-Trapezius
-Deltoid
-Biceps Brachii
-Triceps Brachii
-Muscles of the Forearm
-Pectoralis Major
-Rectus Abdominis
-Latissimus Dorsi
This muscle got it's name from the trapezium (diamond) shape that both sides of the trapezius form. The trapezius has three main functions; to shrug or raise the shoulders, to draw the shoulder blades toward the midline, and to pull the shoulder blades down.
How to work the trapezius!
The shoulder shrug is the best exercise to work this muscle. To see how to perform the shoulder shrug, check out the "Proven Methods" page.
There are three areas within the deltoid muscle, each involved with their own movements. the anterior or frontal surface of the shoulder helps perform shoulder abduction (bring the should away from the midline, the middle or lateral portion of the shoulder helps perform shoulder abduction as well, and the posterior portion of the muscle helps perform transverse extension.
How to work the deltoid!
There are three main exercises to really help you develop your deltoid; the front raise, the lateral raise, and the seated row. To watch these exercises done properly, go to the "Proven Methods" page.
This muscle is named biceps becuase it has two heads, hence "BIceps," bi meaning two. The two heads refers to the two different insertion points near the elbow. What most people don't know is that biceps is the singular form of the word, bicipites being the plural form. The most important function of the biceps brachii is to flex the elbow (how you would typically flex your bicep).
How to work the biceps brachii!
To work the biceps, try the biceps curl or the classic pull up! To see these exercises performed, see the "Proven Methods" page.
Similar to the biceps, the triceps brachii is a three headed muscle. The major function it has is to act as an extensor muscle of the elbow joint. (It extends the upper arm so that it is makes a line with the forearm.
How to work the triceps brachii!
The tricep rope extension is a great exercise for toning your triceps. Watch how on the "Proven Methods" page.
The forearm is made up of a culmination of different flexors and extensors. The primary action of this group of muscles is the movement of the wrist, hand and fingers.
How to work the muscles of the forearm!
The forearm hammer curl will truly add a burn to your workout rutine. See how to perform this exercise on the "Proven Methods" page.
You may be scratching your head and asking yourself, if there's a pectoralis major, isn't there a minor? Well, actually there is. The pectoralis major is the superficial muscle we are most accustomed to hearing about. The pectoralis minor is a deep muscle, hidden underneath the pectoralis major. This muscle has three functions; it flexes, adducts and rotates the humerus medialy. These functions occur when you lift a child, throw a ball side armed, and arm wrestle.
The bench press is the most common exercise done to shape the pectoralis muscle. To see how to complete a perfect bench press, check out the "Proven Methods" page.
How to work the pectoralis major!
Rectus abdominis is just the fancy way of saying the abdomen. This group of muscles has a few functions, including flexing the lumbar spine (as when doing a crunch), and believe it or not plays a role in your breathing.
How to work the rectus abdominis!
If you want to work this group of muscles to its entirety, it is necessary to perform at least three exercises. These exercises can include; the bicycle kick, the leg raise, and to work the obliques; the lying side crunch. The technique for each of these exercises can be seen on the "Proven Methods" page
The latissimus dorsi muscles are the largest muscle of the back. This muscle has many important functions including extending, adducting, and internal rotation of the shoulder joint.
How to work the latissimus dorsi!
The lower seated row will help tone your lats. If your looking to tone the tendons below the latissimus dorsi, then the superman exercise is the one for you. See how to perform these on the "Proven Methods" page.
Upper Body
nick@muscle-mechanics.com
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