BSSemoceidomasd Sempra capt Spleios apt evar scp. Sales omc aperies lve — Detoid Pectoral jer, steno pat _> over obliga “cep baci lng head Arsen superior spine “Tocep bch medial had Triceps bch ter hd Bicep baci rch Breciradlis upinatn Latins dos Anco ewe digitorum Seca nein Z Palmaris anges Theat taal bone tenor igtrum Ges tis ander gl asia Proximal plane Gates maxis Dial phalane renter echanee Tenor ca ata“ Fri at, tia and Biceps femoris fnghesd su aeras 1 ‘ss mes — Bicep emer short heed ‘st ntemedias ta Patats as onieiel cele fer, eral cone we rs, mel ead ia, mail sutace Head fa als ante Gasrcneis, steal ead soles Slew bus longs Flexor dgforr fonges tenor dorm agus ese hall ny Tecan “This ntsice Metal maels Tas Fils evi Peroneus Lateral males xeric brevis Anda dit paisSemi capts Yaa Sy ‘Thearical were spins oo ‘apenis Saino sap \ amen es" ote see a as asiraus ‘eps trac tral head Toe ia wees edo rats Tes mr Fonts mjc Peat oes “Hora rab, rus ss econ eran asin dt achiats Toschi aia Foor ca a aloe — Patria urea gone —— Fer al aris ae coat en a ars Fer igirum sprite ~ ci ‘us mes, tena Ate ass taeera ect rer pis ions Tr ita Fistor eater rota: aes mais 4 ee sertesions ge) | oS nat et fa ) vis le Boss rd vas are cw tet nt Fes on N rae ese il casement Prorat ies ssn reeves Poh ts tral mates —tetea tira is es pun ee vn nes tert cts Teocks ey “etal ety‘Sarita soles, sie portion sera ane Lites cs rae Toes bach, med ead / Pa es Larisa : erwin oon S 4 ‘ Cramaanat f CZ tse cals is area sgtrim state pls ings — Buel bos Fascia ta, iil at — tbat vat — Has i casocneise Cases Tas ator —_ Perms ong Siew —_© Wl wt i rar dtm gs ‘ih aa Fur agin ergs. era felis gs Pres tie el recut arora esfrédéric dela STRENGTH TRAINING ANATOMY SECOND EDITION [FP \ ‘Nw ®) XY N \\,6 BUTTOCKS 7 ABDOMEN .....eetGousens CURLS... o CONCENTRATION CURLS. HAMMER CURLS LOW-PULLEY CURLS ... HIGH-PULLEY CURLS BARBELL CURLS sen . ELBOW STRUCTURE AND ITS EFFECT ON TRAINING MACHINE CURLS PREACHER CURLS. REVERSE CURLS REVERSE WRIST CURLS WRIST CURLS PUSH-DOWNS REVERSE PUSH-DOWNS ‘ONE-ARM REVERSE PUSH-DOWNS. TRICEPS EXTENSIONS ‘DUMBBELL TRICEPS EXTENSIONS ‘ONE-ARM DUMBBELL TRICEPS EXTENSIONS ‘SEATED DUMBBELL TRICEPS EXTENSIONS SEATED E-Z BAR TRICEPS EXTENSIONS TRICEPS KICKBACKS TRICEPS DIPS " 12 13 a 15 16 a so oD v2 on B son BB 2 Bh 8S 2BEder pois ong, nn tere enum Ser tsb | ar pation | ceraronianieso | | ene cm radon achat ‘eps bra econ cn ass on rca es, tn ‘a eins rune / petra een. een <7” Fewest sine, nn tare dae sero Blas ahi ——— ce dt rs, sn == = pecs ie Act i tos sont rte — er ples is \\ saree \ ren mae a on a re et vere hat onto seerbe wonreaener, \ \ Fle dg pounds Fier dar sper, end umes err pts onus Pur dgtour perils arias, tron ‘Begs bret tendon | errs Cornea ‘Wwe bi, meal ead ‘Hons wah, ong bead Crile Bp gone uate crete vaserutae\\ Praia re Mie pate Dist ph: ae "atl bert “raped Scan / Humes Twanea ‘me ponCURLS Pex cai unas, Foor carpi aa Palais ons Prot eres “Hoos rach, modal head Pectoral mor (Gata had “ices bach, ble bead Brachialls Brachioradialis -xercr cari alas ons rome ono cari ais rows tensor dgtrum tersor cari ints tensor dg mini a @ (Tisupwanion (2 PRonaTion ‘COMMENT: This exercise takes the biceps trough is compete range of mation, which includes flexion, protacion, and supination. ‘THREE WAYS TO EXECUTE CURLS EMPHASIZE BICEPS WORK BRACHIORADIALIS INTENSELY |WORK MAINLY BICEPS AND BRACHIALIS. ES St hoding a dumbbell in each hand with arms hanging dow andthe palms ofthe hands facing the body: ‘ Inhale an bend the the eto, cating the psn up before the forearm reaches horizontal ‘Continue by raising the bows atthe endo tre movement ‘This exercise primarily uses te bractoradalsfong supa), brechial, ices braci and anlrior dtoid and, toa lesser extent, the cracobrachiais and claviclar head ofthe corals maj,CONCENTRATION CURLS (2) Tapers Pecoras major oer dts Mate doit Biceps brachit “eps trachea head Coracobrctiais “eps bracing head Brachiais Bs bac, endon i “Tice tech, eda head FINAL POSITION St holding a dumbbell wth the ‘palm facing forward an the elbow postoned against he ine thigh: Ine and ft the forearm by bending he bow. Exhale at the end ofthe efor. “This sotaton exercise allows you to anil the range of motion speed, an fm ofthe movement. Fe mainy works the biceps bracti ana brachial3) HAMMER CURLS Infaspnats Tees minor Teres mejor Lair cx ‘ated head “ioeps traci Long head Nel ead Eder cai ais onus Ete ai adie bes ecoas Serer ca ats Pr ca ats tensor dgtrun Extensa it ini Stand or st ging dumb in eat hand with the palms facing each other: * Ine and ras the forearms together [BRACHIORADIALIS MUSCLE alternate ‘ahaa the end ofthe maverent, Tis 18 the best exercise for developing the achiral, naga develops the ices braci,rachia, ad, to ‘a lesser dogo, the extensor carpi rads brevis and tongus. Pres aimeLOW-PULLEY CURLS (4 | Dera Pectoral lor Biceps baci denser capi cada gs Poomeus Stand facing the machine, raping the handles with an underan grip thumbs facing aay rom eech ote: “+ tnale and ben the elbows to raise the forearms, “aaa the end ofthe movernent. ‘is exercse focuses the effort onthe biceps rahi and works the muse intense. VARIATION “War byt ‘THE MOVEMENT10 (5) HIGH-PULLEY CURLS Fer drum supetiias SOx Oy exer cal unas, Patras ngs For cap ails, ‘Stag between the pully withthe ams outstretched ina cross" ad rasp the hands of the high piles wh an underhand a: * Intl and bed the elbows to beng the hands toward the body. Exhale atthe end ofthe movement ‘This exercise, wich is most oftn performed as a col down atthe end ofan er session, focuses the werk onthe short head ofthe biceps brah, which has been stretched and put unde tension inthe "cross" start-up positon, ‘This evercise also contacts the monocular racials elbow flexor. Peo this exercise with tt weighs so thal you can concentrate and fe the contacto atthe inside of he biceps bach ‘Sets of hgh eps provide the best resus. VARIATION want enc mag vo ne ‘ror cn ore i, ‘e Bose ten nt, W pcan ==. = oa mms etd ere ls poe esl won eos at ccs Ne a (Giwdhewagetastmsce’s Mrpmrteai comnts | | |Oammt m etn otic a oem few; be partially wrapped around the radius. ‘the radius to pivot on its axis, bringing biceps | the most powerful supinator. ‘he hand ino supination,BARBELL CURLS (6 | Bley bac, apne. or cal ada, Fever ca unaris Palmar ng.s Eterar cari ails longs, ating rs Lumber veto Etoso: cari radi bres For pls nga Flexor digitorum superticts Fa ‘ = = aight = Ly pe A “SLE ‘He moveMeNt Stonvth he tack staph gasping te bate withon nt gp and hands shy wie ban sole apart «tl ar rete ately uc theo, king caret stabi eo and pb meal contacting te tle med, bin mcs, an pn uses. «tal athe endo te moter Tis eerie manly cract the cas ba, ach 2, toa oe ee, the rach, pent, and te i fxr. Variatons: vy he with ft eto wake parts ote ‘uct mr eee + Pacing tetas ate pa eats start nada he Dips bach + adn te hard csr ger ete ng nado he bps hac faiing bah eons ater they ae flexed incoases the conacton alte eps ac ancora aor To make te exc moc, pert te mrenet vth the ack ag a al oat he sherds dont mor. BARBELL CURLS “You can lift more weight and gain strenath by leaning the torso back on ite EN ce on ting he ar; were prover ny, sees gad a eno ‘ecnique and wel-Sevlopd abdominal ae umbar muscles, aon wos Pe ote sp as "| Scapa Caron fossa Mel eiconc. 