MUSCLES

MUSCLES

M

MUSCLE

NAME

FUNCTION

Y

BICEPS BRACHII

BICEPS

Flexes the elbow, supinates lower arm; raises arm forward at shoulder

PECS

Draws arm inward, forward, upward and downward; rotates arm inward

M

STERNO-CLEIDO MASTOID

NECK

Bends head and neck to side; rotates head and neck, draws neck forward and backward

U

CORACOBRACHIALIS

N/A

Raises arm at shoulder; draws arm inward

S

BRACHIALIS

FOREARM

Flexes the forearm toward the upper arm

C

FOREARM

Bends the forearm to the upper arm; bend and straightens thumb and fingers

L

RECTUS ABDOMINIS

ABS

Draws the spine forward; compresses the abdomen; depresses the ribs

E

SERRATUS MAGNUS (ANTERIOR)

SERRATUS

Rotates the scapula downward; draws the scapulae apart; assists in chest expansion; assists in raising arms overhead

S

EXTERNAL OBLIQUES

OBLIQUES

Bends the spine forward and to the side; compresses the abdomen

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M

MUSCLE

NAME

FUNCTION

U

TRAPEZIUS

TRAPS

Raises and lowers shoulder girdle; moves shoulder blades; moves head backward and to the side

S

DELTOID GROUP:

DELTS

Raises arm to horizontal position; each head lifts arm in a particular direction; Anterior = front, Lateral = side, Posterior = rear.

C

TRICEPS

TRICEPS

Straightens the arm and draws it backward

L

BRACHIALIS

BRACHIALIS

Bends the forearm to the upper arm

E

LATISSIMUS DORSI

LATS

Draws the arm downward and backward; depresses the shoulder girdle; assists in forced inhalation; bends the trunk sideways

S

BACK

Rotates the arm inward and outward; assists in swinging the arm backward; rotates, raises and draws shoulder blades together

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T

MUSCLE

NAME

FUNCTION

O

QUADS

1. Straightens the leg
2. Straightens the leg flexes the hip joint
3. Straightens the leg
4. Bends the leg; flexes the hip joint; rotates the leg inward and outward

N

LEG BICEPS

Various actions; bends the leg; rotates the thigh inward and outward; extends the thigh

E

GLUTEUS MAXIMUS

GLUTES

Extends and laterally rotates the thigh

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B

MUSCLE

COMMON NAME

FUNCTION

I

GASTROCNEMIUS

CALF

Extends the foot; assists in flexing the knee; assists in locking the knee back

G

SOLEUS

SOLEUS

Extends the foot

G

SHIN

Extends, flexes and turns over the foot

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M

WEIGHT EXERCISE

OTHER ACTIVITIES

Y

ALL TYPES OF CURLS, ROWING MOVEMENTS

CHINS, ROPE CLIMBING, ROWING BOATS

BENCH PRESSES AT ALL ANGLES; DIPS, FLYES AT ALL ANGLES; PULLOVERS, PUSH-UPS, PULLEY CROSSOVERS

M

HEADSTRAP EXERCISES, WRESTLER'S BRIDGES, PARTNER AND SELFRESISTANCE EXERCISES

WRESTLING, BOXING, ARM WRESTLING,

U

FLYES, FRONT RAISES, BENCH PRESSES

THROWING, BOWLING, ARM WRESTLING

S

ALL TYPES OF CURLS, REVERSE CURLS, ROWING MOVEMENTS

CHINS, ROPE CLIMBING, ARM WRESTLING

C

WRIST CURLS, REVERSE CURLS, WRIST ROLLER WORK, ZOTTMAN CURLS, PINCH-GRIPPING BARBELL PLATES

ALL SPORTS, STRONGMAN STUNTS USING THE HANDS

L

ALL TYPES OF SIT-UPS, LEG RAISES, CRUNCH SIT-UPS WITH LEGS UP, ROMAN CHAIR SIT-UPS

GYMNASTICS, POLE VAULTING, BOXING, WRESTLING, DIVING, SWIMMING

E

PULLOVERS, STANDING PRESSES

THROWING, SHOT PUTTING, POLE VAULTING, BOXING

S

SIDE BENDS, TWISTING, TWISTING SIT- UPS

JAVELIN THROWING, SHOT PUTTING, WRESTLING, FOOTBALL, TENNIS

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WEIGHT EXERCISE

OTHER ACTIVITIES

M

SHRUGS, POWER CLEANS, PRESS BEHIND THE NECK, LATERAL RAISES OVERHEAD, ROWING MOTIONS

WRESTLING, GYMNASTICS, HAND BALANCING

U

ALL OVERHEAD BARBELL AND DUMBELL PRESSING, DUMBELL RAISES TO THE SIDE, BACK AND REAR, CHINS(POSTERIOR DELTOID) BENCH PRESS (FRONT DELTOID)

GYMNASTICS, HAND BALANCING, BOXING,THROWING MOVEMENTS, SHOT PUT

S

TRICEPS EXTENSIONS, TRICEP PUSHDOWNS, CLOSE-GRIP BENCH PRESSES, ALL EXERCISES INVOLVING STRAIGHTENING OF THE ARMS, ALSO ASSISTS IN ROWING MOTIONS

GYMNASTICS, HAND BALANCING, BOXING, ROWING

C

CURLS OF ALL TYPES INCLUDING REVERSE CURLS

CHINS, ROPE CLIMBING, WRESTLING

L

ALL KINDS OF CHINS AND LAT MACHINE PULLDOWNS, ROWING MOTIONS, PULLOVERS

GYMNASTICS, ROWING

E

SQUATS, DEADLIFTS, ROWING MOTIONS, BACK RAISES

SHOT PUT, WRESTLING, ROWING, SWIMMING KICK, FOOTBALL BLOCKING, DANCE MOVEMENTS

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T

WEIGHT EXERCISE

OTHER ACTIVITIES

O

All forms of squatting, leg presses and leg extensions

Hill walking, cycling, track, ballet, football, skating, soccer, sprinting, dancing

N

LEG CURLS , STIFF-LEGGED DEADLIFTS, WIDE –STANCE, HACK SQUATS

WRESTLING, sprinting, SKATING, BALLET, HURDLING, SWIMMING, JUMPING

E

SQUATS, leg presses, DEADLIFTS

Hill walking, dancing, sprinting, cycling, SWIMMING, SKATING

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WEIGHT EXERCISE

OTHER ACTIVITIES

B

CALF RAISES, DONKEY CALF RAISES, LEG CURLS, HALF OR QUARTER SQUATS

ALL FORMS OF JUMPING AND RUNNING, CYCLING, BALLET

I

CALF RAISES, DONKEY CALF RAISES

ALL FORMS OF JUMPING AND RUNNING, CYCLING, BALLET

G

CALF RAISES, DONKEY CALF RAISES, TOE RAISES

ALL FORMS OF JUMPING AND RUNNING, CYCLING, BALLET

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