,

your abdominal

muscles to avoid

arching

use a bench with a short back for support.

Pronator teres

brachii, long head

I Coracobrachialis

Brachioradialis

Teres major

Deltoideus, I

posterior

Subscapularis I Latissimus

dorsi

part

STRENGTH TRAINING ANATOMY

lID SEATED

â&#x20AC;˘ I

EZ-BAR TRICEPS EXTENSIONS

Flexor carpi ulnaris , Palmaris longus ,

Flexor carpi radialis ,

Brachioradialis Aponeurosis ,

Pronator teres Brachialis Triceps brachii, me,dial head Biceps brachii

Tendon of triceps brach ii

Triceps brachii, lateral head ,

Triceps brachii, long head I Coracobrachialis

Triceps brachii, long head I Head of humerus

Deltoideus I Teres major ,

Latissimus dorsi

Stand or sit, taking an overhand grip on the bar with your arms extended upward: - Inhale and bend your elbows to lower the bar behind your neck - Return to the starting position, exhaling as you complete the extension

ACTION

The vertical position of the arms intensely stretches the triceps long head allowing you to work it extensively. The overhand grip helps to work the lateral head of the triceps. For safety reasons, do not arch your back. If possible, use a bench with a short back for support.

ARMS

TRICEPS KICKBACKS

brachil Extensor digitorum

- Long head

E,xtensor Flexor digiti carpi mlnlml ulnans Extensor carpi ulnar1S,~~Tricep.~ ~

[ - Lateral head Brachloradlalls Anconeus \

Teres major

Deltoideus

Extensor pollicis brevis

Biceps brachii Pectoral is major

Extensor carpi radialis longus Extensor carpi radialis brevis

Abductor poll icis longus

Stand with straight.

your

knees slightly

flexed,

bending

forward

at the waist,

and keeping

Press your upper arm against your side. Bend your arm at a 90-degree

- Inhale and straighten

back

your arm

- Exhale as you complete This exercise is excellent

your

angle:

the movement for pumping

the entire triceps group.

For a better result, you can do this movement

until you feel the burning sensation in your muscles. BEGINNING

OF MOVEMENT

â&#x20AC;˘

STRENGTH

III

TRAINING

TRICEPS

â&#x20AC;˘

ANATOMY

DIPS

Trapezius ]

Teres minor

Deltoideus

Infraspinatus ,

Teres major ,

Rhomboideus Latissimus dorsi Flexor carpi radialis ,

Palmaris longus , Extensor carpi ulnaris ,

Flexor carpi ulnaris

, Extensor digitorum

Place your hands on the edge of a flat bench and rest your feet on another bench. Assume a torso-leg

angle of about 90 degrees:

- Inhale and bend your arms - Straighten

your

arms to return to the starting

point,

exhaling

as you complete

the

movement This exercise works the triceps, Placing a weight

pectorals,

and anterior

on your thighs increases the difficulty

deltoids. and intensifies

the effort. MOVEMENT

SHOULDERS 1.

Back Press

Front Press

Dumbbell

One-Arm Dumbbell

Lateral Raises

Bent-Over Lateral Raises

Front Raises

Side-Lying Lateral Raises

Low Pulley Lateral Raises

Press Press

10.

Low PulIey Front Raises

11.

Low Pulley Bent-Over Lateral Raises

12.

One-Dumbbell

13.

Barbell Front Raises

14.

Upright Rows

15.

Nautilus Lateral Raises

16.

Pec Deck Rear Delt Laterals

Front Raises

Clavicula

Deltoideus, ,

part

' Humerus

"0r'""

Deltoideus, Deltoideus,

m''''o","

Brachialis

//-

Pubic symphysis

POSTERIOR

part

Triceps brachii,

lateral head

Triceps br~chii,

long he,ad

Deltoideus,

anterior middle

Scapula

Triceps brachi:, , medial head Triceps brachii, long head

posterior

part

STRENGTH

TRAINING

ANATOMY

BACK PRESS

Occipitofrontalis,

occipital

belly

Spinalis capitis\

â&#x20AC;˘

[ Deltoi,d .~ eus-.

n erlOr par

t Splenius cervicis\ A tÂˇ _ Middle part \\ mastoideus pO,.sterior part\SternOcieidO-

Extensor BrachioradialiS\ digitorum\ ' Extensor carpi radialis brevis

Extensor carpi radial is longus ,

Anconeus ,

Brachialis I

Spina scapulae I

Triceps brachii

_ Medial

head

Supraspinatus

[- - Long Lateralhead head

Obliquus

externus abdominalis

Sit on a bench with your back straight. Grasp a barbell with an overhand across your shoulders

grip and rest the barbell

behind your neck:

- Inhale and press the barbell directly - Exhale as you complete

above your head without

arching your back

the movement

This exercise works the deltoids, particularly the medial part, and the upper trapezius, triceps, and serratus anterior. It also works the rhomboids, infraspinatus, teres minor, and supraspinatus, You can also perform many machines

this movement

that allow

Note: to avoid traumatizing ACTION

while

standing

or by setting the bar on a rack, There are

you to do this exercise with less concentration the shoulder

or lower behind your neck according

joint,

which

is particularly

to your body type and flexibility.

nuous on the rotator cuff muscles and should be performed

on form and safety.

delicate,

rest the bar higher

This exercise can be stre-

with caution.

SHOULDERS

FRONT PRESS

I-

Deltoideus, anterior part Deltoideus, middle part

Pectoralis major, clavicular part

Brachialis Pronator teres

Triceps brachii, long head , Triceps brachii, medial head

Serratus anterior

Sit with your back straight. Take an overhand

grip on the barbell and rest it on your upper chest:

- Inhale and press the barbell straight up - Exhale at the top of the movement This basic exercise works the following - Anterior and medial deltoids

muscles:

- Upper pectorals - Upper trapezius - Triceps - Serratus anterior You can perform Place your elbows deltoids

ACTION

this exercise while slighty forward

more intensely,

this movement toids.

standing,

but you must avoid hyperextension

for more work on the anterior

flare out your elbows.

with less concentration

Many machines

on the correct

position,

deltoids.

and racks allow which

of the spine.

To involve

the medial

you to perform

helps you focus on the del-

VARIATIONS, 1. Narrowandgrip, forward: deltoids upperelbows pectorals. 2. Wide grip, elbows medial deltoids.

primarily

works

the anterior

fJared out: Primarily works the anterior and

STRENGTH

TRAINING

DUMBBElL

Iâ&#x20AC;˘

ANATOMY

PRESS

Deltoideus, middle part Triceps brachii, lateral head

Extensor carpi radialis longus

Triceps brachii, medial head

Anconeus

Triceps brachii, long head

"'-

Teres major

Sit on a bench with your back straight. Grasp two dumbbells to your shoulders,

- Inhale and press your arms to an extended - Exhale as you complete

vertical

position

particularly

the medial deltoids,

and the upper trapezius,

serratus

and triceps.

This movement version

grip and lift them

the movement

This exercise uses the deltoids, anterior,

with an overhand

palms facing forward:

can also be executed

standing

is often used to prevent hyperextension

and/or with alternating

arms. However,

the seated

of the spine.

VARIATION Palms facing toward

each other.

SHOULDERS

ONE-ARM

DUMBBELL

PRESS

-I

Pectoralis major, clavicular part Deltoideus, anterior part

Pronator teres Brachialis Triceps brachii,

medial head

Triceps brachii,

long head

Coracobrach

ial is

Deltoideus, posterior part Deltoideus, middle part

Teres major Latissimus

Pectoralis

dorsi

major Subscapularis Serratus anterior

Sit on a bench, grasp the dumbbells - Inhale and alternately - exhale as you complete

with an underhand

press your arms to an extended

position,

rotating your wrist so your palm faces forward

the movement

This exercise focuses on the deltoids, You can also do this movement

particularly

the anterior

- sitting against the back of a seat to avoid extreme - standing

grip, and lift them to your shoulders: vertical

deltoids,

hyperextension

and the upper pectorals,

of the spine,

erect, or

- pressing the dumbbells

simultaneously.

upper trapezius,

serratus anterior, and triceps.

STRENGTH

TRAINING

ANATOMY

LATERAL RAISES

â&#x20AC;˘ I

Sternoc lei d 0 m asto ideu s

Sternohyoideus

Omohyoideus

Trapezius, anterior head Scalenus

Pectoral is major

Deltoideus, anterior part I

Deltoideus, middle part (made of many pennate heads) I

Brachialis

Triceps brachii

Biceps brachii

I' Brachioradialis

I Olecranon

Extensor carpi radialis longus

Anconeus Extensor carpi radialis brevis

I Extensor digitorum

Supraspinatus ,

Spine of scapula ,

Scapula

Stand with

your feet slightly

holding one dumbbell each hand:

- Raise the dumbbells

shoulder

level,

This exercise are composed

isolates, almost

They are involved

the medial

heads converging

when you hold relatively

you to move your arms with precision

medial deltoids

the buttocks, completely.

or in front

the

VARIATIONS

bent

starting

deltoids,

which

on the humerus.

heavy weight

and enable

in every plane. It is more effec-

tive to train this muscle by starting at different sides, behind

STARTING POSITION

at your sides,

position

exclusively,

of several pennate

Return

your arms hanging

keeping

your elbows slightly The supraspinatus works with the deltoid to help raise the arm laterally and hold the humerus in place within the joint of the shoulder.

spread. Keep your back straight,

positions

of the thighs)

(hands to the to involve

the

DUMBBELLS: 1. to the sides 2. behind

the buttocks

3. in front of the thighs.

SHOULDERS

This exercise also works the supraspinatus,

EXTENSION VARIATIONS

muscle

in the supraspinatus

humeral

located beneath the deltoid

fossa of the scapula

and inserted

into the

large tuberosity.

Because body types vary, you must find an optimal

angle of work that

meets the needs of your physique. You can stress the upper part of the trapezius the horizontal

plane. However,

place primary

emphasis

by raising the arms above

many bodybuilders

avoid doing this to

on the medial deltoid.

This exercise is never performed

with

heavy weight.

Sets of 10 to 25

reps give the best results if you vary the angle of work, spend little time recovering,

1. Arms extended

horizontally-deltoid

2. Arms extended above the horizontal

SHOULDER

action. plane-trapezius

(anterior

and train to the point of feeling the burning

sensation.

heads) action.

FUSIFORM

PENNATE

MUSClE

A pennate muscle proportionately moves heavier loads than a fusiform muscle, but for shorter distances. When performing lateral raises, the pennate heads of the medial deltoidvery powerful, but with a weak

(lATERAL ASPECT)

contraction

potential-work

synergistically with the anterior and posterior heads of the deltoid to bring the arm horizontal.

Spine of scapula Infraspinatus

Pennate

heads

of middle part of deltoideus Deltoideus (posterior

part) Pectoralis

FUSIFORM

PENNATE

MUSClE

major Al

A Teres major Teres minor

The amount of actin* and myosin* filaments of a fusiform muscle is equal to its crosssection (AI. The amount of actin and myosin filaments of a pennate muscle equals the (AI amount of the A 1 and A2 oblique sections.

Biceps brachii A2

"'Muscle motor elements whose maximal contraction

section.

Deltoideus,

force is equal to about

5 kg/em'

part

, Humerus

Deltoideus, anterior part I

"'r'''' m'~"~"

Deltoideus,

Brachialis

Scapula

lateral head

Triceps brachii,

long head

I I

Deltoideus,

Pyramidalis

Pubic symphysis

middle part

Triceps brachii,

POSTERIOR

posterior

part

STRENGTH

TRAINING

BENT-OVER

ANATOMY

LATERAL RAISES

Clavicula

[

Acromion

Trapezius

Latissimus dorsi Obliquus

externus abdominis I

Teres major I

Deltoideus

- Middle pa~t - A Posterior part nterior part I Triceps brachii

Sternoc leidomastoideus I

Biceps brachii

Pectoralis

major I

I Brachialis

Biceps brachii I

Brachioradialis

Extensor carpi radilais longus

Pronator teres

I Anconeus

Flexor carpi radialis I

Extensor carpi radialis brevis

Palmaris longus

Flexor carpi ulnaris

Flexor digitorum

Extensor carpi ulnaris I

Extensor digiti minimi

Extensor digitorum

INSERTIONS OF DELTOIDEUS MUSClE Scapula

I Acromion

~:~~.... Stand with your feet spread apart and your knees sl ightly

Humerus

bent. Bend forward

your back straight. elbows

slightly

at the waist and keep

Hold the dumbbells

bent:

- Inhale and raise the dumbbells

the movement

This exercise works the entire shoulder the posterior

the movement

deltoids,

Pinch your scapulae

to involve the middle

(shoulder

minor, and infraspinatus,

Variation: you can do this movement

lying face down

on an incline

,& }{n

'"'"~'~r--'\'<.J'

~y fI//;r\ JA'" }.',;,/).,

area, parti-

blades) together at the end of

and lower parts of the trapezius,

..---/.:ÂŁ~

to your sides

- Exhale as you complete

cularly

with your

the rhomboids,

bench,

teres

,~,

,",.';"\'.:!'. L1~1

"-"'~ ~-

~".\:,:~

END OF MOVEMENT

~~_.I ,._~~

SHOULDERS

FRONT RAISES

Sternohyoideus mohyoideus Scalenus

Trapezius ' - Middle part Anterior par,t ] , Pectoralis

Deltoideus

Biceps brachii

major

Brachialis , Triceps brachii

ACTION

Stand with your feet slightly

apart. Hold the dumb-

bells with your palms down

(overhand

the dumbbells sides: - Inhale forward

on your

and alternate

thighs

grip), resting

or slightly

to your

sides, raising the dumbbells

to shou Ider height

- Exhale as you complete

the movement

This exercise places primary rior deltoids

and upper

extent, on the middle

emphasis

pectorals

deltoids.

on the ante-

and, to a lesser

Every arm raise exer-

cise also involves the muscles that attach the scapu-

lae (shoulder blades) to the rib cage, such as the serratus anterior and rhomboids (which stabilize the humerus

VARIATION Lying face down

on an incline

bench.

in its movements).

j / 'I,

i; \

'\!

'--' (-1~

VARIATION Two-arm

front

raises.

STRENGTH

TRAINING

SIDE-LYING

Iâ&#x20AC;˘

ANATOMY

LATERAL RAISES

Extensor digitorum

Extensorcarpi ulnaris I

Lie on your side on the floor or a bench, holding a dumbbell with an overhand grip: - Inhale and raise your arm - Exhale as you complete the movement Unlike standing raises, which gradually work the muscle to maximum intensity at the end of the movement (when you bring your arms to a horizontal position), this exercise involves the deltoids differently, concentrating the effort at the beginning of the movement. Note: this movement emphasizes the supraspinatus, mainly working at the beginning of the movement. Vary the starting position (dumbbell placed forward, on the thigh, or toward the rear) to place the emphasis on all of the deltoid heads.

Scapula Costa

Costa

POSTERIOR

SHOULDERS

LOW PUllEY

LATERAL RAISES

• I

Sternoc lei do masto ideu s

Scalenus /'

¥~ I,

~~..