4 “ocies sri “7 proces | nar ubersty Hanae Mesacarpal Prosi paar Mile paar ‘ Distal pala Head of mens (eater beast ese ubersiy } Ba gore Y crest of ser bere Crest of greater uber Ht 1 Upper exter witha smal angle {ro common in women) When training the biceps bracit using a babel, fake inlo account variations in each person's plysical structure. In the anatonical positon arms ranging anode ‘the body, gas facing fora, and tums pointing lateral, the aol at he elbow beeen the upper ‘athe forearm vais from person to person ‘Someone whose forearm hangs disney ay fom ‘the boty in vig poston mest beak excessively al the wrist when gerfoming acu witha sbaght bar, cn is pin These, hase people should work wih an Zao spare ther ris. [ Comment: Valgus of the elbow is usualy more pronounced in women, 2 (2) Upper extremity witha significant valgus angleARMS: MACHINE CURLS 7 | “eps bach, aa hed Sederes ‘Stat the machine and grasp the bar with an undeand qr arms extended, an esting onthe support: tne and raise the forearms. ‘nhl at the end of the movement. ‘Tiss one ofthe bet exercses for working te biceps Bracing the ams against the support makes i Impossible to "chest" ‘Ath beginning, he muse tension nese, so be sto vax up propery using ght weights. To vod the sk of tendonitis, dona completly extend the am, “This movement also works the brachial and, to lesser extent, tho brachial and pronto tees. Pore cw an a ply ogee nm here8) PREACHER CURLS Biceps brat Ponto es enor ca rads. Stor stand with he arms resting on the support pad and ras the ar with an undetiand rip: * Inhale and raise the forearms by bending the eows. Exhale a the endo he eft. “This one ofthe best exercises fr slatng the biceps. ‘Attention: Te angle ofthe support pad places significant tension on the forearms when the arm i completely extended. Therefor, warm up the muscles propery and begin wih lighter weights. Biceps trac pores parson Paar gus a ‘THE MOVEMENTREVERSE CURLS (9 Soleus cgi ‘cee ate Totyad Lara sone — ae Lester seapus oor — "we screen 3 senodetonasid_~ fstror . IMI ape Emmott bus phot re fg [MUSCLES OF THE FOREARM (LATERAL VIEW) ‘Stonotyoid % apes Long neat “eps bach Lair head Brachioradiats Extensor carpi radials longus Olevanmn. Ancanens Extensor capi radials brevis Extensor digitorum Extensor dit minimi Extensor carpi unaris Aoascor polis longs ens: pls toes Flexo carpi urs ‘+ tna an rag the forearms by Bending the loos. + ahaa he end of te movement. ‘This exercise works the extensor muscles of the wri: extensor carp radials longus, extensor cap rads brevis, extensor ‘igtrum, extensor ig min, nd extensor carpi ints Ivalo acts on he brachioradali, trail, an, toa lesser degree, the ices breci. ‘Comment: This isan excelent exercise for strengthening the wrist, which is ften week because ofan imbalance caused by using the wrist xo rather ‘than the wrist extensors. Fr tis reason, many boxers include itn ther traning. Many bench ress champions use ito keep their wrists from trembling under extreme weights. 1510) REVERSE WRIST CURLS evo capris Extensor carp y } — Humans ‘ails longus xay z le Extensor carpi radials brevis. Pats Extensor digitorum Adu pls kngus Estee polis revs _- Extensor carp radials longus _- Extensor carp racials brevis Fler ples kgs — Extensor ciitorum + extensor agit minim Fevordgitrun supers Eton pals tenor indi ~ alts ergs Fan capi vests Sith he forearms esting onthe thighs ron bench nd aso the bar wit an overhand grip and keep the wrists relaxed: ‘+ aie th hands by extencing tthe miss This exercise contacts te extensor carp radials longus and bovis, extensor digitorum, extensor dg minim, as wel as the extensor carp unas. ome ona dgtrun ena ats ‘Comment: This exercise strengtnens the wrist, which are ee fen valneable because of weak wist extensors nara H FINAL PostTiONPecks mor Det ‘eps bac “eps brah, ong bed Brats Tips tachi medal ead Prorat es, Bachiradals Flexor carpi rails: Flexor digitor Pasi IST CURLS (11) edi tubers Flexor digitorum superticials ‘covering flexor cigitrum profundus Flexor policis longus St wt the frees resting on he thighs on bench and grasp the bar with an undermand ‘ip tn urs relve: + Ine and rise the hand by fexing at he sits. ‘is exercise contacts the flexor carpi radials, pamars longs, flexor cap vais, and the ‘eros digtorum superciasand profundus. “Theatr two muses, although located deep in ‘he ws, make up most ofthe muscle mass of ‘he west exo. nist FLExoRS. oer Pras rs orca ‘THE MOVEMENT 718 12) PUSH-DOWNS Soles Intaspras, Tres inor —— Tees aioe vi Lateral head Long head Medial head: ‘cep bach Olcrren ‘Stand withthe back ote machin and grasp the handle wih an ‘varand gro, koping the etows tucked int the body * Ina and extend the forearms, keeping the elbows tucked into the bod, + sale at the en ofthe movement aN ‘Comment: This exercise isolates the Wiceps and the anconeus, ‘The variation using arope rather than a handle engages the lateral head ofthe triceps mor intensely Perorming the movement with an undethand rp requires ‘more contrbuton rom the mesa head of tceps. Hold an isometric contraction for one or two seconds atthe end ofthe moverentt foe! the effort more intensely, \Wnen using heavy weights, ean forward wth the torso. Bepinners can use tis exercise to develop enough strength ta move on to more ecu exercises, Bits ech Brachioks a _- Brachial ton ‘tensor cari aa longus tensor cari as brevis Extensor dato Esters ca ues Head of ura Eerer enacuum \VARIATION WITH BACK TO THE MACHINE Tat ea a of te as ‘VARIATION WITH & ROPEREVERSE PUSH-DOWNS (13) veka AN vienna ——— ‘ Teves minor ol