Basic Muscles

MUSCLES

101

MUSCLES

WELCOME TO YOUR MUSCLES

Like always, check with your doctor before starting any activity

Muscles Of The Upper Body – FRONT

M

MUSCLE

COMMON

NAME

FUNCTION

Y

BICEPS BRACHII

BICEPS

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

 

PECTORALIS MAJOR

  1. CLAVICULAR
  2. STERNAL

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 GROUP

  1. BRACHIORADIALIS
  2. EXTENSOR CARPI RADIALIS LONGUS
  3. EXTENSOR CARPI ULNARIS
  4. POLLICIS LONGUS & BREVIS

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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Muscles Of The Upper Body – BACK

M

MUSCLE

COMMON

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 GROUP

  1. INTRASPINATUS
  2. TERES MAJOR
  3. TERES MINOR
  4. RHOMBOIDEUS

BACK

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

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Muscles Of The Lower Body – THIGHS

T

MUSCLE

COMMON

NAME

FUNCTION

O

QUADRICEPS

  1. VASTUS EXTERNUS
  2. RECTUS FEMORIS
  3. VASTUS INTERNUS
  4. SARTORIUS

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

BICEPS FEMORIS

  1. SEMIMEMBRANOSUS
  2. SEMIENDINOSUS

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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Muscles Of The Lower Body – CALVES

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

FRONTAL CALF GROUP

  1. TIBIALIS ANTERIOR
  2. PERONEUS LONGUS

SHIN

Extends, flexes and turns over the foot

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Muscles Of The Upper Body – FRONT

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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Muscles Of The Upper Body – BACK

 

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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Muscles Of The Lower Body – THIGHS

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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Muscles Of The Lower Body – CALVES

 

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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