Trapezius

I -

:"1iddlepart

Deltoideus

Posterior partJ part -- Anterior I Teres minor Teres major

Triceps brachii , Biceps brachii

Brachialis

I I

Brachioradialis

Anconeus

Extensor digiti· minimi ,

Extensor carpi ulnaris

Flexor carpi ulnaris

Triceps

brachii,

medial

head

Grasp the handle with your arm at your side: - Inhale and raise your arm to shoulder - Exhale as you complete

height

the movement

END OF MOVEMENT

This exercise develops

the

deltoid,

the

particularly

multipenniform (middle

part)

angle of work

the deltoid

Deltoideus (posterior

medial

head. You should vary the

Deltoideus

part)

Sternum

Scapula

Costa

to stress all

Triceps brachii, long head

parts.

Latissimus

dorsi

STRENGTH

TRAINING

ANATOMY

LOW PULLEY FRONT RAISES

â&#x20AC;˘â&#x20AC;˘ [

Trapezius

Extensor carpi radialis brevis

Deltoideus, anteri?r part Deltoideus, mid~le part Deltoideus, posterior part I

Triceps brachii, long head Teres minor Infraspinatus

/."':

Teres major Pectoralis

major

latissimus

dorsi

c,y, ---;%;#Y .;':;;'.

Anconeus Flexor carpi ulnari.s ~' ... '.'. ' P.:.

Serratus anterior

Stand with your feet slightly

spread, Hold the handle with an overhand

- Inhale and raise your arm forward - Exhale as you complete

to shoulder

&'" '

grip, keeping your arms at your sides:

height

the movement

This exercise works the deltoids

(particularly

the anterior

deltoids)

as well as the upper pectorals and, to a lesser extent, the short head of the

biceps,

SHOULDERS

LOW PULLEY BENT-OVER LATERAL RAISES

Infraspinatus

Deltoideus, posterior part Deltoideus, middle part

Teres minor

Triceps brachii,

Deltoideus, Pectoralis

-',--,--,

lateral head

part

major

-.:::---

Stand with

your feet spread and your

knees slighlty

bent.

waist, keeping your back straight and your arms hanging

Bend forward

down.

at the

Hold a handle in

each hand with the cables crossing each other: - Inhale and raise your arms to the sides until your hands are slightly level of your shoulders - Exhale as you complete

the movement

This exercise works the deltoids,

movement, (medial

especially

the posterior

when you pinch your scapulae together,

and inferior

above the

portions)

deltoids. At the end of the

you emphasize

the trapezius

and the rhomboids.

MUSClES WORKED

III

lâ&#x20AC;˘

â&#x20AC;˘

STRENGTH

TRAINING

ANATOMY

ONE-DUMBBElL

â&#x20AC;˘â&#x20AC;˘ l

FRONT RAISES

Sternocleidomasto

ideus

Splenius

Levator scapulae I

Scalenus

Omohyoideus

Extensor carpi radialis longus

Biceps brachii

Pectoralis major, clavicular part

Deltoideus

Brachialis

- Posterior part

- Anterior part Middle part

Triceps brachii, ~. long head Triceps brachii, lateral head Brachioradialis Anconeus Extensor digitorum Extensor carpi radialis brevis Extensor Flexor carpi ulnaris

digiti

minimi

Extensor carpi ulnaris

THE

Stand with your feet slightly spread. Keep your back straight and your abdominals

contracted.

overlapping straight:

Hold

the dumbbell,

palms facing

each other. Rest the dumbbell

- Inhale and raise the dumbbell

forward

in, with

on your thighs with

until it reaches shoulder

your

deltoids

your arms level

as well as the upper pectorals

and

the short head of the biceps. All the muscles that stabilize the scapulae humerus to pivot on a stable support.

use isometric

Manubrium

hands

- Slowly lower the dumbbell, making sure to avoid any jerky movements - Exhale as you complete the movement This exercise works the anterior

ClAVICULAR SULCUS (PART OF PECTORALIS MAJOR) HElPS RAISE THE ARM FORWARD

action, allowing

the

Acromion

SHOULDERS

BARBELL FRONT

RAISES

-I

Sternocleidomasto

ideus

Scalenus

Clavicular part of pectoralis major

Trapezius

Omohyoideus

Deltoideus

Pectoral is major

Biceps brachii Pronator teres

- Middle part: part ~- Posterior Anterior part I

Extensor carpi radialis

Teres major

longus

Brachioradialis

Latissimus dorsi

Flexor carpi radialis Triceps brachii

Brachialis Anconeus

Extensor digitorum I

Extensor digiti

minimi

Stand with

your

legs slightly

Take an overhand

and rest the barbell Keep your abdominals -Inhale with

spread.

grip on the barbell on your

back straight contracted:

thighs.

and

your

and raise the barbell forward your

arms

straight

until

reaches eye level - Exhale as you complete ment VARIATION low pulley front raises.

This exercise toids,

upper

the move-

works the anterior pectorals,

ACTION

del-

1. Beginning

2. Motion

infra-spinatus

and, to a lesser extent, the trapezius, serratus anterior, work

and short head of the biceps.

If you raise the barbell

of the other muscles. The same exercise can be performed

cable running between your legs. Note: every front raise arm exercise places secondary

emphasis

higher, you also stress the posterior

with a low pulley

on the biceps.

machine

while

facing

deltoids.

Doing so intensifies

away from the machine

the

with the

STRENGTH

III

TRAINING

ANATOMY

UPRIGHT ROWS

Iâ&#x20AC;˘

â&#x20AC;˘

Trapezius

- Middle part - Inferior part [Superior part

Triceps brachii, medial head I Triceps brachii, lateral head

Deltoideus, posterior part I Teres major Rhomboideus

Triceps brachii, long head

Latissimus dorsi Obliquus externus abdominis

Stand with your feet slighlty spread. Keep your back straight. Take an overhand grip on the barbell with your hands slightly more than shoulder-width apart and resting on your thighs: - Inhale and pull the barbell upward close to your body until it reaches your chin, raising your elbows as high as possible - Slowly return to the arms-extended position, avoiding any jerky movements - Exhale as you complete the movement

Once the deltoid moves the arm upward in a horizontal position, the trapezius takes over to move the scapula, allowing you to raise

your arm

higher.

This exercise directly works the deltoids, trapezius, and biceps, and places secondary emphasis on the forearm, sacrospinalis, and abdominal muscles.

ACTION

SHOULDERS

NAUTILUS

LATERAL RAISES

Iâ&#x20AC;˘

Sternohyoideus Pectoralis major, clavicular part Pectoralis

Sternocleidomasto

ideus

major Levator anguli oris

I Scalenus Trapezius

r1ceps brach"

ong head e lal head

Brachialis LBiceps brachi' ~ Pronator II M d' teres ~DeltOideus.

li'

[

' - Middle Anteriorpart part Sternum "-

Brachioradialis"~

Flexor digitorum I

Flexor carpi ulnaris

Sit on the machine's

seat and grasp the handles:

- Inhale and raise your elbows - Exhale as you complete

to shoulder

level

the movement

This exercise isolates your medial deltoids.

It places secondary

supraspinatus (situated deep under the deltoid) raise your arms above the horizontal plane. This is an excellent rectly position

movement

emphasis

on the

and the upper trapezius

if you

for beginners because it requires little effort to cor-

yourself.

ACTION

Deltoideus

STRENGTH

I-

TRAINING

ANATOMY

PEC DECK REAR DEll

LATERALS

'-,

Deltoideus, posterior p~rt i

Trapezius, middle part I

Infraspinatus

Trapezius, inferior part

Triceps brachii, long head Latissimus dorsi Sit in a pec deck machine facing toward its back support with your arms stretched out grasping the handles: - Inhale and force your elbows to the rear, pressing your scapulae together at the end of the movement - Exhale as you complete the movement This exercise works - the deltoids, particularly the posterior part; - the infraspinatus; and - the teres minor. At the end of the movement, - the trapezius and - the rhomboids.

when you pinch your scapulae together, it also works

ACTION

â&#x20AC;˘â&#x20AC;˘

CHEST 1.

Bench Press

Close-Grip Bench Press

Incline Press

Decline Press

Push-Ups

Parallel Bar Dips

Dumbbell

Press

Dumbbell

Flys

Incline Dumbbell

10. Incline Dumbbell 11.

Press Flys

Pec Deck Flys

12. Cable Crossover Flys 13. Dumbbell 14.

Pullovers

Barbell PuIlovers

STRENGTH TRAINING ANATOMY

BENCH PRESS

Iâ&#x20AC;˘

â&#x20AC;˘

PART OF PECTORAL MUSCLES MAINLY WORKED

Pectoralis major

Serratus anterior

Latissimus dorsi

Lie on your back on a flat bench. Keep your buttocks in contact with the bench and your feet flat on the floor: - Take an overhand grip on the barbell with your hands more than shoulder-width apart - Inhale and slowly lower the barbell until it reaches your chest - Pressthe weight back up, exhaling as you complete the movement ACTION

This exercise focuses on the pectorals and places secondary emphasis on the triceps, anterior deltoids, serratus, and coracobrach ialis. Variations: 1. Arch your back to work the more powerful lower pectorals and lift heavier loads. However, perform this variation carefully to reduce the likelihood of injury to your back. 2. Pressthe barbell with your elbows at your sides to focus more on the anterior deltoids. 3. Vary the width of your grip: - A narrow grip shifts the focus to the inner pectorals - A very wide grip shifts the focus to the outer pectorals 4. Lower the bar

NORMAL BENCH PRESS Keep your feet flat on the floor for more stability.

- to the lower chest (near the edge of the rib cage) to work the lower pectorals; - to the middle of the chest to work the medial pectorals; and - to the upper chest/lower neck area to work the upper pectorals. 5. Raise your feet from the floor by curling your legs over your abdominals if you have back problems or if you want to place more emphasis on the pectorals. 6. Use a Smith-machine.

CHEST

VARIATION ARCHING

VARIATION

YOUR BACK

LEGS CURLED UP

If you arch your back to perform the bench press, you can use much heavier weight because you will place much more stress on the lower pectorals. At competition level, you must not move your feet and head. In addition, your buttocks

should

always

remain

in contact

with

the bench.

Curl your legs over your lower torso to avoid extreme arch and lower back pain. This variation can also be used to decrease shifting it to the medial and upper pectorals.

People who have back problems must avoid this variation.

the

emphasis

on the

lower

pectorals,

PECTORALIS MAJOR Clavicula

Variation with a machine: Pectoralis major, clavicular part

Stand or sit, depending

Pectoralis sternocostal

major, part

This safe exercise Sternum

on the machine,

is excellent

Depending

Pectoralis

on the type of machine,

major,

part

Pectoralis major, clavicular part

INSERTIONS OF

for beginners.

body set in the prescribed movement trying the free weight bench press. the work on the upper, medial,

abdominal

and grasp the bar or the handles:

- Inhale and press - Exhale at the end of the movement

PECTORALIS MAJOR Clavicula I Sternum

pattern.

It focuses on the pectorals

and keeps your

Beginners can gain strength this way before

this exercise allows advanced

or lower pectorals,

bodybuilders

helping them develop

to isolate

muscle balance.

STRENGTH

TRAINING

ANATOMY

CLOSE~GRIP BENCH PRESS

â&#x20AC;˘â&#x20AC;˘ I

Palmaris longus

Flexor digitorum

Brachioradialis Flexor carpi radialis

I Flexor carpi ulnaris

Pronator teres

Biceps brachii

Brachialis

Triceps

brachii

l- Lateral

Pectoralis

~ead

- Long Medialhead head I

Deltoideus, posterior part I Teres major

Lie on your back on a flat bench, keeping your buttocks in contact with the bench and your feet flat on the floor. Take an overhand grip on the barbell with your hands from 4 to 15 inches apart, depending on your wrist flexibility: - Inhale and slowly lower the barbell until it reaches your chest, allowing your elbows to extend away from your torso - Press the barbell upward, exhaling as you complete the movement This exercise is excellent for developing the pectorals and the triceps (for this reason, you can include this exercise in an arm-specific program). Keep your elbows in if you want to shift the emphasis to the anterior deltoids. You can perform this movement with a Smith-machine.

major

CHEST

INCLINE PRESS

â&#x20AC;˘

Deltoideus, anterior

part

Biceps brachii

\\\

\ ~rachialis Lie on an incline

Triceps brachii,

barbell with your hands more than shoulder-width

grip on the

apart:

- Inhale and lower the barbell until it reaches your jugular

head

45 and 60 degrees. Take an overhand

- Press the bar back up to straight arms length, exhaling This exercise works the upper pectorals,

i,1l~];'Q

medial

bench set at an angle ranging between

You can use a weight

notch (upper chest at the base of your neck)

as you complete

deltoids,

triceps,

the movement

and serratus anterior.

rack to perform this movement.

Contrary to belief, the incline press does not firm women's breasts,

nor does

prevent them from drooping

in any way.

Breasts are made of fat which holds the mammary glands. The entire structure, held together in a connective tissue framework,

II lâ&#x20AC;˘

rests on the pectoralis

major.

Trapezius Deltoideus Infraspinatus Teres

Papilla mammae (nipple)

minor Teres major

Latissimus dorsi Triceps brachii

Brachialis

Biceps brachii

STRENGTH

TRAINING

DECLINE

ANATOMY

PRESS

Iâ&#x20AC;˘

â&#x20AC;˘

Extensor carpi radialis brevis Brachioradialis Flexor carpi radialis Extensor carpi radialis longus

Brachialis

I ~

Palmaris longus brachil

head Tricep.~ [- - Long Medi~1 head

~":~~ ]~;i!

Deltoideus, posterior part

Latissimus dorsi Subscapularis

Lie on a decline from slipping.

bench set at an angle between

Take an overhand

- Inhale and slowly

This exercise works the pectoralis

major (particularly

to prevent them apart:

lower the bar until it reaches the lower edge of your pectorals

- Press the bar back up, exhaling

fold of the pectorals. In addition, lowering You can also use a Smith-machine.

20 and 40 degrees with your feet anchored

grip on the bar with your hands at least shoulder-width as you complete

the movement

the lower part), triceps, and anterior

deltoids.

the bar to neck level helps stretch the pectoralis

It places secondary

major, increasing

emphasis on the lower

its flexibility.

CHEST

PUSH-UPS

Deltoideus,

anterior part

Deltoideus,

middle

Deltoideus,

part (pennate

posterior

parts)

part

Triceps brachii Extensor carpi radialis longus

Pectoralis major, clavicular part I

Extensor carpi radialis brevis

Pectoralis major I

Biceps brachii I

Brachioradialis I

Pronator teres

Extensor digiti

minimi

Extensor carpi ulnaris

Lie prone

with

your

arms straight,

palms flat on the floor, shoulder-width

apart

and your (or

wider).

your feet together or very slightly - Inhale and bend your

elbows

Hold spread:

to bring

your torso near the floor, avoidin'g me hyperextension - Push yourself

When you do push-~ps, the contraction of the serratus anterior the scapulae on the rib cage} combining arm and torso action.

extre-

of your spine

back to an arms-extended

position, exhaling movement

your hands

as you

excellent

complete

the

for developing

This exercise

the pectoralis

major and the triceps.