Tees major Long head Tes rinar ~ : Humerus a “Aaron lead — ‘hoes traci | Leng head ue Medd neat Scapa Fomor Beeps tract Bratials oo (canan Pre tees Lats os Boas ac sprees Vetere achiral "Dae ; Tora ei Fever ca ais ; — ster abiue Palmar igus escrito Peer carl unas ‘Sor stand and ai a dumbbell in one hand with the arm verte * lot an bend the elow to aver the Gumbel behind the head tothe neck. + otun tothe intial poston + xh a the endothe movement ‘The vertical poston of the arm stethes the long head of he tices rac, emphaszng ts contraction wile woking. w | sao obo iatal oa ewan Foon ose | se wovenent28 Patrais longs. fi, Edens dg minim Ferorca ris Eto don exer ca nats tr ait bes fnconeus HRA? — Eror cai is nos ‘rceps brachii, ‘medial head Intasiehs Lass dai Sorat ante Sitor stand and grasp an 2 bar with an oven sp and arms vrteak xr carp ats pas ws behind the head, + otun to the ina postn. ‘+ Esl at the endo the extersion, Bactondal ‘The vrtal position ofthe ams sonal stetches ecnevetis eps the fong head ofthe triceps tachi, emphasizing is conracton while working. {noverand rip ica the lateral head ofthe ‘ces bec ‘contac the abdominal muscles and avoid arching ‘he ow back. posse use a bench with support forthe lw back ‘THe MOVEMENT Prat tres Bachials TTeops rach, ‘medial head“ eps baci “Ticeps brachii, ong head wei! ff “yy Tees if cravat // Lass do” 8) SEATED DUMBBELL TRICEPS EXTENSIONS Stand grasp a dumbbel, holding behind te neck: «+ tna and exer the forarm, ‘+ Exhaoatthe end of te movement. ‘Te vertical poston ofthe am strong stretches the long head of the triceps tract emphasizing its contraction while working, Contact the abdominal care to Drevent arching the tow beck. Possible use a bench with Support othe ow bac, cep rach eon ~ Medial head Lateral head Long head oat of ures iceps brachit le Seana * RbTRICEPS KICKBACKS (20) eee : Benser digionmn mg head Eten ig i Braco, Eensor cai unas Exonsor pais bes Biceps achi Peet ar Bahia torn cal as ons err cap als ris ‘Stand wit the knees sSfty tent an lean forward a the wait, malntanng a stag back. Bond the elbow and old te uper arm horiontaly alongside the boy: «Inhale and extend the forearm. + Exh at the end ofthe maveront ‘This is an excelent exercise for puming the triceps group. Perform tis exercise unbl you feel a bum for best resus24) TRICEPS DIPS res yy! esi Irrspinats [| Tres aor hombeid Lass dorsi Fer capitis —_ a funeeteoe Estensor cari ulis or cries tere atom » Exerc ii TRICEPS BRACHH MUSCLE ses \ ‘weap a og rea econ, esp ral aoa, ‘wg tea ba eat Hoe ba, loge tte ‘erp rai tn Teas bei msl et ImTiaL PosiTion Suspend the body between wo benches by placing the hands onthe edge of one bench andthe feet on he edge ofthe oter bench “+ Irae, then dp by bending the eles and rise by extending the forearms. ‘Exhale a heen ofthe movement This exercise works the ticeps an pectoral s wel asthe anterior det, esting weights ontop ofthe thighs inceases the acu and intensty of the dp.L nowt nox a oie seri stn sa reco. rae CA sets te sto Det mens, a oe Bees act _— tener — dt : + sate excite — 4 ot cont ra “aa sce sone ates Serre Y/ Y), I ~ seri cme \ Nett race is / %, tus abcominis, ‘Scala ~ \,_ ler heat omen /// amen, Sel / \ se wena / ; vere veo a tr Hf Wy —— 7 \\\ Sct Sica } ‘isc sine Meena \ es ine Pectorais malar” Pyramidalis men / \ nraspinats ‘Serra anterior’ publ sph oblique | eset 1 BACK PRESSES. 2 SEATED FRONT PRESSES .... oH) SHOULDER INJURIES / WING ‘DUMBBELL PRESSES 3. SEATED DUMBBELL PRESSES. 4 FRONT DUMBBELL PRESSES ....... ‘5. BENT-OVER LATERAL RAISES 6 LATERAL DUNIBBELL RAISES . 7 ALTERNATE FRONT ARM RAISES 8 SIDE-LVING LATERAL RAISES 9 LOW-PULLEY LATERAL RAISES. 10 LOW-PULLEY FRONT RAISES... 11. HIGH-PULLEY LATERAL EXTENSIONS. o 12. LOW-PULLEY BENT-DVER LATERAL RAISES... 13. ONE-DUMBBELL FRONT RAISES. 14 BARBELL FRONT RAISES 15 UPRIGHT ROWS... 16 NAUTILUS LATERAL RAISES. ‘17 PEC DECK REAR-DELT LATERALS. 2‘SHOULDERS 1) BACK PRESSES Eiri octal bay Anterior detoid Senses ats Cranium Dots | ie det, \ solnis. \/ \ cis, ee Mastod process Poser di \ (Conical vert cor \ Eton carl vada bes Spine of ca la Esesar carl as nso: carph__ ‘dale longus Humes drones “exes mir! / Soe epee Tos ajo“ tha 'eePS | Medial head brachil vfaspnas / Thora verte omg head” hobs mao Lass dos terra obique Luar va Thorium fia ‘Sith the back staat, holding the bar across the back ofthe nck wth an ovehand fp © Inte and extend th bar straight up, keeping the low backs sagt as possible. shale at the ond ofthe efor. ‘This exercise uses he deol, mail the midland posterior Nes, as wel ashe trapezius, cep brechil, and seratus anterior Although not workod as intenoey the ambos, inaspints, teres min, and, deope te supraspinats als contract. You can aso perform this exercise whe tain at ame that guides the barb, Vato specie machines can hep with the performance ofthis exercise prevent injury tothe shoulder joint, which is vulnerable, lower the bar only as far as your ‘shoulder structure and flexibility allow you todo comfortably. tw uni ‘THe MOVEMENTSHOULDERS > SEATED FRONT PRESSES 2 Soler, Teo, sone ct an Anterior deltoid | | acronion Detoid| Poster deo m/ ie dete | Beeps bac. Brachials Brachial Eensor cami Fadl longus ‘cones omboid mejor Laisims drs Pectoral major ‘salar head FRONT VIEW Sit wit the back stight and old the bar with an ‘oveand grip, testing it cross the upper chest: * Inhale an extnd the bar vertical + Exhale atthe end f the maverent This fundamental exercise mainly uses the antec and lateral dtd, clavicle head of the pectoris ean en inn bn eRe (los th sts aut athe te ‘major, tacepsbraci, serratus antrio,rapeius and, ‘sam eeper in, hesoaspnatis, ‘ou can also perform this exercise standing, a lang as you keep the heck strat, avldng excessive curvature ofthe lumbar spine. Exeneing te barbell with the ‘bows foward Spates the anterior dtd Extending the bar withthe elbows spread apart isles the mide Sti ‘ou can use various machines fortis execs,SHOULDERS SHOULDER INJURIES we sor oe SHOULDER JOINT Compare ote lately stale onotennal fin, Be ‘shoe its ss ence ‘Sedan § mae male, whieh as roe wae rae inn ROTATOR CUFF MUSCLES FROM THE FRONT Perinat rovion — (oraoid pocess — ‘Supraspinatus tendon Humerus ser iberie Beeps bri, Jong ead, eon Oorancbroctias {Shot head eps baci | | tong ead Subscapularis ‘cep, mel border ‘Stour inure zur fequenty in weighting and especial yin booytuldng where deveonng the entire debit grup rues the aie to perm a signfcant