You

can do it anywhere. Vary the torso angle to isolate the work: holds

- Elevate the feet to focus on the upper pectorals - Elevate the torso to focus on the lower pectorals

STRENGTH TRAINING ANATOMY

III

PARALLEL BAR DIPS

â&#x20AC;˘â&#x20AC;˘

Deltoideus, middle part Trapezius Deltoideus, posterior part

[

Deltoideus, anterior part PART OF PECTORAL MUSCLES MAINLY WORKED

Tricep.~ brachll [-

-lateral head . - Medial head ILong head Brachialis Olecranon

Extensor carpi radialis longus I Flexor carpi ulnaris I Extensor carpi ulnaris I

Extensor digitorum

ACTION

Support yourself with your arms straight and your torso hanging down from your shoulders: -Inhale and bend your elbows to allow your body to sink as far down between the bars as possible - Reversethe motion and return to the starting point, exhaling as you complete the movement DIPS WITH MACHINE

The more you bend forward, the more you work the pectorals. Conversely, the more you straighten your torso, the more you involve the triceps. This exercise is excellent for stretching the pectoralis major and increasing the flexibility of the pectoral girdle. However, it is not recommended to beginners because it requires sufficient strength. To that purpose, use the machine to master the technique. Sets of 10 to 20 reps give the best results. To gain more power and size, experienced athletes can hang a dumbbell between their legs or place barbell plates around their waist. 1. Beginning of movement 2. End of movement

Note: always perform the dips carefully to avoid traumatizing the shoulder joint.

CHEST

DUMBBELL

PRESS

lâ&#x20AC;˘

â&#x20AC;˘ Biceps brachii

Flexor carpi ulnaris

Extensor carpi radialis brevis

Extensor carpi radialis longus

Anconeus

Triceps brachii Trapezius

Lie flat on the bench with your feet on the floor for stability, your toward

arms extended

upward,

each other holding

- Inhale and lower your elbows

and your

hands

facing

the dumbbells:

the dumbbells

to chest level,

bending

and rotating your forearms to bring your hands

in pronation - Press the dumbbells

back up and do an isometric

tion to isolate the stress on the upper pectorals; you complete This exercise is similar to the barbell rently possible with dumbbells deltoids are also involved.

contracexhale

the movement

bench press except that the longer range of motion

helps to stretch the pectoralis

inhe-

major. The triceps and anterior

ACTION

STRENGTH

TRAINING

DUMBBELL

ANATOMY

FLYS

Pectoralis major, sternocostal part Pectoralis major, clavicular part Deltoideus, anterior part

Flexor digitorum Palmaris longus Flexor carpi radialis

Triceps brachii lateral head

middle Deltoideus, / /II"Y partA!tlflliJi!1Ji'

/'"T" ~

Brachioradialis / Extensorcarpi radialis longus

Anconeus-

Lie flat on a narrow bench to allow free movement of your shoulders. Hold the dumbbells with your arms extended and your elbows slightly bent to lessen the stresson the joint: - Inhale, then lower the dumbbells until your elbows are at shoulder height - Raise the dumbbells back up while exhaling - Perform a short isometric contraction at the end of the movement to place more focus on the upper pectorals (sternal part) This exercise should never be performed with heavy weight. It isolates the pectoralis major and is an excellent movement for improving flexibility .

â&#x20AC;˘â&#x20AC;˘

Flexor carpi ______ uInaris Extensor Extensor

digitorum digiti minimi Extensorcarpi ~ radialis brevis

CHEST

INCLINE DUMBBElL

PART OF PECTORAL MUSCLES MAINLY WORKED

PRESS

I-

Pectoralis major, clavicular part I Pectoralis, major

Deltoideus

L-= Middle Anterior part p~rt

Latissimus dorsi

Brachialis

Triceps brachii, medial head

Teres major

Lie on an incline bench (set at an angle less than 60 degrees to avoid placing too much emphasis on the deltoids) with your elbows bent. Hold the dumbbells with an overhand grip: - Inhale and extend your arms until the weights touch - Exhale as you complete the movement This exercise-halfway between the incline press and incline dumbbell flys-works the pectorals (particularly the upper part) while stretching them. It-also works the anterior deltoids, serratus anterior, and pectoralis minor (both stabilize the scapulae, allowing the arm to work with the torso), and the triceps.

Variation: to isolate the effort on the upper pectorals, start the movement with an overhand grip and rotate your wrists so the dumbbells face each other. END OF MOVEMENT

STRENGTH

TRAINING

ANATOMY

INCLINE DUMBBELL FLYS

Iâ&#x20AC;˘

Flexor pollicis

longus

Extensor carpi radialis

longus

Flexor carpi radialis Flexor digitorum Brachioradialis~ Pronator teres

I ,.

~ Palmaris longus

F1"",

Aponeurosis brachii Triceps [- - Long Medialhead head

Lie on an incline dumbbells

bench set at an angle between

with your arms extended

or slightly

45 and 60 degrees. Hold the bent to lessen the stress on the

elbow joint: - Inhale, then lower the dumbbells - Raise the dumbbells PART OF

PECTORAL

while

until your elbows

are at shoulder

height

exhaling

MUSCLES

MAINLY WORKED

Never perform pectorals

this movement

(particularly

with

heavy weight.

This exercise

the upper part). With the pullover,

exercises to stretch your rib cage.

isolates the

it is one of the basic

wpi f'""i' biceps brachii

CHEST

PEe DECK FLYS

III

â&#x20AC;˘

I Triceps brachii,

,/0 I

medial

head

Brachialis

\ Humerus IIPectoralis major Obliquus ,

Costa

Scapula muscle

I \'tercostal

Sit on the machine's pads, relaxing -Inhale

seat and press your

your forearms

elbows

extern us abdominis

into the

and wrists:

and force the pads together until they touch in front

of your chest END OF MOVEMENT

- Exhale as you complete

the movement Th is exercise

Biceps brachii

Deltoideus, anterior part

Pectoralis major

works

Pectoralis

major,

and stretches the pec-

clavicular

part

tora~ is major.

It also

develops the coracobrachialis and the biceps short head. It is recommended for beginners allows sufficient fore

because

them

strength

advancing

more complex

Sternum

Serratus anterior

Subscapularis

gain beto

movements.

With

specific

machine

to exert

the force at hand level.

STRENGTH

TRAINING

ANATOMY

CABLE CROSSOVER FLYS

PART OF PECTORAL MUSClES MAINLY WORKED

Triceps brachii,

Processus coracoideus

lateral head

Brachialis

White

line

ACTION

Stand with your feet slightly elbows -Inhale

slightly

spread, your body slightly

forward,

and your Flexor

bent. Hold the handles with your arms spread:

and press the cable handles forward

- Exhale as you complete This is an excellent

exercise for the pectorals.

You can vary the tilt of your

Note: flys

major.

cable also

pectoralis the

crossover

involve minor

pectoralis

Besides scapulae,

stabilizing

Pronator

crossed:

primary

emphasis

on the

2. Normal

upper

action

pecto-

teres

the under

Sternocleido-

major.

Brachialis

brachii,

medial

Triceps brachii,

the

the pectoralis

Triceps

mastoideus Trapezius

Pectoralis

minor functions to protract the shoulder.

rals at the end of movement

ulnaris

the contraction

torso and the angle of your arms to stress the entire pectoralis

1. Arms

carpi

until your hands touch

major

Latissimus

dorsi

BEGINNING OF MOVEMENT

long head

head

CHEST

DUMBBELL PULLOVERS

Triceps brachii,

medial

Triceps brachii,

Triceps brachii, long head I

Extensor carpi

Anconeus

longus radialis~ I

lâ&#x20AC;˘

â&#x20AC;˘

head

lateral head

Latissimus dorsi

Obliquus externus abdominis Suboccipitales

Extensor digitorum I

Extensor carpi ulnaris I

Flexor carpi ulnaris I

Extensor digiti minimi

Lie on the bench, dumbbell

Hold

with both hands, palms against the underside

with

your feet on the floor.

the upper set of plates, thumbs and forefingers the handle: - Inhale as you lower the weight - Return to the starting position,

encircling

behind your head, slightly

bending

your elbows

exhaling

This exercise develops the entire pectoral ralis minor. You can do this movement

muscle and works the triceps long head, teres major, lats, serratus anterior,

to stretch your rib cage. To do so, use a light dumbbell If possible,

SCAPULA

STABILIZERS

Trapezius

minor

major ,

Serratus

'Vew.

use a convex bench or lie across a flat bench with your pelvis lower

than your pectoral girdle. It is best to inhale as much as possible when you start the movement and to exhale only as you raise the dumbbell.

Rhomboideus

l '"

and pecto-

Acromion

Spina scapulae , Khomboideus

rhomboids,

and make sure you bend your elbows slightly.

Pectoralis ,

minor

Sternum , Serratus ,

Costal cartilage

lying across a flat bench

MACHINE

helps to stretch your rib cage.

PULLOVERS

STRENGTH TRAINING

III

ANATOMY

BARBELL PULLOVERS

Iâ&#x20AC;˘

â&#x20AC;˘ latissimus dorsi

~~-~

-:;:::;-:~

'lJI~ ~-:-- ._ .....' , -:.:.----Deltoideus, . posterior part

Extend your arms and take an overhand grip on the barbell with your hands shoulder-width apart: -Inhale, filling your lungs, as you lower the barbell behind your head, bending your arms slightACTION

- Exhale as you return to the starting position This exercise develops the pectoralis major, triceps long head, teres major, lats, serratus anterior, rhomboids, and pectoralis minor. It is an excellent movement for stretching the rib cage. To do so, use a light barbell and don't forget to position yourself and breathe correctly.

SERRATUS ANTERIOR Vertebra

- Coracoid proc~ss Scapula

_ Glenoid cavi~y 1

- lateral border [-Acromion

Costal cartilage

Serratus anterior

INSERTIONS

OF SERRATI MUSClES

Vertebra

Scapula

Processus spinosus (thoracic

vertebra)

BACK 1.

Chin-Ups

Reverse Chin-Ups

Lat Pulldowns

Back Lat Pulldowns

Close-Grip Lat Pulldowns

Straight-Arm Lat Pulldowns

Seated Rows

One-Arm Dumbbell

Bent Rows

10.

T-Bar Rows

11.

Stiff-Legged Deadlifts

12.

Dead/ifts

13.

Sumo Deadlifts

14.

Back Extension

15.

Upright Rows

16.

Barbell Shrugs

17.

Dumbbell

18.

Machine Shrugs

Rows

Shrugs

Abductor pollicis longus Extensor carpi radialis brevis Flexor carpi uln~ris Extensor carpi ulnaris Extensor digiti

minimi

Extensor digitorum Brachioradialis Extensor carpi radialis longus Anconeus Olecranon Triceps brachial tendon I

Triceps brachii

Acromion

- Lateral head Medial head - Long head

Infraspinatus Teres minor Teres major

Teres major Teres minor Infraspinatus Rhomboideus major Latissimus

dorsi

Suboccipitafes Gluteus medius

\ . ~

SPi~a scapulae Supraspinatus Iliocostalis cervicis Intertransversari laterales lumborum Latissimus dorsi Floating costa Obliquus

internus

Crista iliaca \ Ilium

abdominis

STRENGTH

TRAINING

ANATOMY

CHIN-UPS

â&#x20AC;˘â&#x20AC;˘ r

Brachialis

Semispinalis capitis

Brachioradialis

Splenius Extensor digitorum Sternocleidomastoideus

Triceps brachii, lateral part

Extensor carpi radialis brevis

Anconeus

Extensor carpi radialis longus

Triceps brachii, medial head

Trapezius, superior part

Triceps brachii, long head

Trapezius, middle part Trapezius, inferior part Rhomboideus Latissimus dorsi, aponeurosis

Extend your arms and take a wide,

overhand

grip on a chinning

bar:

- Inhale and pull yourself upward until your eyes are above the level of the bar - Exhale as you complete the movement

This full-back exercise requires greater strength. It is an excellent biceps, brachial is, brachioradialis, and pectoralis major.

VARIATION CHIN-UPS

BEHIND

THE

NECK

movement

for working

the

BACK

CHIN-UPS

BEHIND THE NECK

FRONT CHIN-UPS ELBOWS TO THE REAR

ARMS OUT TO THE SIDES

Primary emphasis on the upper lats

Primary emphasis on the lower lats

Variation: If you stick out your chest, you can pull yourself up so the bar touches your chin. To increase the intensity, you will need added resistance attached to your body. When you pull your elbows to the rear and stick out your chest until your chin reaches the level of the bar, the movement mainly involves the upper and lats, as well as the teres major. This exercise adds thickness to the back. When you pinch your scapulae together, the rhomboids and the inferior part of the trapezius are also worked.

EVOlUTIONARY

THEORY

Originally, the teres major and latissimus dorsi were involved in making our remote ancestors walk on all fours. They mainly worked on the forelegs as reverse thrusters. With the transition to arboreal life, they became powerful muscles specialized in vertical movement. When our ancestors returned to the ground, they adopted bipedalism but kept their ability to climb trees. For this reason, we still have powerful back muscles that allow us to pull ourselves up and climb trees, walls, ladders, and so forth.

In monkeys and men, the teres major and latissimus are well developed.

dorsi

Note: the main difference between our locomotor system and that of the apes lies in the development of our lower limbs, which are specialized for bipedalism. Our chest and upper limbs havequite the samestructure and proportions asthose of the apes.Contrarily to fallacies, apes don't have long arms: humans have long legs.

STRENGTH

TRAINING

ANATOMY

REVERSE CHIN-UPS

â&#x20AC;˘ I I

Extensor digiti minimi I

Extensor digitorum

I Anconeus Palmaris longus I

Flexor carpi radialis I

Brachioradialis I

Pronator teres

Triceps brachii, lateral part

Brachialis

Deltoideus

Triceps brachii,

Infraspinatus

long head

I I

Triceps brachii,

medial

head

Teres minor Coracobrachialis

Teres major Subscap~laris

--------------.

latissimus dorsi I

Serratus anterior

Extend your arms and take an underhand

grip on the bar with your hands shoulder-width

- Inhale and stick your chest out to pull yourself - Exhale as you complete This movement

develops

upward

apart:

until your chin is at the level of the bar

the movement the lats and teres major. It places intense focus on the biceps and brachial is. For that reason it can be integrated

a program focused on training

the arm region. The trapezius

This exercise requires greater strength. It is easier to perform

(middle

and lower portions),

using a high pulley.

rhomboids,

and pectorals

are also involved.

into

BACK

LAT PULLDOWNS

I•

•

Sternocleidomastoideus

Deltoideus

Infraspinatus

Flexor c~rbi ulnaris

, I

digitorum Extensor

I Teres minor

Extensor carpi ulnaris

\Anconeus Triceps brachii

Bradhioradialis

I·

Latissimus dorsi, aponeurosis of insertion Obliquus

externus abdominis

Sit facing the machine wide overhand Cervical

vertebra

and wedge

- Inhale and pull the bar down elbows back

your knees under the restraint

pad provided.

Take a very

grip on the bar:

- Exhale as you complete This exercise is excellent

to your

upper chest, arching

your

back and bringing

your

the movement for adding thickness to the back. It particularly

of the lats. It also places emphasis

on the trapezius

(middle

stresses the center part

and lower portions),

rhomboids,

biceps, brachial is, and, to a lesser extent, on the pectorals.

Teres major Rhomboideus

major

Triceps brachii,

long head

Triceps brachii, lateral head "-Suboccipitales ~Obliquus externu5 abdominis Lumbar trigone Gluteus

medius

,\Gluteus maximus Greater trochanter Tensor fasciae Adductor Ischial tuberosity

/ Femur

/ Gracilis

\ Semitendinosus

latae

magnus

Biceps femoris, long head

VARIATION PALMS FACING IN WITH WIDE BAR

STRENGTH

TRAINING

ANATOMY

BACK LAT PULLDOWNS

I•

• Flexor carpi ulnaris

I Olecranon

Extensor digitorum

Extensor carpi radialis longus

Infraspinatus Obliquus

externus abdominis

Latissimus dorsi,

aponeurosis

Os coxae

Sit facing the machine overhand

of insertion

and secure your thighs under the restraint pad. Take a very wide

grip on the bar:

- Inhale and pull the bar down behind your neck, bringing - Exhale as you complete This is an excellent

your elbows back as you pull

the movement

exercise for enhancing

the back's width.

It works the lats, particular-

ly the lower part. It also works the forearm ACTION

OF TERES DORSI

MAJOR

AND

flexor muscles, biceps, brachialis,

LATISSIMUS

MUSCLES

chioradialis

in conjunction

boid and lower trapezius

Acromion

and bra-

with the rhommuscles,

which

work to press the scapulae together. Humerus

Lat pulldowns

are great for beginners

cause they allow

you to gain strength

bebe-

fore trying the chin-ups.

,:~ scapulae

.,""" Vertebra

VII

latissimus

dorsi

I Crista

Pubic symphysis

iliaca

VARIATION SPECIFIC

MACHINE

WITH

FIXED

AXIS

BACK

CLOSE-GRIP LAT PULLDOWNS

â&#x20AC;˘ I

Flexor digitorum Flexor carpi ulnaris

Palmaris longus

Extensor carpi ulnaris

Flexor carpi radialis Brachioradialis

Anconeus

Pronator teres Brachialis Triceps brachii,

medial Biceps

Triceps brachii, lateral head Triceps brachii, long head

head

brachii

Coracobrachialis Teres minor

END OF MOVEMENT

Infraspinatus Teres major latissimus

dorsi

Subscapularis Serratus anterior

Sit facing the machine

and wedge your knees under the restraint pad. Grip the handles with your palms facing toward each other:

- Inhale and pull the handle down to touch the upper part of your chest, arching your back and slightly - Exhale as you complete This is an excellent pezius, and posterior

tilting

your upper body backward

the mOVement

exercise for developing deltoids.

the lats and teres major. When you pinch your scapulae together,

Every pulldown

you work the rhomboids,

tra-

exercise works the biceps and brachial is and places intense emphasis on the brachioradialis.

STRENGTH

TRAINING

ANATOMY

STRAIGHT-ARM LAT PULLDOWNS

I•

•

Trapezius

Deltoideus, posterior part I

Teres major I

Latissimus

dorsi

Serratus anterior Extensor digitorum I Extensor digiti minimi

Aponeurosis of latissimus dorsi

Triceps brachii,

A/'/'

INVOlVED

Triceps brachii, medial head

I External abdominal oblique muscle

long head

MUSClES

Stand facing the machine with your feet slightly apart. Take a shoulder-width overhand grip on the bar with your arms straight: - Keep your back motionless and your abdominals contracted, inhaling - Simultaneously, pull the bar down until it touches your upper thighs, keeping your elbows extended (or very slightly bent) - Exhale as you complete the movement This exercise works the lats and strengthens the teres major and the triceps long head. By doing so, it partly contributes to maintaining a stable armtorso junction. 10th, 11th, and 12th costa Crista iliaca

Sacrum

as coxae

Swimmers may add to their stroke power by using this exercise to complement their grated this exercise

training. international coaches have inteinto theirMany swimming programs.

ACTION

BACK

SEATED ROWS

ri I •

D"";d~,, ,••,,,,•• ,••, Levator anguli oris

Tee" miom ~

Deltoi""., medi,' Ii,,"

•

••

Triceps brachii, long head Ii

Trapezius .----:<

I Spina scapulae Rhomboideus major

brachii, lateral ./ Triceps Extensor '"ch,••"",II. carpi rad' la I'IS Iheal ongus n

Infraspinatus

Extensorcarpi radialif'e.v.is "'~

, Latissimus dorsi

,'H)lo,

, ,1Sl

Extensor digitorum Extensor poll icis brevis

Teres major

Extensordigiti minimi

Pectoralis major Serratusanterior

Extensorcarpi ulnaris

Erector spinae _-.::.e>

suboccipitales) I

aiJliquus externus abdominis

Sit facing the machine. Place your feet against the foot stops and lean toward the pulley: - Inhale and pull the handle until it touches your lower rib cage, arching your back - As you pull the handle toward your torso, be sure your elbows travel as far backward as possible - Exhale as you complete the movement This is an excellent exercise for building the back. It isolates the lats, teres major, posterior deltoids, biceps, brachial is, brachioradialis, and, at the end of the movement when you press your scapulae together, the trapezius and rhomboid muscles. When you straighten, it also involves

ACTION

the spinal erectors. The negative phase of this movement, when you lean toward the pulley, completely stretches your lats. Warning: to avoid the likelihood of back injury, never round your back as you do low pulley rows with heavy weight.

Straight-bar handle variation: 1. The underhand grip isolates the trapezius (lower portion), rhomboids, and biceps. 2. The overhand grip isolates the posterior deltoids and the middle portion of the trapezius.

STRENGTH

III

TRAINING

ONE-ARM

â&#x20AC;˘â&#x20AC;˘

~boideus

major

ANATOMY

DUMBBELL ROWS

Scalenus Trapezius

Infraspinatus Suboccipitales ,

Latissimus dorsi

Spine of scapula

Obliquus

externus abdominis - Anterior

Pectoralis

part

-- Middle Posterior part part

major

Deltoideus ]

Triceps brachii

- Lateral head Medialhead head ~' [- - Long

Grasp the dumbbell knee on a bench:

with your palm facing in. Rest the opposite

- Steady your upper body in position, high as possible,

keeping your elbow

hand and

inhale and pull the dumbbell

back

- Be sure your upper arm travels a little away from your torso - Exhale as you complete

the movement

This exercise

mainly

the trapezius

and rhomboid

places a secondary brachioradialis.

works the lats, teres major, posterior emphasis

muscles

deltoids,

at the end of the contraction.

on the arm flexors,

biceps, brachialis,

and It and

END OF PULLING ACTION

BACK

BENT ROWS

Infraspinatus Teres minor

Triceps brachii, Deltoideus,

posterior

Deltoideus, Triceps brachii,

middle ,

long head

part Triceps brachii,

part

lateral head

Brachialis

Biceps brachii , Brachioradialis

Anconeus

Serratus anterior latissimus Obliquus

dorsi

externus abdominis

To avoid any risk of injury,

make

sure your back is never rounded throughout

Stand with your knees slightly

flexed.

Bend your torso at an angle of about 45

degrees, keeping your back straight. Take an overhand hands more than shoulder-width

the movement.

grip on the bar with your

apart and your arms dangling

straight down

from your shoulders: - Inhale, contract

your abdominals

isometrically,

and pull the bar straight

until it touches your chest:

- Return to the starting position,

exhaling

This exercise works the lats, teres major, posterior deltoids, brachialis, end of

brachioradialis, the

MUSCULAR

movement, the rhomboid ACTION

Bending over works the spinal erectors You can work

isometrically.

the back region at various

ferent grip widths the forward

and trapezius muscles.

and types (overhand

tilt of your torso.

angles by experimenting

or underhand),

with

dif-

as well as by varying

arm flexors, biceps,

and, when you press your scapulae

Infraspi

at the

INSERTIONS ON SCAPULA

POSTERIOR ASPECT Trapezius

together

ANTERIOR ASPECT

natus Deltoideus

Omohyoideus

capulae

I Levator

Supraspinatus

Infraspinatus

Teres minor~Biceps

, ,

Serratus anterior

~ricepsbrachii I Deltoideus

Teres major

Teres minor

Subscapula:is

brachii

Coracobrach:alis

Tricepsbrachij Serratus anterior

Teres major

STRENGTH

lID

TRAINING

ANATOMY

T-BAR ROWS

â&#x20AC;˘â&#x20AC;˘

Rhomboideus

Ste rn oc lei do m asto ideu s

Deltoideus, posterior part Biceps brachii

Deltoideus,

middle

part

Brachialis latissimus dorsi

Extensor carpi radialis longus

latissimus dorsi, aponeurosis of insertion Obliquus extern us abdominis

Anconeus

J Pectoralis

minor

Pectoral is major

To avoid any risk of injury when doing T-bar rows without

an incline

never

provided

on each side of the

T-bar. Keep your knees slightly

Stand on the platforms

bent and your back

straight.

Bend over at about

rest against the incline -Inhale

a 45-degree

rounded

bench,

make

throughout

sure your

angle or

bench if one is provided:

and pull the T-bar up until the plates contact

your chest - Exhale as you complete VARIATION WITH SPECIFIC MACHINE REPRODUCING

T-BAR MOVEMENT

This

exercise,

emphasis

similar

the movement

to bent

your body in the correct

movement

the lats, teres major, posterior and the trapezius Note: if you take an underhand

rows,

on the back and requires

and rhomboid

less effort to set pattern. It works

deltoids,

places

arm flexors,

muscles.

grip, you shift some work to the biceps and the upper portion

of the trapezius

back

the movement.

at the end of the pull.

BACK

III

STIFF-LEGGED DEADLIFTS

Crista iliaca Latissimus

dorsi

Trapezius

Infraspinatus

Teres minor

~~ Longissimus

I Teres major

thoracis

(deep under aponeurosIs spinal muscles)

Gluteus maximus Gluteus

medius

Great trochanter Tensor fasciae latae

Biceps femoris long head Adductor

- Late~al head - Medial head - Lon~ head ]

magnus

Semitendinosus Fascia-lata, Quadriceps

femoris,

Triceps

Quadriceps

femoris,

vastus intermedius

iliotibial

vastus lateralis

Head of fibula

Biceps femoris, short head

Extensor digitorum longus

Semimembranosus Sartorius

Peroneus longus - Gastrocnemius lateral head Triceps surae I

- Gastrocnemius medial

head

- Soleus

ACTION

Costa

Stand with your feet placed fairly close to each other, facing the bar on the floor. Bend for-

Floating ribs

Lumbar

vertebra

Sacrum Os coxae Head of femur

ward at the waist, keeping your back arched and, if possible, your legs straight. Take an over-

Ischialluberosity

hand grip on the bar, with your arms relaxed: - Inhale and straighten

your body, flexing

- Exhale as you complete

the movement

at the hips and keeping

your back rigid

and return the bar back to the floor, keeping your

Collum lemoris

Greater trochanter

back straight femoris,

This exercise

involves all the spinal erectors. When you flex at the hips to straighten your

body, it specifically

works the muscles of the hips, buttocks,

biceps short head). The stiff-legged range of motion,

deadlift perform

and thighs (but not the thigh

exercise stretches the back of your thighs. In order to increase the the exercise while

standing

on a thick block of wood.

Warning: people with back problems should perform this exercise with caution because of the high amount

of stress on the lumbar

spine.

long head Biceps

Semitendinosus

STRENGTH TRAINING ANATOMY

Spinal

cord

Processus spinosus

â&#x20AC;˘â&#x20AC;˘

Proccssi articulares

Nucleus puJposus

DEADLIFTS

Anulus fibrosus

Canalis vertebralis

Corpus vertebrae

Levator

scapulae

~s1;na~O~j~i~JOa~r ui~ifr~nttha~t~~;:~TI~~ back. The fluid of the nucleus

Scalenus

pulposus

moves

backward and can compress nerve elements (which causes lumbago

or sciatica).

Biceps brachii Pectoralis

major

Serratus anterior Sternum Infraspi natus

Brachialis

Triceps brachii Obliquus extern us abdominalis

Trapezius Brachioradialis

Rectus abdominis (under

Extensor carpi radialis longus

aponeurosis) White

line

Anconeus

Iliopsoas Palmaris carpi longus Extensor digiti minimi

Flexor carpi radialis

Extensor carpi ulnaris

Flexor digitorum

Flexor carpi ulnaris

Pectineus Adductor Adductor

Gluteus

maximus

Iliotibial

tract, fascia lata

longus magnus Gracilis

Sartorius - Va~tus lateral is , - Vastus medialis

Patella

Quadriceps

- Biceps Rectus femoris femoris

- Gastrocnemius,

Triceps surae

medial

I I

- Soleus Gastrocnemius,

lateral head

Tibia, medial side Flexor digitorum

longus

Stand facing the bar with your feet slightly parallel

to the floor. Depending

spread. Keep your back motionless

on your physique

and the flexibility

and arms are short, place your thighs in a horizontal knees). Take an overhand palm faces forward -Inhale,

contract

position;

more than shoulder-width

- When the bar reaches your knees, extend your torso so you are standing - Hold this straightened

position

This exercise works virtually

It builds terrific

hip, lower back, and trapezius

driceps. With the bench press and the squat, it is one of the movements

apart (you can also use an over-under

grip (one

your legs (contracting

your abdominals

and keeping

erect with your arms straight down at your sides, exhaling

for 2 seconds, then return the weight to the floor, making

every muscle.

if your thigh bones

and to work with much heavier weight):

and low back muscles, and lift the bar by straightening

the movement

(for example,

if your thigh bones and arms are long, place your thighs a little above your

grip on the bar, with your hands slightly

your abdominal

and a little arched. Flex your knees until your thighs are almost

of your ankles, you can vary this position

and the other faces back) to prevent the bar from rolling

your back straight), raising it in front of your shins complete

head

performed

sure you do not hyperextend muscle mass. It also involves

in powerlifting

events.

as you

or arch your back the buttocks and qua-

BACK

Splenius cervicis levator anguli oris

Spina scapulae

Trapezius

INVOlVED

Rhomboideus major

MUSClES

Triceps brachii, long head

Teres major Triceps brachii, lateral head

latissimus dorsi

Triceps brachii, medial head

Greater trochanter -"nsor

fasciae latae

'riceps rectus fempris •. ;:~scia lata,

'Iicx~'b[altr

..-- -----:

~""_'

Jl;'

,I ,A.