numberof eet: ‘tons and variations in ewries, when maltipis the 1k of iio, (Cormpard to the stay ofthe hip jot, where he toad othe femur sis dep inthe aero cavity of he pls te shoulder ion wits very bie and alos ear oma vou alle ange of moto sin act much fess contained and pro- ‘eco, he shoulder i defod as ball and-sect ont because the head of tbe humerus is ml eld within th glen avy of ‘he srapla by a complex muscublntinows prow. ‘ost eightiing juries occur hen train the dis, and they rary rut m mus pulls of ears. They ave usualy cau sed by poor tecique or averse ofthe tendons enrcng the tua capsule. In coast to contact sports, suchas fatal, where suiten ‘2m ovement can cele srs inuiosinohing ication even tm tendons the mest sereus iy in wetting involves entrapment hon some peopie perform execs in wich thy as the ‘ams, such a8 exesions fom the pack o ater rates, the ‘suprainas fnden i rubbed and compress ble th hao the humerus and the estelamerous ein crexted ty he ir surace ofthe eromion and he cxactacromal ligament, Infammatin falons. Ths genealy begins wth the ecus bass hh normaly roles He supraspnas rom excess ve freton, and exends to the sypasnaus tenon isa, ‘ic, wtbout weetent ends up fet the adjacent nas nls enon posterity and tong heed of te ies bra ‘Supraspinatus, Ciice —~_Coracotnvicutcigarents \ | gfe \ Coraptroligmont ti ante, Raing the rm becomes eteray painful and ‘rental can cause overs deterioration ofthe sueasi- ‘us tendon rough caliaton and even tang; however ‘his usu hppens to people 40 years of age or oles ‘he space between the huneus andthe esteabamontoss anromococnd cetng ates fom person to person. Some tees cannot ase ears latealy whut excessive f= ‘on, These people shuld avoid all extensions ftom the neck, leeral raises hat 0 foo hgh andbeck presses. ‘AL Darel extensions fr to shouldrs mus be parted t> the ont wth te ttons sot fond Wen ding teat ibe ries, jot nee fo detente prope eight to Fae theamsto The tet movements hears you can pet= ‘orm witht causing pan. Nei everyone responds te sare way othe sare solder 1 Same neple may perfor al sot fam rao tat com ress the tendon, sometimes even causing tendon dogonera tion, without iitting pit inlmmatry press. This is how to supresinaus tendon can be dscoveed during assessment without that person ever having compsined of in Another cause of shoulder pain mayan imbalance in muscle tension around the aula capsule. Remember tat he head oto humerus sally bed agaist the dei fossa tthe scapula by a grup of muse tendons aheing too rssing ner the arc capsule: nn, hs 6 the sbscapns Ite more antrrshe ang heat of he beeps; super. the sipraspnats and fal poster, the inespnais and eres inns Spas, hypertonic, rhypotniiy in one more of ese muscles can pul the shou joint ino an incorrect sin. Thispsiton can cause ion durng am meen, reat in inferno.‘SHOULDERS ROTATOR CUFF MUSCLES, SEEN FROM BEHIND Supraspinatus Shine of sania Inrspinatus ‘eres minor Scapa, ei border Long he Tiers Trac | {6 Peat Example Strtenng or spasm ofthe ees minora the ntas- pints wil oul the head ofthe hues in etal eatin, view cause robin a he anterior shoud: jit aurng ‘arm mover Overt, tis wal jure te lng bead ofthe ico rac Balance the trning ofthe shoulder muses and avoid exer ‘aes that eel and rp [CORONAL SECTION OF THE SHOULDER JOINT LATERAL VIEW OF ScAPULA DISPLAYING THE SEROUS BURSA HIGHLIGHTING THE CORACOACROMIAL LUGAMENTOUS CEILING ‘minor ad infaspinatus. crete tne caine ‘too ee‘SHOULDERS This is one of the rare exercises that may be performed by people suffering from the all too-common entrapment syndrome. Pecocming arm extensions wih dumbbells while ying on @ bench nd kee- ing the elbows next to the body works te anterior deld and, toa lesser degree, the middle detid intensely while preventing excessive rubbing at ‘the anterior shoulder. ‘When performed regulary, this maintain size and tone of detoids despite the este of injury. You can aso use tis exercise to reesucate te pectrals major folowing tearing, ending while Keeping the elbows agaist the bony reduces its stretch, thus reducing the rsk of tearing the soared area Performing the exercise: ‘Lie ona bench withthe chest expanded, back slighty arched feet fat onthe round, andthe eliows bent next tothe body, holding 2 dumbbel in each and Inhale and extend the ams vertical + hale atthe end ofthe movement, “+ etumn to the inital poston with a controled movementSEATED DUMBBELL PRESSES (3) surat \ tearm \ \ tera pllis ‘ons Extensa Sone of sap _ Pectorais major, ‘laveular head \ Etensr digitorum ‘Stemeclédomastid Soleus Begs bacht Brctoradals —_ Leste seauts err carl ile eis Midd dota Brachals Posterior deold | Detoid aon wk TERUG EENSONS Sensor capa ongus — \ Nee dottoid ‘Sion a bench, kooping the back LL Ibraspras ‘right With eBows. bent and Lateral head Tees iar oting foward, hoi te dumb | Triceps brachil| Long head ~~ bos at shoulder level wih an Medial head ~ To mee underhand grip (humbs pointing nay trom each ote * Inhale and extend the arms vertically while rotating 180 degrees at the wrists, bringing them into an overhand grip (thumbs pointing toward each oer “+ Exhale atthe end of the move ment ‘is exercise salts the dtd, ‘many the anterior dtd, 25 wo asthe caviular head ofthe pac ‘oral major, tices rac, ape 2s, and serratus anterior. Variations: Tis exercise may be performed sated against backrest to help prevent an excessive arch inthe buck, standing, and alternating ‘Comment: Working with the elbows pointing foward provenis excessive friction, which tigger inammaton inthe ‘shoulder that can eventually develop into a more serous injury. This movement s recommended for people with weak shoulders and is meant o replace more intense exercises, such 2s classic dumbbell extensions wi the elbows pointing othe sides or extensions from behind the neck.BENT-OVER LATERAL RAISES ( 5 ) Dottoid | Posterior detoia Mie dtd Eteeor carpi ais longus ooonaus Feo capi ura“ Eons cami rows Estersor cari ues tensor dg isin’ ‘Stand with legs sight apart and knees sity bent and ean forward at the waist while keeping the back straight. With arms hanging down, rasp the dumbbels with the ebows sigity bent + Ina and raise the arms to nrzont + ele atthe end ofthe ofr. “This exercise warks the shouldor group aczentng the work of ‘he posterior eto. Squeeze he aude lads together at ‘he er ofthe movement to contact the mele and lower portions ofthe trapezius, ombois, tees minor, and inras- Pinas. Variation: The excise may be perfarmed facedown on an intne bench ‘Sterraddomasid Pectoral major leaps baci Bractorsals Prono tes Flexor carp ras Palais gus Flex digicam sperials Beene digtoum FINAL POSITIONStemotyoit \ Ss ett ce oat jf a vost | ns ‘Tees inc Long tet “Scapula een sann Lats asi enna Extemal abiique ~~ Pubie symptysts Pocus abdoins tes mau Wopsoas — Petineus Teor ei la Abdo ngs Sarotus ‘SUPRASPINATUS MUSCLE ACTION soon aim ‘oe B ‘ho sig tm ray sap Pa nae! tetas eg _ ‘B) LATERAL DUMBBELL RAISES ie Posterior detoid 1) poeror dtd | vetoia \ | mie dete scar —— Siam __—— Pati sys Fem Stand with a straight back, wth tegs ‘sight apart, arms hanging next to the boy, lng a barbel nea hand ‘+ fais the arms to horizontal withthe ttbows sly bent + Retunto the inital poston. This exercise mainly uses the middle del tai ‘Tho thao dvsons of he dots erato a multipenate muscle whose ferent fer rections converge onthe humerus. Their funtion 1s to support relatvely beary ‘weight ad to move the arm trough its range of moion wit precision. Therefor, tis important to adept waning tothe specs ofthis muscle by ‘varying the ita pasion of te moverent fants behind, tothe side, or in ron, This throughly warks all ‘ho rs of he mide dtd Because everyone's pysicalstucure i ferent ength ofthe cave, shape ‘ofthe acromion, and eight of th insertion at the humerus), you must fn the ange of the ial poston tat is best for you. Lateral alses contract the suprapiats, although you car's this becaus itis located deep in the suprasinatus fossa of the scapula shoulder bade), where it attaches tothe lesser tubercle of the humerus Raising the arm above horizontal contacts the upper par ofthe trapecis; however, many bodybuilders don't ‘work above horonal so that hy islte the the lateral det. This exercise should nt be performed wth heavy weights, but instead insets of 10 to 25 rps, tile varying te woking angle without much recuperatan time unt you fel a bur. To inceas the intensity, maintain an fometc contraction for a few seconds with ‘the arm at hoional between each repetion, oti ote oo IMAL PosriONS: vaRTiONS no - ore oar]‘SHOULDERS Splius ‘Stackidaastid tersr carl ads bres Anterior deltoid a 71 Nene Detad | mde tis \ (one \ [xm span / Extensor carpi uberis Paooneus | / | scent | Tres major is 08 _ fas en oe “ices bach ais Fromids Lover pot Etna oblique Latsinus dos CONVERGENT © PENNATE CONVERGENT PENNATE MUSCLE ‘MUSCLE MUSCLE ‘MUSCLE FINAL POSITION: VARIATIONS. onan nie dpa pase wee mito sar wa emir Tanase ftorecmepn musiebaagrastere | | stfem mac cena rs see hme ee et aa eo 1 a to tat Doing iis cus gonae__| |e no cn and ms ants Bes ae ‘est here od peace eae | | pate nodes eq oe sols akan ye ra | |e ers A mt ‘ahh ane dscns yeumatecorat | | shee sant oa muse ose m= num ie of ern spain 49 paca sarSHOULDERS 7) ALTERNATE FRONT ARM RAISES eid Sterraclddomestot Tapes Pectoralis major. clavicular head ‘cd ‘ bated | ja eet Boss brat Brchas ‘Troe rah Broctoadas Extensor cal rads longs noone Eonar gto tere cal radials bres Exons ig mii Aout pois angus Tero jor Lasers dost Pras mac Sorat arr ‘Stand wi the feet siphy apart, holding the barbels with an ‘ovehand grip as they rest agaist the front ofthe thighs or sight tothe side: * Ine an aternate raising the arms tothe tonto ee lve. + hale atthe ed ofthe efor. ‘This exercise uses mainly the anterior deo the clavicular head of ‘he pecarais maj, and, to a lesser dere, the remaining deo, ‘AM movements tat raise the ams contract the muscles that anchor ‘he scapla tthe rib cage, such asthe seats anterior and rhombi, ven create a stable support forthe humerus to move from, vvxniarion Lato mio vaniaTion seg te ob a,‘SHOULDERS SIDE-LYING LATERAL RAISES (8) Eten carla bes ee eagotert | | carat on Exons dlgton Bractiodls Arconeus Peer cai ars Ester carp lets For cai ua Palmas ngs Ue on oe side onthe fer of on a bench lng a dumbbell ith an ovorhand Unik standing raises, which progressively work the muscle to. maximum to: Intansty at the end ofthe moveront (tan te arm reaches nrizona, this + Inhale an rise the am to vertical frercse works the det ferent by focusing he efor atthe beginning of + ale atte end ofthe movment ‘he aise. Sts of 10 0 12 repetitions work best Comment: This movement contracts the supraspioatus, the musce mainly responsible {or inating abduction. Varying the inital postion (dumbbell in font of or behind the ‘high allows you to work the dato iter,(9) LOW-PULLEY LATERAL RAISES Stroked Seas Topas Orcs ‘Anterior dtd Pectoral major cus andominis nda he aponetzosis Ere obiqve Edereor cara longus Socores Bers cal unas Feo cpus tensor cries tensor dru tensor tg mi Abc pole ngus Eonar pales brevis Grasp the hand th the arm next tothe Body “Inhale and raise the arto hrizontal ‘Exhale out athe end ofthe movement. ‘This exercise mainly develops the mide de- ‘oi, Bacaus the muscles mutipenat,com- sed of many fiers inthe shape of feather, itis best ovary the wrkng angles inorder to ‘war al the fers‘SHOULDERS: LOW-PULLEY FRONT RAISES Tapezis, Exar cal censor dgtorun breve Star wi est lay apart, ams eto tebe. Grasp eharde wih anvatand This etc tbat tod ay he ane det a we ste Caves red i ith one fet cf he petals rand, ba sr cy, est heat of he Boe rac 1 nce and seo arm up ooo te eal eed of fe mover a‘SHOULDERS Trapezius, Anterior dato, Dettoid | “Middle deo Posterior deltoid Brahios, “Thos rah Eterraloblque (uius metus RHOMBOID MAJOR ANO HKIVOR MUSCLES Lastnsp te tops Ba Reno ple cha bc er ‘te snang pes em are oe nse pape, apr as hens ae hs ces ee me 11 HIGH-PULLEY LATERAL EXTENSIONS / Extensor: son tri pn | | Fer pu Send fxg he ply win ho ams exenced to te fr, gong te gt Rae wh he et ee atte let eed wth eit hand ‘nan exten ans nei nd ak ‘ie at ee of he more Feu to he inl postion wih cnt vee ard begin apn, Tis excise mely conads the potafor dei nests tes mio an, te ed of he move te sur Hes coe tte, te pans aed eee i te orks Comment: People wo cay ther shoul fo wa because of chest muscle devdopmest can afr his ence in cont pte shu der wn at a mactire to ep rebalrce te pos- we To ealgn shoulders wher hey belong, work ith moa wih, anda he endothe maveent suena the shoul back,‘SHOULDERS LOW-PULLEY BENT-OWER LATERAL RAISES (12) Posterior detoid Inrspinatus \ idle detoid “Ticeps brachii, ateral head re ‘Stand wie ot par, bs slob, ard ean fora ore wt, oping a fat bak. rp a hard Inch are wth te cols se Ihara tessa thsi to haat © Gta atthe end eet “is mcs marty waste ptr dati Ate endo