L~.,,· I'

•. 1

Biceps femoris, long head Quadricells, vastus lateral is Quadratus lumborum Sartorius

I Piriformis

Vastus medialis

Superior gemellus

Gastrocnemius, lateral head

Obturator internus

Gastrocnemius, medial head

Gluteus maximus

Inferior gemellus

Soleus

Quadratus femoris

Flexor digitorum longus

Semitendinosus Biceps femoris, long head

Biceps femoris, long head Semitendinosus

Gastrocnemius, tendon

Quadratus, vastus lateral is

In any movement, whenever you use heavy weight, you must "block" 1. Stick out your chest by taking a deep breath and filling your lungs with air like a balloon. prevent your upper torso from bending 2. Contract all the abdominal tion of the movement 3. Finally, contract a slipped

muscles to increase intra-abdominal

pressure so your shoulders

the lower back muscles to arch your lower back and extend the bottom

These three simultaneous

In this way, you will stiffen your rib cage and

forward.

actions are called "blocking." Their function

disk if you work with heavy weight

is to avoid rounding

are pulled

back when you are in the top posi-

of the spine. the back (or flexing the spine), which

may cause

STRENGTH

TRAINING

ANATOMY

HOW TO PERFORM SUMO DEADLIFTS

SUMO DEADLIFTS

â&#x20AC;˘â&#x20AC;˘

Sternocleidomasto

ideus

Scalenus Deltoideus

Quadriceps rectus femoris Quadriceps, vastus medialis Quadriceps, vastus lateralis Patella

Gastrocnemius,

medial

Adductor muscles

head

Gluteus maximus

Semispinalis

Processus mastoideus Vertebra \ Iliocostalis I Longissimus cervicis

ceryicis

~-~Splenius

capitis

Stand facing the bar. Place your feet considerably

Splenius

your toes pointing

capitis

- Flex your knees until your thighs are parallel - Take an overhand

~cervicis

- Inhale,

wider than shoulder-width

apart with

keeping them in line with your knees: to the floor

grip on the bar with your hands about shoulder-width

your arms straight (use an over-under

Serratus,

Costa

outward,

hold your breath, slightly

grip to lift heavier

apart, keeping

loads)

arch your back, shoulders

backward,

contract

your

posterior superior

abdominals Unlike

and straighten

normal

adductors

deadlifts,

your legs, extending this exercise

and secondary

emphasis

your torso to stand erect. Exhale.

places primary

emphasis

on the quadriceps

and

on the back, because it is not as much bend as at the

beginning. Serratus posterior inferior

coxae

Sacrum

Coccyx

When you lift heavy weight,

be sure to do this movement

The sumo deadlift

is one of the three powerlifting

Note: at the beginning

of the movement,

tibias. At the end of the movement, Femur

very carefully;

execute the prop-

er technique to avoid traumatizing the hips and the adductors of the thighs, as well as the connection between the sacrum and the lumbar vertebrae, which is directly involved in the exercise. movements.

make sure you raise the bar in front of your

keep your back straight,

holding

your breath.

BACK

BACK EXTENSION

Semitendinosus Semimembranosus

Latissimus

dorsi

Longissimus thoracis Rhomboideus

major

Subscapularis

_ Long head - Short head]

femoris Biceps

I i.11~

longus Extensor

dlgltorum Tibialis

lr:iJ :1

/~~ .q I

Lie face down

on the Roman chair with the ankle supports

your hips on the support

(tibia pads) properly

adjusted

and

pads:

- Start with your thights flexed

and raise your upper body to a position

- Be sure to assume the proper arched position

parallel

to the floor

to reduce the chance of injury to the lower back

This exercise places primary emphasis on the buttocks and thigh biceps (except the thigh biceps short head) and secondary addition, muscles.

flexing

body

on the spinal erectors

completely

is excellent

and other lower for stretching

back muscles.

on the sacrospinalis,

and increased

but with

less intensity

all the sacrospinalis

Placing your pelvis on the front padded surface moves the axis of flexion

isolates the work movement

emphasis

the upper

forward

because of the limited

and

range of

leverage. You can hold the hyperextension

for a few seconds

to help isolate the work. Beginners can perform this exercise on a specific incline bench for more comfort.

Variation: with a specific machine, you can isolate the stress on the sacrospinalis.

STRENGTH

TRAINING

lID UPRIGHT

â&#x20AC;˘â&#x20AC;˘

ANATOMY

ROWS

Infraspinatus I

Rhomboideus Obliquus externus abdominis

Stand with your feet slightly spread. Keep your back straight. Take an overhand grip on the bar with your hands palm-width apart or a little more: - Inhale and pull the barbell straight upward until it contacts your chin - Lift your elbows as high as possible at the top point of the movement - Exhale and slowly lower the barbell back to the starting point This exercise works the upper trapezius and medial-posterior deltoid groups most intensely. Secondary emphasis is placed on the anterior deltoids, biceps, forearm flexors, abdominals, buttocks, and sacrospinalis. The wider your grip, the more the movement works the deltoids and the less it works the trapezius muscles.

i' ACTION

BACK

BARBELL SHRUGS

lIB

â&#x20AC;˘ ]

Trapezius, middle part

Trapezius, superior part

Deltoideus,

middle

Deltoideus,

Latissimus dorsi

part

posterior

part

Triceps brachii,

long head

Triceps brachii,

lateral head

Triceps brachii,

medial

head

TRAPEZIUS MUSClE

Linea nuchae

Stand with your feet slightly - Take an overhand

apart, facing the bar resting on the floor or on a weight

grip on the bar (or an over-under

a little more than shoulder-width - Keeping upward

your

grip if the weight

rack:

Clavicula

apart

arms and back straight,

contract

your

abdominals

and shrug your shoulders

and to the rear as high as possible

This exercise isolates the trapezius

superior

is heavy), with your hands

muscles.

Secondary

emphasis

is placed on the deltoids.

Acromion

STRENGTH TRAINING ANATOMY

1&1 DUMBBELL

Iâ&#x20AC;¢

SHRUGS

Cranium

Trapezius

Levator

scapulae

Clavicula

Spine of scapula

Acromion Spina scapulae ,

Rhomboideus Teres major

scapulal Humerus

Triceps brachii ,

Rhomboideus

Vertebra , Costa

I Latissimus dorsi

Stand with BEGINNING

OF MOVEMENT

ACTION OF THE TRAPEZIUS

your feet slightly

head straight dumbbells sides:

or slightly

with

your

apart.

Keep your

bent forward. arms

Hold the

extended

at your

- Shrug your shoulders

as high

and as far back as possible - Lower the dumbbells back to the starting point

This exercise and middle muscles,

isolates the upper

part of the trapezius

levator

the rhomboids your scapulae

your shoulders

scapulae,

when

and

you press

together to shrug to the rear.

ROTATION AT THE END OF MOVEMENT

BACK

MACHINE SHRUGS

lIS

â&#x20AC;˘ I

Splenius Sternoc lei dom asto ideu s ,

Trapezius, superior parts Deltoideus

Spina scapulae Infraspinatus Trapezius,

inferior

Triceps brachii

part

Brachioradialis

Teres major

Latissimus dorsi

Extensor carpi radialis

longus

Extensor carpi radialis brevis Anconeus Extensor digitorum

longus

Stand facing the machine. shoulder-width

Take an overhand

apart or, if the machine

allows

grip on the bar, with your hands slightly

more than

it, with your palms facing each other:

- Keep your head and back straight and shrug your shoulders - Return to the starting position This exercise is excellent

END

OF MOVEMENT

Trapezius

contracted

for developing

the upper part at the trapezius

and the levator scapulae.

LEGS 1.

Dumbbell

Squats

Front Squats

4. Power Squats 5.

Angled Leg Press

Hack Squats

Leg Extensions

8. Lying Leg Curls 9.

Standing Leg Curls

10.

Seated Leg Curls

11.

Good Mornings

12.

Cable Adductions

13.

Machine Adductions

14.

Standing Calf Raises

15.

One-Leg Toe Raises

16.

Donkey Calf Raises

17.

Seated Calf Raises

18.

Seated Barbell Calf Raises Gluteus

Iliacus Psoas minor

minimus Piriforme

Psoas major

Superior gemellus Obturator internus

Gluteus minimus

Inferior gemellus Quadratus

Pectineus

Adductor

longus

Adductor brevis

fenloris

. Gracilis

Semitendinosus I

Biceps femoris, long ,head

Adductor magnus

Gluteus I Tensor

Quadriceps femoris

Biceps femorIS, Semimembranosus short head

I Biceps femoris, short head

maximus fasciae

magnus

Fas~ia lata, iliotibial

medial head

Tibialis anterior

Tibial is Pop posferior Iteus

Gastrocnemius, Tibialis anterior

Sem'itendinosus femoris,

long head Semimembranosus I

Biceps femoral is, short head

I Sartorius

Flexor

digitorum

Soleus Flexor digitorum

longus

longus I

Peroneus longus I

Flexor hallucis longus

Exten~or hallucis longus Extensor hallucis longus

Peron~us tertius

Plantaris I Gastrocnemius,

lateral head

Peroneus brevis

tract

Gra~ilis

Gastrocnemius,

latae

I Adductor

Biceps

Vastu~I medial is Vastus lateralis femoriS] Vastus

medius

Gluteus

medial head

LEGS

DUMBBELL SQUATS

Obliquus

extern us abdominis

Tensor fasciae latae I

Gluteus medius I Greater trochanter I

Gluteus maximus

keps femoris

Vastus late~alis Rectus femoris Vastus intermedius

Fascia lata, iliotibial

Patella

Biceps femoris, long head I

Tibialis

tract

Biceps femoris,

short head

I Extensor digitorum

longus

Stand with your feet slightly

apart and grasp a dumbbell

in each hand with your arms hanging

down

at your sides: - Look straight ahead, inhale, slightly - Once your thighs are parallel - Exhale as you complete This exercise particularly

arch your back, and squat down

to the floor, straighten

your legs to return to the starting position

the movement works the quadriceps

and gluteals.

BEGINNING

OF MOVEMENT

STRENGTH TRAINING

ANATOMY

IJSQUATS

Obliquus externus abdominis Crista iliaca

Gluteus medius

Quadriceps femoris

Vastus :intermedius Rectus femoris

Tensor fasciae latae

[

Greater trochanter

Vastus medialis lateralis Vastus

Gluteus maximus Sartorius

Patella Patellar ligament I

Gastrocnemius,

medial

head

Long head I

Tibia

Gastrocnemius,

Soleus

Biceps femoris lateral head

Peroneus longus I

Peroneus brevis Extensor digitorum

longus

Tibialis

The squat is the number

one bodybuilding

movement

on a squat rack. Duck under the bar and position the bar using a grip width - Inhale deeply self from bending pelvis forward

appropriate

(to maintain forward)

a large part of the muscular

system. To perform

it, place a barbell

slighly above the posterior part of the deltoids. Grasp

to your body type and pull your elbows to the rear:

intrathoracic

and slightly

because it involves

it across your shoulders on the trapezius,

pressure and prevent

yourHERNIATION

arch your back by rotating your

- Move back a step or two from the rack and set your feet shoulderwidth apart, keeping your toes

pointed

slightly and

forward

Annulus fibrosus Nucleus pulposu:j

bend your knees

squat

down

your

back sl igh Iy bent forward

Processus transversus

Processus

in the type of squat powerlifters do in competition

Discus intervertebral is

angled outward

- Slowly

2. On the trapezius and deltoids posterior part, as

PULPOSUS

- Look straight ahead and lift the bar off the rack

1. On the trapezius

OF NUClEUS

Spinal cord

spinosus

Processi articulares

Flexing the spine with loads may slip disks, usually in the lumbar region. These ruptures frequently occur when you perform squat and deadlih exercises. They most often result from improper position of the back, caused by a lack of proper technique.

LEGS

Spinal cord Processus Nucleus

pulposus

spinosus

Processi articulares

Annulus fibrosus

Corpus vertebrae

Canalis vertebral is

When you flex your spine, the intervertebral disks are pinched at the front and gape at the back. The fluid o{ the nucleus pulpasus moves backward and can compress nerve elements (which causes lumbago or sciatica),

Processus transversus Discus intervertebral is Corpus vertebrae

Processus spinosus Vertebral foramen (hole which

through runs a

nerve coming from the spinal chord).

- To avoid injury, keep your back straight (the axis of flexion runs through the hipthigh joint) - Once your thighs are parallel to the floor, extend your legs and straighten your torso to return to the starting (upright) position - Exhale as you complete the movement Squats particularly work the quadriceps, gluteals, adductors, spinal erectors, abdominals, and hamstrings. Variations: (1) If you have inflexible ankles or long thigh bones, rest your heels on a block of wood to avoid bending too far forward. This variation shifts part of the stressto the quadriceps. However, this variation can position the knees too far forward for safe lifting so use it with caution. (2) You can position the bar lower, across your upper deltoids, to improve your balance and increase the lifting power of your back, which allows you to use heavier weight. This technique is mostly used by powerlifters. (3) You can do squats on a specific machine to prevent yourself from bending forward and isolate stresson the quadriceps.

1. PROPER POSITIONS: When doing squats, always keep your back as upright as possible. There are differences

in body types (legs of different

lengths, ankles more or less flexible) and different ways to execute the technique foot-stance widths, resting

the

Consequently,

barbell

(experimenting

with different

using platform shoes or heel pieces, higher

lower

the traps).

your torso will be more or less inclined,

but be sure to bend forward at thight joint. 2. IMPROPER POSITION: Never flex the spine while

doing

squats. This error

contributes to most low back injuries, especially slipped disks.

In order to correctly feel the action of the gluteals, it is important to bend your knees until your thighs are parallel to the floor.

1-3: NEGATIVE PHASE OF REGULAR SQUAT 4. FULL SQUAT: To place more emphasis on the gluteals, you can bring your

thighs

However,

into

a position

use this technique

below

the

horizontal.

only if you have flexible

ankles or short thigh bones. In addition, do the full squat carefully

because it tends to flex the spine, which can

lead to serious injuries.

REGULAR SQUAT

FULL SQUAT

In any movement, whenever you use heavy weight, you must "block." 1. Stick out your chest by taking a deep breath and filling your lungs with air like a balloon. In this way, you will stiffen your rib cage and prevent your upper torso from bending forward. 2. Contract all the abdominal muscles to increase intra-abdominal pressureso your shoulders are pulled back when you are in the top position of the movement. 3. Finally, contract the lower back muscles to arch your lower back and extend the bottom of the spine. These three simultaneous actions are called "blocking." Their function is to avoid rounding the back (or flexing the spine), which will cause a slipped disk if you work with heavy weight.

STRENGTH TRAINING ANATOMY

FRONT SQUATS

Obliquus externus abdominis

BEGINNING

OF MOVEMENT

Gluteus medius

Adducto'r longus

IGraCilis

Tensor fasciae latae

Greater tfOchanter Quadriceps femoris

Vastus medialis ' Vastus lateralis

Vastus interm~dius Rectus femoris

Gastrocnemius,

I Fascia lata Biceps femoris, long head

Biceps femoris, short head I Gastrocnemius, lateral head

medial head

Extensor digitorum longus Peroneus longus Tibialis anterior

As with front squats, you place primary emphasis on the quadriceps if you wedge your legs on a specific machine.

Position the barbell across your anterior deltoids, hold your upper arms parallel to the floor, bend your elbows, cross your forearms, grasp the bar, and look straight ahead: - Inhale and squat down - Return to the starting point, exhale as you complete the movement While doing front squats, you must not bend forward, but keep your back perfectly straight. You can rest your heels on a block of wood to improve your balance, but doing so might move your knees too far forward for safe lifting. This type of squat places primary emphasis on the quadriceps. Always use lighter weights than in the conventional squat. This good all-around exercise also works the gluteals, hamstrings, abdominals, and the spinal erectors. Weightlifters often use this movement because it works the thigh muscles exactly the same way as when doing cleans or finishing snatches. CROSSED ARMS VARIATION

LEGS

POWER SQUATS

)'\1,

-==-~ /

~'~~

(' I;,' ""-,1 ,,:.,~'~' \ " ",.•' "".,'. II' I~:~ ~4

Obi 1 q uUS externus abd , Gluteus ,

superior

. omlnls med' IUS

iliac spine ,

Tensor faciae latae

Quadriceps femoris

Rectus femoris [

Vastus Vastus medialis later~lis

Sartorius

..•.~r'1

i'" )( ---4,"

" . lIt

are widely

i~ _

••• [",

'1" ... --?- t

i')

is the same as conventional

spread'with

your toes pointed

ligament

Semitendinosus

Patellar Pubic symphysIs

squats, but your legs outward,

which

specifi-

cally works the inner thighs. The muscles involved are - the quadriceps, - all the adductors brevis, pectineus

(adductor and gracilis),

- the gluteals, - the hamstring

group, and

- all the sacrospinalis

muscles.

longus,

adductor

foot"

Semimembranosus

,;',

This movement

----- "Crow

magnus, adductor ('

I'.1

THE THREE FOOT STANCES TO DO SQUATS More involved muscles

Involved muscles

c==J

STRENGTH

TRAINING

ANGLED

ANATOMY

LEG PRESS

â&#x20AC;˘â&#x20AC;˘ Gastrocnemius, lateral head Biceps femoris, short head

Biceps femoris, long head

Vastus inter~edius '. Vastus laterahs

Quadriceps femoris

Rectus femoris Vastus medialis , I Obliquus externus abdominis

Warning: using the leg press with heavy weight may cause a displacement liac joint, which can lead to contracture.

in the sacroi-

Sit on the machine, lying back against the angled back pad, and place your feet about shoulder-width apart: - Inhale, rotate the stop bars at the sides of your hips to release the carriage for your set - Bend your legs as much as possible while making sure your knees travel to the sides of your chest - Return to the starting position, exhaling as you complete the movement

STARTING POSITION

If you place your feet lower on the footplate, you will primarily stress your quadriceps. Conversely, if you place your feet on the top of the footplate, you will shift more emphasis to the buttocks and hamstrings. If you spread your legs, the adductors will be more involved. If you have back problems, you can do this movement instead of squats. However, always keep your buttocks on the pad.