te moment, a Wo sods Squae ‘ata ba rapes ie ad over pris] nd sami cara.SHOULDERS 13 ONE-DUMBBELL FRONT RAISES ‘Stemoekidomastoid Splrius Lest scan Seaenes ono Patras mir was terse cap als nas Pectoral majo Biers bat élaveuar head Mido detois ~ Doltoit | Posterior deltoid Anterior deltoid Brachiedals oconeus Eerser dium Bersor capi rads revs ‘Reexor carpi unaris —< Ly Cot tensor ca nas tensor di ini ‘Sand itn helo sity apr, a bait ek an he abn muses contacted ith ams ‘een asp 2 dure both ands win ges assed oe ach oer as ess asst te bigs: «te antral fe dumbbal oe ove get aveng abt movers bala ene ta momen. “Tis everekemlyconrass he anor dt, i daub hese of te pacts ao, and the sot ead of he is. Nu ha te es oe scapu ews dig fe mere contacto hich ln he humans move oma bp,SHOULDERS BARBELL FRONT RAISES (14) Fron oy ‘Serndeienesid Srabres nyc Tepes Pectoralis major, clavieuar head Anterior deltoid “eres aor Latsius dost Toes trac Batis feornass Btersr dtu Eten gh mini torr carl las Fer cam unas Sre ith te os sity apart athe tak stag cena these me Hold te bate hn ‘stare io asi et apart he: “nh area th babel wih exon ams fo ye boo ‘Era at the et of fe move. “Wis eerie cats te arto do, te dau head othe ecole maj, he tain, and, 0 less dogs topes Sores are and stot hat boas TF you carinus raking te ars, he pos ot cantar the werk of Pe cher muses nt lng yo oa ms fv Tre exec doe permed ih your ack low uly and the cle pas beeen Me eg. ‘THE MOVEMENT [Comment Tre biceps tac arpa oa seer re nl anor kas45° UPRIGHT ROWS Medal eat Latertest | css Long hed 7 THE MoveMENT Sand wth fogs lity cart nd bak sight. Gasp the babel ih an overand lg wr hn tur ih estes ait te hs + hak anpul tease up large body ote cn Keira he bows as highas poste, > Love fe as ina contol ener witol bug moves hl ale end of tee. “Tis erose mit ues te deb, raped, and oops ano a ser dees he muscles fe reas he te ruses te nbxsarals au, and tear muscles “Tis sa nde cece hts crpeterehe adhe dopa Hees sine ‘he i lh ee sxe hae loa eam "benim praca‘SHOULDERS NAUTILUS LATERAL RAISES (16) Steet ects me, iar ex. Pectos ra vee Sterum Detoid Boaps bat Peer capt vadals| Fexor iat supericals Fear carp ats Jana orqus Beans cap als Toogs Stats mecie, gasping he hands «nee an ase te os ta ‘inte at hee of he mane Tis evr uses ne dtd foc. mast of fit on te mie dt) andthe sass raed une fe ded air he am cow het he ups par of te eps ao twoores nk Comment: Tiss an excelent bering exercise bacause you oat ave to won out ‘your fom 0 ostoing, nd it ons ng ses of peti, THE MOVEMENT a17), PEC DECK REAR-DELT LATERALS Brachiols Teres minor ‘Trapezius, lower portion Romboia Tres aoe “eps bath, ‘ong head Lass ds INFRASPINATUS ANO TERES MINOR ut te use en a tr oe apa ee epsom he epunhareatu, ‘arg wis sto cp, ee at toe as hone ‘anor etna tn em ec eo a he a ee race mean en on ee Comme: 7 Se pa ees hor and aa wee, Tg ere OST j ef ad lag hed Betis © tensor cap das tnos| Enso cap rai res "THE MOVEMENT Stee be meng, th tsa aga te tack a, ars fava, ing he hares: ‘heb ad separate he ams, satzng he coater ads ingoherat te eto te mover Bie, Tis rtd yong th poster eins rau and res mo a, te end ofthe meres, ‘ben he sutras Saez ogo he tenes and honwearaeetan tba INCLINE PRESSES. PECTORALIS MAJOR TEAR .. BENCH PRESSES CLOSE-GRIP BENCH PRESSES. BENCH PRESS AND ELBOW PAIN DECLINE PRESSES PUSH-UPS. PARALLEL BAR DIPS DUNIBBELL PRESSES DUNIBBELL FLYS. INCLINE DUMBBELL PRESSES INCLINE DUMBBELL FLYS. PEC DECK FLYS CABLE CROSSOVER FLYS DUMBBELL PULLOVERS BARBELL PULLOVERS. 50 51 52 54 55 56 57 58 59 60 61 62 63 6a 85 49CHEST 1) INCLINE PRESSES | Bacioatels rs ar spores WA uma Of ‘PART OF THE PECTORALS anny seo SS ocr dtoun spots Anterior deltoid SE Bees ac SSO ooratctits For cap als Pars gus For cari unas Een carl inars Anconeus Ticeps brah, long head Bachiaks Ticeps brachi, medial head ye scais Le Serratisaterior ‘Siton an cine bench angled at 4510 50 degroes, rasp the barbell with an coverhand gip wider than shoulder wat “ a | meme | ea This eercse mainly solicits the lavioular head of the pectralis jor, anterior det tics brat, serratus anterior, and_pectoralis minor. This exerse maybe done at ‘rae that guides te bar ‘Comment: Contrary to popular ore, the ining ress des not tone the beasts and inno way preven their sagging, Beasts are composed of adipose tssue canting the mammary mts i lands, al of which Is contained in not of connote tissue that rests on top of the poctorals major olCHEST "cove ee coh iste a Stomodeitorastad sterahis Pedals ric | dlaculer head oN apes Canice Acromion “ear inthe tendon ofthe clavicular head ofthe pectoralis major Serum Humerus ena Costa catanes Clavier es Stermondtalhead | Petals ajo Aerie ead ter dois Mice Boos bec Tice rh _-Lassius dai Seats anor Brains ects abtominis tarred cbigve Prono res Tho poctrais majo originates atthe anterior surface of tho rib cage and insets atthe antor surface of ‘te upper end ofthe humerus. ‘tf & powerful muscle whose main function isto ‘ing the ams togetter in roto he ribcage. tis ‘te huang muscle) Unlike most sports, where pavtorals mejor injuries rare, wooing, especialy the bench pres, can lead to smal oars and even par capture of ts tenon. exo mk ‘sponig ‘ieee (Sceieein) So theme Sree hs Sarenersng 2 ‘on staan tan ‘This timate injury is seen only in relathey powetl athletes using abnormaly rapid force before the ‘tendon as hed tne io stengten. Sometimes tis associated with Inv-clre et aimed at neeasad ‘must definton. (These des tnd to weaken the usc, tendons, nd jot The ing, which always ocurs during heay boncn- pressing, generally affects oy the tendon of the Caviar head ofthe pectras majo. ‘torn tendon is exterely painful, and the aete ‘may faint. Sweling and bruising often appear on the INSERTION OF THE PecroRNUS vuhdoR MUSCLE ON THe HUMERUS DISPLAVNG HOW THE TENDON "TWISTS ON ITSELF CREATING AUSHE During bench presses ors, the most lateral pat of the pectoris major tendon, wie comesponds to the ‘davicuar head, put under the most stress. ‘Therefore, when iting heavy weights, this isthe tendon tatters o pus aay fom inset, intl te oct ae anterior surface of the arm, and action of the ‘avicuar ned leads oa hallow tats mei to the anterior ti The problem vith tes injury is a doctors often mstagnose This mstake is uortonatly common but is understandable. tecause dung. the pstraumatic examination the inured arty is able 1 Diefonn all te movements tat indicate fll motor unecton ofthe pectoral major. Therefore, the injury appears to be 2 simple muscle tear rater han te mare serious tear ofthe endnous insertion. Far example, despite atx of he caieulr oad of the pectrals maj, anterar elevation ofthe am, ihc spar of function, compensate for by the ante dat. And abduction is pertormed by the Semel and atdominal hea ofthe pectrais mor If the tendon ofthe caviular ead ofthe pects majors tom, tmust be surgical reinserted onto the humerus a5 soon as possible. this 1S not done prompt, traction ae ross ofthe muscle occurs, and he operat wl no lange be pssible ‘though you ean inove your arm through is ful range of mofon witaut tho supetor bead of the pectrals major, you wil sever recover your ital strength ad vil beat a serious disadvantage if you ‘rant ocontine heavy weight rang 5152 CHEST (2) BENCH PRESSES Brioni Prono ts, Subs Sorat eis Tees mor Lass ct For Aigtoun supericals Paranis ogus For cari hans Eetoner cam unas Foor Ue faceup on ahora! bene, wth butocks onthe bench and feet fat on the ground: * Gras he barel with an overhand ap wider han stoulder with * Inale ant ower the bar oth cest with conte maxon + cand the arms and exale tthe an afte ator. ‘This exercise engages the complete pectralls mor muscle, pctras mio, anterior et, serratus ant, and coracodrachia Variations 1. This movement may be performed while arcing the back power. sty This psion ngs he more powerful lower pat of te pectoral muscle int play, allowing yout it heavier weights. 2. Executing the extension wth te bows net tothe body concentrates the work nto theater detox. ‘3. Varying te wth ofthe hands isolates cferent parts ofthe muste += Yands closer togeter alates te canal part ofthe petals + ands wide part slates te tral pat ofthe pectoral 4. Varying the angle ofthe barb lates diferent parts ofthe muscle * Lowering the bar tothe chonocostal border ofthe ribcage isolates the lover par ofthe pectoral * Lowering the barbell ono the middle pat ofthe pectoras slates the mine fers. * Lowering the bar ono the steal ot isolates the clair head ofthe muscle, 5. you have back problems or want slate the pectras, parton the extension withthe gs raised. 6, Peror the extension ata rae that guides the ba. ‘THE MOVEMENTCHEST ARCHED-BACK VARIATION ‘Sey he book pes ihn he ik pone ents ome of he ae a dbs oI ‘trite ees mas ea any Fe favcrfetooray aha serge natin fate en bl two, he bs td fori i! he ae wn Ck lens Sy Motte bes nasty bem pe POSITIONING FOR A POWER BENCH PRESS. -RAISED-LEG VARIATION Perma th mond min sed es oes eT ‘ams a, wen cau ck Ths wen sin afi of ti a pea a eee a ur se _arTeNiON {1 For masium sft oc ont to bar with 2p in wich he mb andes oppose‘CHEST (3) CLOSE-GRIP BENCH PRESSES Fever dotoumn sweats. ear cal uais Anooneus Medial head ‘iceps brachil | Lateral ead ong head eres mio PART OFTHE PECTORAL MUSCLES THAT ARE MAMUY USED EXECUTION WITH ELBOWS | onew ro THE siDes To BeTTER| ISOLATE THE TRICEPS BRACHIL Ueon horizontal berch withthe butocks onthe bench ang the feet onthe round, gripping the barbell wth an oerhand rp and wrists 4 to 15 Inches apart, depending ‘onthe fy ofthe wrists Inhale an ower the bar wi acontoled movement tothe chest, wh the elbows out to the se. Extend and ext atthe end the eto. ‘This exercise deveops he pectoral muses tte steal notch andthe cep baci (itis in in, maybe iced in a progam forthe rms) By extending and ‘keeping the bows nett the body, a greater part ofthe wok i performed bythe ater ded. Ths meverent may be perfarmed at frame that ules the ba. ‘Attention: Depending on your physical structure, the narrow pip may cause wrist pain n this as, use a wide ap. SECTION THROUGH THE ELBOW JOINT Depa ne tanen nae aro ee, te ca ap ‘out econ a Te see ‘rs on mourn, eh ae ema pel pt Innes ialCHEST DECLINE PRESSES ( 4 Fever capi unas ects acon Sara ante Brats Stoscapuari a | RR oy ten et | erp bac | ns ; Portis Uo i ave 20th ees gu nt et fe evelyn atl wt 2 ane ale wah oe "hardin eo pocas va ele one + toate ae et oe nee ; ‘This exercise contac the pecorals major (mail ts inferior fies), cep brachi, andthe anterior deca Tis exercise is useful for utnng the inferior grooe ofthe pectoral. Using light weights and lowering the br to the neck stretches the pectrals mor corecty The decline press may be performed at a frame tat guides the bax PECTORALIS MAJOR PECTORALIS MAJOR MUSCLE INSERTIONS Pecks mai, Gaye ct Pocerals mor x sesnocostl Peat Ys PART OF PECTORALIS MUSCLES uamty useD Steun Pecos main, ‘oil head Chandoo border fb cageCHEST (5 | PUSH-UPS Pectoralis maj clavieuar head Pectoralis major: ‘Bes bach — ractirails ~ poli — cai as Aodctr pols bres ~ ‘Anterior deltoid Mele cet, Demat foes — Posto dots ‘iceps bracit ‘Anconeus Etensar car adil bes tener digtorum ens igh inn tensor carl unas islngus Exenor While performing push-ups he sarratus anor contracts to malta ‘he scapula aginst the ribcage, locking the ams onto the ts ‘Support youre facedown onthe ground th ams ‘extended, hands shouler-wit or mare apart and feet touching or shy apart + Intle and bon te elon to bring the cage {ose othe ground without arching the low back ncssivoly, ‘+ Push back up to complete arm extension, ‘Exhale atthe end of te maverent This movement i excelent er he pectras major andthe trices bret PART OFTHE PECTORAL, MUSCLES MARY USED Varying the tt ofthe chest focuses the werk on ferent pars of he pectoral ‘+ Feet higher folate the the cavicular hea ofthe pectorals major, ‘+ Chest higher sats the nerior part ofthe pectcas malo. ‘Varying the with of the hands focuses the work on efent pats ofthe petra: ‘+ ands wider isoatos tho lateral part ofthe pectoras major. ‘+ ands Coser goer slats the stmal hed of the pectoral major.CHEST PARALLEL BAR DIPS (6) Anterior detoid Mile csi Tapes Bien a _ Pectorlis major Esensor car ua Baenserdigtrun i . PART OFTHE PECTORAL ‘MUSCLES may USED val bers Hang from the parallel bars wth ams extended and legs suspended: * Inhale and bend the ebows to bring the chest level with the bars, + etum to te extended arm positon Exhale at te end ofthe efor. “The more te chest is angled forward curing the exercise the moe the inferior bes ofthe pectoral are use. Conversely, ‘he more vercal the chest, the more the triceps bach will be used ‘This exorcise Is excllont fr stretching the pectoris major and for working on the flexibility of the shauder gi. However, it isnot recommended for beglners because i requiesa certain amount of inital strength, 1 you are @ beginet, use a ips machine to faniariee EXECUTING