Feet high on the plate

Primary emphasis on the gluteals and hamstrings

Feet Iowan the plate

Primary emphasis on the quadriceps

Feet apart

Feet close together

Primary emphasis on the adductors

Primary emphasis on the quadriceps

LEGS

HACK SQUATS

Obliquus

III

Costa

externus abdominis ,

Gluteus

Vertebra

medius

Os coxae

Iliopsoas ,

Tensor fasc iae Iatae

Sacrum

Pectineus

Femu

Adductor

longus ,

Sartorius

Rect~s femoris I

Quadriceps femoris

Vastus lateral medialis Vastus is]

Patella

Tibial is anterior

I Soleus

Patellar ligament

Extensor digitorum

longus I

Tibia

Peroneus longus I

Fibula

Soleus I

Peroneus brevis

Flex your

knees, place your

yokes attached

back against the padded

to th'e machine,

surface,

wedge

your shoulders

- Inhale, rotate the stop handles at the sides of the yokes to release the machine, - Return to the starting position, This movement

exhaling

maximizes

as you complete

emphasis on the quadriceps,

place more emphasis on the gluteals,

the

and bend your legs

the movement

If you place your feet close together, you will

If you spread your feet, you will shift the work to the adductors,

To protect your back from injury, be sure to contract pelvis and spine,

beneath

and place your feet fairly close together:

your abdominals

in order to avoid swinging

your

STRENGTH TRAINING ANATOMY

LEG EXTENSIONS

Obi iquus externus abdomi Spina iliaca anterior superior Adductor

I I

Quadriceps

longus Gluteus

Quadriceps

femoris,

medius

rectus femoris Tensor fasciae latae

femoris,

vastus medialis

Quadriceps femoris, vastus lateralis

Sartorius Patella

Fascia lata

Patellar ligament

Gluteus

maximus

Quadriceps femoris, vastus intermedius Tibialis

Extensor digitorum

longus

Peroneus longus Soleus

coxae

I Sacrum

Sit on the machine. BEGINNING

OF MOVEMENT

ting

platform

Grasp either the handles or the edges of the sea-

to steady your

body

throughout

the

movement.

Bend

your knees and place your ankles under the set of roller pads: INSERTIONS OF QUADRICEPS FEMORIS MUSCLE ON THE FEMUR Anterior view Vastus

latera lis Vastus

medialis

- Inhale and raise your legs until they are almost parallel the floor - Exhale as you complete

Greater trochanter Vastus lateral is

Coccyx

I Rectus femoris

the movement

Posterior view Vastus medialis Vastus intermedius

Vastus lateralis

This is the best quadriceps

isolation

movement.

The more

you incline the back of the seat, the more your pelvis is tilted backward. The rectus femoris will then be stretched and will

be more intensely

worked

for beginners.

gain enough ments.

trying

strength

before

as you raise your legs.

This exercise is recommended

It allows you to technical

Vastus intermedius

Meniscus

Vastus medialis

Patella I

Patellar ligament

move-

Tuberositas

I Fibula

tibiae

LEGS

lYING lEG CURLS

maximus

Greater trochanter Tensor fasciae latae Gluteus

lâ&#x20AC;˘

â&#x20AC;˘

Biceps femoris, long head Gluteus

medius

Quadriceps

- Vastus Rectus medialis femoris ----.dJ femoris Lie facedown

on the padded surface of the machine.

Grasp the handles,

straighten

your knees and

HARMSTRINGS

hook your feet under the set of roller pads: - Inhale and simultaneously

raise your feet upward

until your knees are as fully bent as possible (try

to touch your buttocks with your heels)

as coxae

- Exhale as you complete

Head of femur

- Slowly

the movement

return to the starting position

Collum

femoris I

This exercise involves your feet upward (by angling

the entire hamstring

group as well as the gastrocnemius.

you can place more emphasis

your toes inward) or on the biceps femoris

ward). However, the hamstrings

in practice

it turns out to be difficult,

or gastrocnemius

In theory, as you curl

on either the semitendinosus

and semimembranosus

long and short heads (by angling your toes outand only the placing

of primary

emphasis

Pubic

Greater

symphysis Ischial tuberosity

lesser trochanter

Semi-

is easy:

membranosus

- feet extended - feet dorsiflexed

puts more stress on the hamstri ngs

, Semi-

puts more stress on the gastrocnemius

tendinosus

Variation: you can perform this exercise with one leg at a time or by holding a barbell with both feet.

Apex

Tibia

capitis

ACTION

fibulae

trochanter

VARIATION

Hold a dumbbell

with both feet.

STRENGTH

TRAINING

ANATOMY POPLITEUS MUSClE

STANDING

I•

LEG CURLS Popliteus

•

Fibula Tibia

i The

popliteus

muscle

is situated

deeply

the back of the leg at the level of the knee joint. It is involved with the hamstrings and gastrocnemius in bending the lower leg toward the thigh.

Crista iI iaca

Of all flexor muscles of the thigh, only the short

Spinal iliaca

head

of biceps

femoris

muscle

is monoarticular. This part exclusively flexes the leg.

Sacrum Ischial spine Tuberculum

vertebrae

pubicum

Pubic symphysis

trochanter

Coccygeal

Greater

Biceps femoris, long head

Ischial tuberosity I

Semitendinosus

Biceps femoris,

short head Patella

Biceps femoris

[1-

- Short head long head

' il

Semimembranosus

Stand in the machine the movable

so your knee is pressed against

pad. Hook

pad, straighten

your

ankle under the roller

leg, and grasp the machine

restrain your upper body as you do the movement: - Inhale and bend your knee - Exhale as you complete This exercise involves group femoris the gastrocnemius. ankle while

curling

(semitendinosus,

the movement

all the muscles of the hamstring semimembranosus,

To increase the emphasis on the gastrocnemius,

simply dorsiflex

the roller pad. To decrease the work on the gastrocnemius,

the intent in most cases, simply

biceps

short and long heads) and, to a lesser extent,

extend your feet.

••

your

which

ACTION

LEGS

SEATED LEG CURLS

lâ&#x20AC;˘

â&#x20AC;˘

Quadriceps, rectus femoris

Obliquus extemus abdominis Tensior fasciae latae

Gluteus

medius

Fascia lata, iliotibial tract Greater trochanter Gluteus maximus Quadriceps femoris, vastus lateralis

,~.-

jiliitirr:Gastrocnemius

Semimembranosus

Semitendinosus

- - Short head -

- Long head

I Biceps femoris

In the hamstring monoarticular.

group,

Sit on the machine roller

only the biceps femoris

It exclusively

pad. Lower

with your legs straight, ankles resting on the the leg restraint

them. Grasp the handles provided -Inhale

short head is

flexes the leg.

over your

thighs to secure

on each side:

and bend your knees to move the roller pad downward

- Exhale as you complete

the movement

This exercise works the hamstring

group and, to a lesser extent,

the gastrocnemius.

ACTION

STRENGTH

TRAINING

ANATOMY

III

GOOD MORNINGS

o â&#x20AC;˘

Latissimus dorsi -~

Musculi erectores spinale (under aponeurosis) I Obliquus externus abdominis I

Gluteus medius I Gluteus maximus I Greater trochanter I Semitendinosus I

Quadriceps femoris, vastus lateralis

Biceps femoris, long head I

Semimembranosus Tibialis anterior Extensor digitorum longus Keeping

your legs straight

while

bending

for-

ward at the waist allows you to extend the hamstrings. You can better feel the hamstrings

contracting

as you

straighten

Biceps femoris, sh.or! head

Peroneus longus

your

upper body. Keeping

your

knees

flexed

while

Peroneus brevis

bending

forward at the waist allows you to relax lhe hamstrings, which makes hip flexion easier.

Stand with your feet slightly apart. Place a barbell across your trapezius muscles or a little lower across your posterior deltoids: - Inhale and bend forward at the waist until your torso is roughly parallel to the floor, being sure to keep your back straight - Return to the starting position, exhaling ACTION

STABILIZING ACTION OF THE MUSCLES AT THE TIME OF PELVIS FLEXING Gluteus minimus

Gluteus medius

Piriformis

Obturator internus

Quadratus femoris

To make the movement easier, you can slightly bend your knees. This exercise involves the gluteals and spinal erectors, and particularly the hamstrings (except the biceps femoris short head, which only flexes the leg). Besides flexing the knee, the main function of the hamstrings is tilting the pelvis backward, straightening the upper body if the latest interact to contract the abdominals and sacrospinalis isometrically. To get better construction in the hamstrings, never do this movement with heavy weight. In this exercise, the negative phase is excellent for stretching the back of your thighs. If you do it regularly, it will reduce the likelihood of injury when doing heavy squats. This exercise does pose a high risk to the lumbar spine, so perform it with caution.

OF GLUTEUS MAXIMUS

AND THE HARMSTRINGS DURING

Action of gluteus maxlmus muscle Action of flexor muscles of

PELVIS STRAIGHTENING

?-f ~If,. lq

as coxae

Femur Patella

the thigh Tibia

Fibula

Metatarsus

Toes

LEGS

CABLE ADDUCTIONS

Rectus abdominis I

Obliquus

externus abdominis Iliopsoas

Gluteus

medius

Tensor fasciae latae

Adductor

longus Gracilis Vastus lateralis Flexor digitorum

Quadriceps

femoris

Vastus medialis

Tibialis

Extensor digitorum

longus

Peroneus longus

Fasten the cuff to your ankle and grasp a fixed part of the machine - Bring your leg attached

to the cable toward

with your opposite

hand for support:

and then across the other leg

- Return to the starting position This exercise involves

all the adductors

(pectineus,

adductor

longus, adductor

the inner thighs.

magnus and gracilis).

It is an excellent

movement

for building

STRENGTH

TRAINING

1:1 MACHINE

Iâ&#x20AC;¢

Obliquus

ANATOMY

ADDUCTIONS

externus abdominis Rectus abdominis

Tensor fasciae latae

Quadriceps

femoris

Obliquus internus abdominis (under aponeurosis)

Vastus medialis [Rectus femoris

Sartorius

Pectineus Adductor magnus

Adductor longus

Semitendinosus

Pubic symphysis

Sit on the machine with your legs spread:

ADDUCTOR

MUSClES

OF THIGH

- Force your thighs together - Slowly

return to the starting position

Os coxae

This exercise works the adductors neus,

adductor

longus,

magnus,

and

gracilis).

heavier

weight

than

You with

Sacrum

(pecti-

adductor can the

use cable

adductions, but the range of movement will be more limited.

Pubis Obturator internus

Pectineus

Adductor

longus

brevis

ACTION Femur

1. Beginning 2. End.

Gracilis Adductor magnus

Patella

LEGS

STANDING

INSERTIONS

III

CALF RAISES

â&#x20AC;˘ I

OF MUSClE

TRICEPS SURAE

Gastrocnemius, medial head

Gastrocnemius, lateral head

Tendo calcaneus (Achilles)

Gracilis

STANDING

BARBEll

Vastus medialis

CALF RAISES

MUSClE TRICEPS SURAE

Sartorius

Vastus lateral is

Plantaris

Biceps femoris, short head

Gastrocnemius, medial head

Gastrocnemius, lateral head

Peroneus brevis

Soleus

Flexor

Calcaneus

digitorum longus

Abductor digiti

Sacrum

minimi

Tendo calcaneus (Achilles) Flexor hallucis longus Abductor

! Stand with your back straight. Place your shoulders lower your heels (dorsiflexion):

- Rise up as high as you can on your toes (plantarflexion) - Return to the starting position

while

keeping your knees extended

Gastrocnemii

This exercise works the triceps trocnemius,

lateral and medial

surae (composed

In theory,

it is possible

this is difficult

to achieve.

muscles,

medial head

every

lateral head (toes in),

However,

your knees

Variation: you may also do this exercise at the Smith-machine, without

the block,

you can easily shift

to the soleus by flexing

block or plates under your toes for greater range of motion. place a bar on your shoulders,

Gastrocnemii

to isolate the stress on the gastrocne-

the emphasis from the gastrocnemius to relax the gastrocnemius.

range of motion.

lateral head

heads). To stretch your muscles correctly,

mius medial head (toes out) or on the gastrocnemius but in practice,

muscles,

of the soleus and gas-

be sure to rise up as high as possible on your toes as you perform repetition.

'hallucis

under the pads of the yoke. Place your toes and the balls of your feet on the toe block and

using a

You may also

but thus, with

a lesser

\1'

STRENGTH

TRAINING

ANATOMY

â&#x20AC;˘

ONE-LEG TOE RAISES

Biceps femoris, long head

Semimembranosus I\ffas us externalis pural sl'ia lata

I ,

Triceps surae I

lateral head

PatE\1Ia!

_ Gastrocnemius, , medial head

- Soleus [Gastrocnemius, perfnff EXlen~_rrgitorum sflongus /

Stand on one foot, placing the toes and ball of your foot on the toe block. Hold a dumbell in your hand on the same side as the foot you are standing on and grasp the edge of machine with your other hand to steady your body in position throughout the movement. - Rise up as high as you can on your toes (plantarflexionl, keeping your knee extented or very slightly bent - Return to the starting position

pr1Jrei~vis EktA'nsor hallucis longus

~--

Peroneus lateral

This exercise works the triceps surae (composed of the soleus and gastrocnemius lateral and medial heads). Make sure you flex your foot completely as you perform every repetition in order to stretch the triceps surae correctly. For the best results, do only long sets until you feel the burning sensation.

Tendo

calcaneus

Calcaneus

Cuboid

LEGS

DONKEY CALF RAISES

â&#x20AC;˘ l

Fascia lata, iliotibial

tract

Vastus lateral is

Vastus medial is Biceps femoris short head , Patella Head of fibula

Triceps surae

_ Gastrocnemus, [_ - Gastrocnemus,

medial head , lateral head - Soleus

medial head

Peroneus longus

Triceps surae

- Soleus - Gastrocnemius,

]

Extensor digitorum

longus

Tibia, medial side

Tibial is anterior Medial

Flexor digitorum

longus

Flexor hallucis

longus

Lateral malle~lus I

Extensor retinaculum

~r ~

Place your toes and the balls of your feet on the footplate, iorearms

malleolus

straighten

your legs, and lean over so your torso is parallel

to the floor. Rest your

on the front support and press your pelvis against the padded surface of the machine:

- Drop your heels as far below your toes as possible (dorsiflexion)

- Rise up as high as you can on your toes until your calves are fully flexed (plantarflexion) This exercise works the triceps surae. With the knee flexed, it emphasizes

the soleus.

Variation: you can also arrange a toe block close enough to a flat exercise bench so you can place your toes on the block, lean over having your torso parallel horse.

to the floor, and rest your forearms on the bench. For resistance, have a training

partner climb

up astride your hips as if riding a

STRENGTH

TRAINING

ANATOMY

Vertebra

1& SEATED

CALF RAISES

•

Sacrum

as coxae

Fibula

i' \~"

Tibia Tibialis posterior

Flexor digitorum longus

Flexor

hallucis

longus Peroneus

brevi

Although this is not their main

- Vastus - Vastuslateralis intermediusJ lQuadriceps

function,

these muscles

are invol-

ved in extending the foot.

Tractus iliotibialis Patellar ligament Head of fibula MUSClE

TRICEPS

SURAE

Tibialis

Vertebra Extensor digitorum Os coxae

longus

Fascia Peroneus longus

lata, iliotibial tract

Sacrum

Femur

Gluteus

maximus

Trice ••_ surae

Soleus GastrocnemiUS] Peroneus brevis

Tibia

Extensor hallucis

Fibula

Peroneus tertius

Gastrocnemius, medial head

Soleus

Tendo calcaneus

Lateral malleolus

I Tendo

calcaneus

Extensor retinaculum

(Achilles)

Extensor

Calcaneus Sit on the machine's

digitorum

seat and place the restraint

pads tightly

- Rise up as high as you can under resistance on your toes (plantarflexion)

diately

below

connected

the

with the calcaneus

soleus and gastrocnemius Bending

your

emphasis on the soleus (muscle lying imme-

gastrocnemius,

attached

under

via the Achilles

knee joint

tendon; the function

is to extend the ankle).

legs relaxes the gastrocnemius.

mius is only slightly

the

Therefore,

and of the

the gastrocne-

stressed when you extend your foot.

Variation: sit on a bench with your toes and the balls of your feet on a toe block.

Pad the middle

and rest the barbell

of a barbell

handle

(by rolling

across your knees to simulate

brevis

across your thighs. Place your toes and the balls of your feet on the foot bar:

- Stretch your heels as far below the level of your toes as possible (dorsiflexion)

This exercise places primary

longus'

a towel

around

this movement.

it)

SEATED

CALF

BARBElL RAISES

C __

LEGS

Femur

SEATED BARBELL CALF RAISES

Patella

I Gastrocnemius

Tibia

Metatarsus

1. When your knees are flexed. the gastrocnemius muscles, which are attached over the knee joi nt, are relaxed. slightly

In this position} stressed when

they are only you extend

your foot, the soleus being mostly worked

in this action.

2. Conversely, when you knees, the gastrocnemius stretched. In this position, active part in extending the complement

the action

lID

lâ&#x20AC;˘

extend your muscles are they take an feet and they

of the soleus,

Tractus iliotibia/is I

Biceps femoris, short head I

Gastro~ius, lateral head Tibialis anterior

Peroneus/ longus Peroneus brevis

BEGINNING

OF MOVEMENT

Sit on a bench. Place your toes and the balls of your feet on a toe block: - Restthe barbell across your lower thighs - Push down with your toes and extend your feet as completely as possible (plantarflexion)

This exercise isolates the soleus, which belongs to the triceps surae. It is attached under the knee joint on the shin and fibula and it is connected to the calcaneus (via the Achilles tendon). Its function is to extend the ankles. Unlike seated machine calf raises, which allow you to work with heavy weight, you won't be able to do this movement with heavy weight because it will be difficult to load. Variation: you can do this movement on a chair or a bench without adding weight. In that case, do long setsuntil you feel the burning sensation.

BUTTOCKS 1.

Lunges

Cable Kick Backs

Machine Hip Extensions (Kick Backs)

Floor Hip Extensions(Kick Backs)

Bridging

6. Cable Hip Abductions 7.

Standing Machine Hip Abductions

Floor Hip Abductions

Seated Machine Hip Abductions I Latissimus dorsi

I Obliquus

externus abdominis

I Gluteus medius

Tensor fasciae latae Gluteus maximus

Greater trochanter

- Vastus lateral is - Rectus femoris Adductor

magnus

Semitendinosus

Biceps femoris, long head

Gluteus medius

Gluteus maximus Greater trochanter

Adductor

magnus Gracilis

Semitendinosus

Fascia lata Biceps femoris, long head Vastus lateralis

Quadriceps

BUTTOCKS

Obliquus

externus abdominis

I Gluteus medius Tensor fasciae latae I

Vastus lateral is ~'""ceps

Gluteus maximus

Vastus medialis intermedius ~Vastus Rectus femoris

Adductor

magnus

Semitendinosus

Patella

Semimembranosus

Biceps femoris, short head

Peroneus longus Soleus

Extensor digitorum

longus

Tibialis

Stand with your feet hip-width

apart. Lift a light barbell up

to a position across your shoulders behind your neck: - Inhale and take a comfortable your torso as upright - In the bottom is slightly

below

step forward,

keeping

as possible

position,

the top of your forward

thigh

parallel

- Return to the starting position, This exercise places primary

exhaling

emphasis

on the gluteals.

You can vary the stride length by taking (1) a simple step forward

to specifically

involve

large step forward

to place

strings and gluteals

while

the quadriceps,

or (2) a

more stress on the ham-

stretching

the upper quadri-

ceps and hip flexors of the back leg.

Note: as you lunge forward, VARIATION: SIMPLE

STEP FORWARD

weight

on your

exercise Beginners

leading

to perform

you put all of your body

leg. It is a relatively

because

of the balance

should start with very light weight.

difficult required.

VARIATION: DUMBBELL

LUNGES

Âˇf

STRENGTH

TRAINING

ANATOMY

CABLE BACK KICKS

â&#x20AC;˘ I

Obliquus

extern us abdominis Gluteus

medius

Greater trochanter Tensor fasciae latae

Semitendinosus

Fascia lata

Biceps femoris, long head Vastus lateralis of quadriceps

Semimembranosus

femoris

Biceps femoris, short head Gastrocnemius,

lateral head Extensor digitorum

Peroneus longus

Tibialis

longus

Soleus Peroneus brevis

Attach

a cuff to the end of the cable running through

ankle. Stand in front of the weight - Tilt your pelvis forward

the low pulley.

Fasten the cuff around your

stack and grasp the edge of the machine

Greater

trochanter

for support:

- Bring your leg back The extension

of the hip is limited

by the stress placed on the iliofemoral

This exercise

involves

maximus

the gluteus

biceps femoris short head. This exercise muscle tone to your gluteals.

and, to a lesser extent, the hamstrings

allows

you to develop

shapely

The extension of the hip is limited by the stress placed on the iliofemoral ligament, which is a thickening of the articular capsule.

ligament. legs while

lIB

except

the

increasing

BUTTOCKS

MACHINE HIP EXTENSIONS

â&#x20AC;˘ ]

Latissimus dorsi Obliquus

extern us abdominis Gluteus

medius

I Gluteus maxim us

Coccyx

Adductor Gracilis

Vastus lateral is of

Biceps femoris, long head

quadriceps

Gastrocnemius,

lateral head medial

Grasp the handles of the machine, knee joint

head

place one foot on the footplate

and ankle. Bend forward

Soleus

and bring your opposite

- Exhale as you complete

position

leg slightly

forward,

with the pad halfway

slightly:

- Inhale and move your thigh to the rear until your hip is fully extended - Hold this peak contracted

femoris

Semimembranosus

Biceps femoris, short head Gastrocnemius,

magnus

I Semitendinosus

backward

(hyperextension)

for 2 seconds and return to the starting position

the extension

This exercise works the gluteals,

and, to a lesser extent, the semitendinosus,

semimembranosus,

and biceps femoris

long head.

between

STRENGTH TRAINING

ANATOMY

FLOOR HIP EXTENSIONS

â&#x20AC;˘

Gastrocnemius, lateral head Peroneus longus

[

Soleus Biceps femoris,

long head

\ Semitendinosus ~\ I Biceps femoris, long head

Extensor digitorum

longus Fascia lata

\ Tensor fasciae latae

Gluteus

medius

maximus

Greater trochanter

Kneel on one leg with your elbows or

hands

forearms BENT KNEE VARIATION

the

floor

and

your

straight:

- Tuck your opposite chest

leg under your

- Move your tucked

leg to the rear

until your hip is fully extended If you swing your leg to a straightened gluteals;

position,

the exercise will work the hamstrings and

ACTION

if you keep your knee bent, it will only work the gluteals, but less intensely.

You can increase the range of motion a peak contracted

position

or limit it at the end of the extension.

You can hold

for a couple of seconds at the end of the movement.

exercise is very easy to perform

For more intensity,

and gives good results. It has become very popular

strap a soft weight around your ankle. This

and is often used in aerobics

Bridging exercises are hip extensions. They mainly work the gluteals. Like floor hip extensions, this exercise is done without weight and can be performed anywhere.

classes.

BUTTOCKS

BRIDGING

- Vastus lateral is - Vastus medialis

Quadriceps femoris

- Vastus intermedius - Rectus femoriSJ

Patella .

Gluteus maximus ' head] -- Short long hea~ Crista iliaca

Biceps femoris

Peroneus longus

Obi iquus extern us abdominis

Lie on the floor with your entire spine in contact

with the floor. Place your hands on the

floor next to your hips. Flex your knees to 90 degrees: - ILift your buttocks

off the floor, pushing with your feet as high as you can

- Hold the position back on the floor

for 2 seconds and lower your pelvis without

- Immediately

putting

your buttocks

repeat

BEGINNING

This exercise works the hamstrings Make sure you correctly

OF MOVEMENT

and gluteals.

feel the muscle contraction

Note: this easy exercise has proved beneficial.

at the end of every repetition.

It is performed

in most aerobics

classes.

Variations: VARIATION

ON THE BENCH

1. You can do the motion.

movement with a limited range of

2. For more intensity, you can put your feet on a bench.

BEGINNING

OF MOVEMENT

STRENGTH

TRAINING

ANATOMY

CABLE HIP ABDUCTIONS

Latissimus dorsi Obliquus

externus abdominis

IGluteus medius Gluteus maximus Tensor fascia (atae Greater trochanter

Coccyx

Fascia lata

Adductor

magnus

Vastus lateralis IGracilis Semitendinosus

Semimembranosus

Gastrocnemius, Gastrocnemius,

lateral head

medial

GLUTEAL

head

MUSClES

INSERTIONS

medius Gluteus

Gluteus

maxlmus

mJnlmus

Gluteus,

Abduction

by the form of the cup

- Grasp the edge of the machi-

(thigh bone) fits at the pelvis.

ne with stabilize

a low

pulley

your opposite

into which the femur

hand to

Spina ischiadica

your body.

- Raise lateraly

your

Ischium

leg as far Lesser

as you can.

trochanter

Cotyloid cavity Co/lum anatonicum

This exercise involves teus maximus, 1. Hip abduction (limited by the shape of the pelvic cup into which the thigh bone fits). 2. Forced hip abduction (tilt of the pelvis to the opposite femoral head).

is limited

to your

Attach ankle:

the deeper glu-

teus minimus,

the glu-

and tensor fascia latae.

femoris

BUTTOCKS

STANDING

MACHINE HIP ABDUCTIONS

Obliquus

externus abdominis

Gluteus medius Greater trochanter Gluteus

maximus

Adductor magnus , Semitendinosus Semimembranosus Gracilis Sartorius Vastus medialis quadriceps

GLUTEUS MINIMUS

MUSCLE

femoris

Biceps femoris, ,

short head

Gastrocnemius,

medial

head

Soleus Peroneus longus I

Gluteus minimus

Extensor digitorum

longus

Greater trochanter

Place one foot on the footplate and place the outer side of your other leg against the pad below your knee (close to your ankle):

- Move this leg as high to the side as possible - Note the abduction is limited because the neck of the femur (thigh bone) is rapidly the rim of the cup into which the femur fits at the pelvis This exercise is excellent the same function

for developing

as the anterior

the gluteus medius and the gluteus minimus,

fibers of the gluteus medius.

stopped on

which

has

It also works tensor fascia latae.

STRENGTH TRAINING

III

ANATOMY

FLOOR HIP ABDUCTIONS

Iâ&#x20AC;˘

Greater trochanter

Vertebra lumbalis. GLUTEAL MUSClES

Os coxae

INSERTIONS Gluteus medius

Lie on your side with your head and shoulders in line: - Lift your leg to an angle of 70 degrees (at the most) off the floor, always keeping your knee extended - Return to the starting position and repeat

Gluteus maxiumus

This exercise involves the gluteus medius and gluteus minimus. You can increase or decrease the range of motion. Hold a peak contracted position for a couple seconds at the end of the abduction. You can raise your leg lither slightly forward, slightly backward, or vertically. For more resistance, strap a soft weight around your ankle or use a low pulley. GLUTEAL "DELTOID"

Gluteal

"deltoid"

- Tensor fasciae

- Gluteus

Gluteus

GLUTEUS MINIMUS

I Gluteus minimus

latae

maximus

medius

Greater ,

trochanter

Although the gluteus minimus is deeply situated, it is one of the muscles that help give more size to the upper buttocks.

BUTTOCKS

SEATED MACHINE HIP ABDUCTIONS

III

Obliquus externis abdominis

Sit at an abductor machine: - Slowly force your legs apart as far as comfortably possible - Return to the starting position and repeat If the machine's seat is inclined, you will work the gluteus medius. If the machine's seat is upright, you will work the gluteus maximus. Ideally, you should vary the inclination of your torso in every set. Simply bend at the waist. For example: 10 reps with upper body against the back of the seat followed by 10 reps with upper body bent forward at the waist.

ACTION 1. Beginning

2. End.

This exercise is an excellent way to increase muscle tone to the upper part of the hip. It gives the buttocks a rounded appearance, making your waist look slimmer.

ABDOMEN 1.

Crunches

Sit-Ups

Gym Ladder Sit-Ups

4. Calves Over Bench Sit-Ups 5.

Incline Bench Sit-Ups

6. Specific Bench Sit-Ups 7.

High Pulley Crunches

Machine Crunches

Incline Leg Raises

10.

Leg Raises

11.

Hanging Leg Raises

12.

Broomstick Twists

13.

Dumbbell

14.

Roman Chair Side Bends

15.

Machine Trunk Rotations

Side Bends

ABDOMEN

Although this is a much-debated topic, if you have lower back problems, you should keep your hip motionless in order to neutralize the action of the psoasand prevent abnormal forward curvature of the spine (lordosis) or other spinal pathologies. Therefore, it is better to stress the rectus abdominis without stretching them, by moving the sternum (breastbone) closer to the pubis with short contractions.

SUPERFICIAL ABDOMINAL

MUSCLES

Costal carti lage

Rectus

abdominis

Obliquus internus abdominis

Obliquus externus abdominis

Aponeurosis (cut)

I Pyramidalis

DEEP ABDOMINAL

MUSCLES

Sternum I

Costa

Xiphoid process I

Costal cartilage

I Linea

Vertebra

alba

Transversus abdominis

coxae

Aponeurosis I

Rectus abdominis

I Sacrum

Inguinal ligament

(cut)

STRENGTH

TRAINING

ANATOMY

CRUNCHES

I-

Tibialis

Peroneus longus

Quadriceps

femoris,

vastus lateralis

Fascia lata

Quadriceps femoris, rectus femoris

Serratus anterior

Greater trochanter Gluteus

maximus

Gluteus

medius Latissimus

Tensor fasciae latae

dorsi

Lie on your back. Place your hands behind your head. Flex your hips and knees to a 90 degrees angle: - Inhale and lift your shoulders by shortening

- Exhale as you complete This exercise particularly VARIATION:

obliques,

seated flat bench crunches.

off the floor, moving

simply

the movement works the rectus abdominis.

twist alternately

ACTION 2. End.

To place more emphasis on the

from side to side (move your right elbow

left knee, then move your left elbow

1. Beginning

your knees closer to your head

your torso

to your

to your right knee, and so on).

The object

of the

torso, moving

crunch

is to shorten

your

your pubis closer to your breast-

bone by deliberately nals.

contracting

your abdomi-

ABDOMEN

SIT-UPS

Pectoral is major

Quadriceps,

vastus lateralis

Biceps femoris, short head Semimembranosus Tibialis

Latissimus dorsi

Extensor digitorum

longus Obliquus

Peroneus

longus

Gluteus

extern us abdominis

medius

Tensor fascia latae Greater trochanter

Soleus Gatrocnemius, lateral head

Biceps femoris,

long head

Semitendinosus

Lie on your back with behind

your legs bent and your feet on the floor. Place your hands

your head:

- Inhale and curl your torso off the floor - Exhale as you complete

the movement

- Return to the starting position

without

resting your torso on the floor

- Repeat until you feel the burning

sensation coming

This exercise works the hip flexors,

obliques,

from your abdominals

and focuses on the rectus abdominis.

Variations:

INCLINED BOARD VARIATION

1. For more balance,

ask a training

partner to hold your feet.

2. To make it easier, extend your arms forward.

This variation

To add resistance

is recommended

beginners.

'~,"'\ '

.'\., ~'

' ..,

, ,,-o...=.-': ',."k ,n

1. Action. 2. Variation:

arms extended

l')rward

to help you perform the movement

more easily.

for

to your sit-ups,

you can raise the board.

STRENGTH

TRAINING

ANATOMY

CYM LADDER SIT-UPS

Iâ&#x20AC;˘

Tibialis

Extensor digitorum

longus

Peroneus longus

Pectoralis

Biceps femoris, long head

major

Fascia lata Gluteus

Teres major

maximus

Latissimus

dorsi

Tensor fasciae latae Obliquus extern us abdominis Gluteus

Hook

medius

your feet in the gym ladder with

degrees. Place your hands behind

your

hips and knees flexed

to 90

your head:

- Inhale and curl your torso as high as possible off the floor - Exhale as you complete

the movement

This exercise focuses on the rectus abdominis sis on the internal

and external

and places secondary

empha-

obliques.

Place your torso farther from the gym ladder and hook your feet lower to increase pelvic mobility,

allowing

vement of the hip flexors. Obliquus

extern us abdominis

CROSS SECTION

Spina iliaca anterior

Spinal

Vertebra

erector

superior

Pubic symphysis

Rectus

abdominis

Obliquus internus

abdominis

a greater range of motion and more invol-

ABDOMEN

CAt VES OVER BENCH SIT-UPS

Extensor digitorum longus

Quadriceps, vastus medialis

Quadriceps, vastus lateralis

Tibialis anterior

Pectoralis major

Rectus abdominis

Iâ&#x20AC;˘

Latissimus dorsi Obliquus extern us labdominis Gluteus medius

Greater trochanter

Lie on your back with your calves laying over a flat exercise bench. Place your hands behind your head: - Inhale and lift your shoulders off the floor - Try to touch your knees with your head - Exhale as you complete the movement This exercise focuses on the rectus abdominis, particularly above the navel. By placing your torso farer from the bench you increase pelvic mobility which allows your torso upward by contracting the iliopsoas, tensor fasciae latae, and rectus femoris in order to flex the hips.

STRENGTH TRAINING ANATOMY

II Iâ&#x20AC;˘

INCLINE BENCH SIT-UPS

Quadriceps, rectus femoris Teres major Latissimus dorsi Patella

Serratus anterior

Vastus lateralis of quadriceps femoris Fascia lata

I Tensor fasciae latae I Greater trochanter

Tibialis anterior

Sit on the bench and hook your feet under the roller pads. Place your hands behind your neck: - Inhale and incline your torso lessthan 20 degrees - Move your torso back up, slightly curling your torso to place more stresson the rectus abdominis - Exhale as you complete the movement This exercise works the entire rectus abdominis muscle wall, as well as the iliopsoas, tensor fasciae latae, and rectus femoris in the quadriceps group. The function of these last three muscles is to tilt the pelvis forward. VARIATION

WITH TRUNK ROTATION

Variation: as you move back up, you can twist alternately to each side on successive repetitions to shift part of the stressto the obliques. Example: twisting your torso to the left will more intensely involve the right external oblique, left internal oblique, and the right rectus abdo-

minis. This movement can be done twisting alternately or unilaterally for the required number of repetitions. In either case, you should concentrate on the movement as you do it until you feel the tension in your muscles. There is no advantage to excessively increasing the bench's incline.

ABDOMEN

SPECIFIC BENCH SIT-UPS

Tibialis anterior

Peroneus

I-

Quadriceps, rectus femoris

longus

Quadriceps, vastus intermedius

Greater trochanter Gluteus

maximus

FLEXOR MUSCLES OF THE THIGH

Hook

your feet under the roller pads with your torso han-

ging parallel head:

to the floor.

Place your

hands behind

your

- Inhale and curl your torso upward - Try to touch your shorten your torso I Rectusfemoris Vastus,medialis ill Quadricepsfemoris ,Vastus lateraliill

knees with

- Exhale as you complete

your head, being sure to

the contraction

This is an excellent

exercise for building

sis on the obliques. clae latae.

The pelvic tilt intensely works the rectus femoris,

Note: beginners

It places secondary iliopsoas,

':r=\ \ \,

empha-

and tensor fas-

should start with easier exercises to gain the strength level required.

1. Action. \ \ ~~---~-_-,"Âˇ'~_.n~_Âˇ 2. Variationwith armsextendedforward to makethe movementeasier,

up the rectus abdominis.

STRENGTH

TRAINING

HIGH

ANATOMY

PULLEY CRUNCHES

Pectoralis

major

Serratus anterior Latissimus

dorsi

Obliquus extemus abdominis Rectus abdominis Crista iliaca Gluteus

medius

Tensor fasciae latae

Pectineus Rectus femoris

Greater trochanter

Sartorius Gluteus

maximus Fascia lata

Kneel down with the bar behind your neck:

- Inhale and shorten your torso to move your chest toward - Exhale during the performance

your thighs

Never use heavy weight with this movement. It is important abdominals (particularly the rectus abdominis).

to focus on the tension

in your

ABDOMEN

MACHINE CRUNCHES

III

Latissimus dorsi Serratus anterior Pectoralis

Obliquus

extern us abdominis

Quadriceps, rectus femoris

Rectus abdominis Gluteus

major

Quadriceps,

I vastus medialis

medius Patella I Sartorius

Tensor fasciae latae

Tibialis

Fascia lata

Gastrocnemius,

Sit on the machine,

grasp the handles,

head

and hook your feet under the roller pad:

- Inhale and shorten your torso, trying to move your chest toward - Exhale at the end of the movement

your thighs

This excellent

should start with

exercise allows

medial

you to select the weight.

Beginners

heavy weight.

light weight.

Experienced

athletes can safely work

with

STRENGTH

TRAINING

ANATOMY

III

INCLINE LEG RAISES

â&#x20AC;˘ f

Biceps femoris,

short head

Biceps femoris,

long head ,

Quadriceps,

vastus lateralis

Semitendinosus

Tensor fasciae latae Adductor

magnus

Greater trochanter Gluteus

medius

Rectus abdominis

As you raise your legs, the iliopsoas,

tensor fasciae latae, and rectus femoris

in the quadrI-

ceps group are worked. Then, as you raise your hips and shorten your torso, the abdominals (particularly the rectus abdominis) are involved.

Pelvic movement: 3. forward

Note: this is an excellent exercise if you find it difficult abdomina Is. Because this exercise is difficult, lower angle.

{;==~-=~,,=c==~::;5ii} U VARIATION

limit the range of motion of your legs.

1 backward tilting; 2. normal;

tilting.

beginners

to feel the work on your lower should adjust the board to a

ABDOMEN

lEG RAISES

lID

â&#x20AC;˘ 1

Obliquus externus abdominis I Quadriceps, rectus femoris

Rectus abdominis Quadriceps, vastus lateralis

II:

Quadriceps, vastus medialis Patella

JJ-!.l-

Gluteus medius I

TensMrfasciae latae Fascia lal~ I

Gastrocnemius, lateral head

Greater 1r~chanter Tibialis anterior Gluteus ~aximus

Extensordigitorum longus I

~i~eps femorip, short head

II'

semifen~itosus 1\

llice~J femoris, ~nghead peroteusl\ongus . : :1 1~1 â&#x20AC;˘.

Soleus I

il'l

III

'.1

i;,II II .I ,I I,

Restyour elbows on the elbow support pads and position the lumbar support pad in the small of you r back: -Inhale and pull your knees up to your chest, rounding your back to contract your abdominals correctly - Exhale as you complete the movement ACTION

This exercise works the hip flexors, particularly the iliopsoas, obliques, and rectus abdominis.

OF ILIOPSOAS MUSCLE

Vertebra Iliopsoas [Psoas Iliacus major

Variations:

To isolate the abdominals, limit the range of motion but never lower your knees to a position below the horizontal plane and always keep a slight curve in your spine. 2. To increase the difficulty of this movement, you can perform it with your legs straight. However, doing so requires flexible hamstrings. 3. You can hold the peak contracted position (knees tucked to chest) for a few seconds. ACTION

STRENGTH

TRAINING

HANGING

ANATOMY

LEG RAISES

â&#x20AC;˘ [

Rectus abdominis Obliquus externus abdominis

Patella Quadriceps,

Quadriceps, rectus femoris I

vastus intermedius

Gluteus

Extensor digitorum

longus

Peroneus longus I Tibialis anterior

medius

Tensor fasciae latae Fascia lata

--'j

Greater trochanter

Tibia

Gluteus

Peroneus brevis

Biceps femoris,

maximus long head

Gastrocnemius, lateral head

Take an overhand

grip on a chin-up

bar. Hang straight.

- Inhale and raise your knees as high as possible, by shortening

- Exhale as you complete

the movement

This exercise works the following - the iliopsoas,

being sure to move your knees to your chest

your torso

rectus femoris,

- the rectus abdominis

and, to a lesser extent, the obliques

To isolate the abdominals, below the horizontal

muscles:

and tensor fasciae latae as you raise your legs; and

plane.

limit the range of motion,

as you move your knees to your chest.

without

lowering

your knees to a position

You can

VARIATrEjI also twist to each 1t8'e on successive

a movement which involves the obliques more intensely.

repsj

ABDOMEN

BROOMSTICK TWISTS

Deltoideus Biceps brachii ,

Pectoralis major

Latissimus dorsi Serratus anterior Rectus abdominis

I Obliquus ext,emus abdominis Gluteus medius Tensor fasciae latae

Obliquus intemus abdominis (deep) I Pyramidalis Sartorius Gracilis

Adductor longus ,

Adductor magnus ,

Quadriceps, rectus femoris I Quadriceps, vastus lateralis

Quadriceps, vastus medialis

Stand with your feet spread. Hold a broomstick across your trapezius, above the posterior deltoids. Make sure you don't pull or hang too much on the broomstick: - Rotate your upper body from side to side - Keep your pelvis (hips) motionless by contracting the gluteals isometrically throughout theÂˇ movement As you rotate your right shoulder forward, this movement works the right external oblique, left Internal oblique, and, to a lesserextent, the rectus abdominis and the left spinal erectors. To add intensity, you may slightly round your back. This exercise can also be done while sitting on a bench with your legs straddling the bench to keep your hips stationary and isolate the abdominals.

VARIATION Seated broomstick

twists.

STRENGTH

TRAINING

ANATOMY

SIDE BENDS

DUMBBELL

â&#x20AC;˘ I

Sternum Costa

Costal cartilage ,

Xyphoid ,

Vertebra

Rectus

process lumbalis

abdominis

extern us abdominis ,

Obliquus

Os coxae

Rectus

abdominis

(under aponeurosis)

Sacrum

Obliquus intern us abdominis (under aponeurosis)

Pyramidalis

Femur

Pubic

QUADRATUS

LUMBORUM MUSCLE

symphysis Costa

Intercostal muscles ,

Vertebra

Quadratus lumborum

coxae

I Sacrum I Coccyx

Stand with your feet slightly apart. Place your leh hand behind your neck, holding - Bend your torso to the leh side - Return to the starting position, Be sure to do an equal number

or move slightly

borum

farther to the other side by bending

of sets and reps with the dumbbell

This exercise focuses on the obliques

a dumbbell

at the waist passively

held in each hand. Don't

of the side you bend with and places secondary

(muscle of the back attached to the 12th rib, transverse apophyses

rest between

emphasis

of the lumbar

in your right hand:

the sets.

on the rectus abdominis

vertebrae,

and crest of the shin).

and quadratus

lum-

ABDOMEN

ROMAN CHAIR SIDE BENDS

Serratus anterior

Pectoralis

major

Rectus abdominis Obliquus intern us abdominis (under aponeurosis) Tensor fasciae latae

Latissimus dorsi

Obliquus externus abdominis

Using a Roman chair, position

your hip on the support pad. Hook your feet under the roller pads. Place your hands behind your head or across

your chest, your upper body slightly

above horizontal:

- Lift and twist your upper body upward - Continue

on the same side for one set, then alternate

This movement worked

focuses on the obliques

by contracting

Note: this movement

isometrically continuously

sides.

and rectus abdominis

of the side you bend, but the opposite

to prevent your torso from going below the horizontal works the quadratus

lumborum.

plane.

obliques

and rectus abdominis

are also

STRENGTH

TRAINING

ANATOMY

MACHINE TRUNK ROTATIONS

â&#x20AC;˘ r

Rectus abdominis

Obliquus extern us abdominis I

Gluteus

medius

Spina iliaca

Tensor fasciae latae

Obliquus internus abdominis (under aponeurosis)

P\ramidalis Pubic symphysis

Iliopsoas

Quadriceps,

rectus femoris

Pectineus

Fascia lata

Sartorius Adductor

longus

Gracilis Quadriceps,

vastus medialis ,

Quadriceps,

Stand on the swivel

vastus lateral is

plate and hold the handles:

- Twist your hips from one side to the other being sure to keep your shoulders stationary - Bend ;your knees slightly, making sure you perform this movement under control

This exercise works the external can slightly round your back.

and internal

obliques

with secondary

emphasis

throughout

the movement

on the rectus abdominis.

To feel the effort more strongly, you