OFS AT A MACHINE yourse wth the movement 1 eta poste Ses of 10 to 20 repetitions provide the best resus. [Pratt For developing more strength and also more size, athetes sed to fs movement may use 2 weight be, or hang & ‘weight rom te logs. ‘Comment: Excite te dips with caution to prevent shoulder rauma "THE MOVEMENT 7CHEST 7) DUMBBELL PRESSES y Eeersor dit mii tensor capi radals bens ‘Anconeus Ue faceup on a horizontal bench, with fet fat on the ground fr stably and bows bent, holding dumbbels with an overtand gi at the chest ve: “+ Inhale and extend te ams vercaly whe rotating the forearms. sa tat he pas fac each oo ‘+ Once the hands face each other, peta an isometr contraction , to focus the effort onthe sternal ead ofthe pectrals majoc. ‘Exhale atthe en ofthe mavernent ‘This exercises similar othe bench press, but with is grater range of maton, stretches the pectoris muscles. ‘though not contacted as intense, the triceps baci and anterior etc ar also used vvaniaTion ‘Bac eeu wen ing Nees,CHEST DUMBBELL FIVS (8 | Ooraotactias Pectoral major, strnocostal = ‘Subscaputis Pectoralis major, cavicular ma Sera tai Latins dst =\ \\ Tees \ For digto / swerioas Extensor ccapiuharis Fer cap vias ‘ops basi te head Eonar igh ii 7 erectile {tensor diatom i dtd — tensor cai ais bes | | Up on a narrow bench that won't inter with the shoulder ‘movement and hold a dumbbell in each hand with arms extended or sighy bent to aleve stress onthe joint Inhale ané open the ams to hoot. Rage the ams to vertal whe exhaling, ‘+ Perorm a small isomotc contraction atthe end of the ‘movement to emphasize the work onthe sternal head ofthe pects majo This exercise fs nverperormed wit heay weg This exercise focuses tho work onthe pectoral major. t sarves as a basic eercise to Incase thoracic expanson, which contributes to increased puimonary capacity lt also develops muscle fx, tas nas Prcanes ‘THE MOVEMENT ‘Comment: To aol the isk of tearing he pectoral muses, perfor the exercise with exteme caution when using healer weightsCHEST 3) INCLINE DUMBBELL PRESSES Pectoralis major, clavicuar head PART OFTHE PECTORAL ‘MUSCLES May USED Dettoid TTicepsbrachi, medal head “Tceps braci, ong head Sion a bench wit an angle of no more than 6D degrees (to prevent oo mech work wt the doi, wih etbows bent nd grasping te dunbbes with an overhand ap + Inhale and exon the ams vertical, binging the dumbbels together ‘Exhale atthe and ofthe movement ‘Tis eercise, which is midway between an inne press and inline dumbbel fy, works the pectoral (rainy the clviar head) and increases their flexi. Walso contract he ante det, te seratusantror, andthe pectoral minor (hese last two muses ae thats ofthe scapula, whic stabize to am atthe oso). also uses te triceps rac bul rot as intensely athe barbed press does ‘Variation: Besnning the press withthe hans in an under rip and coating the wrists hava oan overhand gp so that the dumb face each otter focuses the effort on the stral head ofthe pectoris major. Ny NS FINAL PostTionCHEST INCLINE DUMBBELL FLYS 10) exor datrum ‘serio Pars lngas Fer carpi ua Fear car rads site! / Latesimus dorsi! Sorts anetr Pectoralis major Sit ona bench angled between 45 and 60 degrees, dumbbells n hand and arms extended vertcaly or slightly bent o ease stress when bringing th ams tog: + lnhatand extend the ars to horn + aise the arms to vertical while extaling, ‘This movement should not be performed with heavy weights. It focuses the efor mainly onthe Gaver ead ‘ofthe pectoris major Along with the pullovers &funéamental exercise for developing thoracic expansion FINAL POSITION PART OF THE PECTORAL ‘MUSCLES MAINLY USED 6CHEST (11) PEC DECK FLYS ‘atthe machin withthe ams open and horizontal bent athe elbows. Res the forearms on the pats, with the forearms and wrists lace: * Ina and equeze the ams tagetar. Exe at he endothe movement. This exercise works the pectoral major by stretching As the ebows come together, focus tho efor onto to sternal head of tre pactorals majo. This exercise also develops the caraoobractials and the short head ofthe biceps ‘rach, Long sts allow you to pun the muscles intense Thisexercis eps begimers develop enaugh strength o move ono more complex movement FINAL POSITION vanvarion Axa maine se aco thas Suman Sem SatanCHEST CABLE CROSSOVER FLYS (12) vie ‘eromon | Tapezus PART OF THE PECTORAL MUSCLES Ma USED Pectoralis minor — Nerubium st Stamockidomastit Sera arr 7 Irerontal maces Recs adi unde the anon Lea as — bent: ‘+ Inhale and squeeze the arms together ul the wrist touch, Esha a the an of he contract, ‘Tis isan excellent exercise for working the pectoral major muses. Sots wit to reps allow yout pump the muse we ou can wrk all the ier oF he pactras major by varying the angle ofthe chest andthe working angl ofthe ams (squeezing the ams at various heights) Comment: Cable cossorer is also contrac he pectoral ino, hich is oated deeper than the pectorals major. Besides stabilizing the scapula (shoulder blade, hs musce als pulls it forward, Four dginm spits coset ae BD casseomasnCHEST (13) DUMBBELL PULLOVERS reve — B | vec /// \ | iY = evar caps | Biensor Extensor Extensor ig capi pats rir) rates eis ‘res Le ona bench withthe fet at onthe round an hol a cube inthe pals of ath hands, wt the thumbs surounding te handle and arms exondet: * Ine and tower the dunbbel behind tho head, bonding sight atthe bows. + dale and return to the ti poston ‘This exercise develops the bulk ofthe pctorals majo ong head of tieps brah, ees major, latissimus os, seas anterr, rhomboid, and pectoral mina “The lst three muscles stabilize the scapula so thatthe humerus can move rom a sabe base. “STABILIZERS OF THE SHOULDER BLADES) YOU Use tis exercise to open the ib cage you must work wit ight weights and avoid ending too mech at the elbows. fpsste use a convex bench or place youself across a horizontal bench and positon te pelvis loner than the shoulder gle. Tke ina deep breath tthe begining ofthe movernent and breathe ot onl atthe end ofthe execution. ‘THE MOVEMENT vanaTion Posimion |AGROSS A BENCH wine eee PERFORMING THE MOVEMENTCHEST BARBELL PULLOVERS (14) Patras ons Prac tres Brchals TTiceps bracti, long head ‘THE Movement Extensor carpus cai Pnomneus oss bei resend / Ties rch, arabe Poster ced Teresina Irena INSERTIONS OF THE SERRATUS ANTERIOR te Serum Sima anr Sutsraus \ \ as Teres major Seats antoror Latssimus dorsi With ams extended, hold the barbel wth an overband grip and hands shoulder-with apart: + Inhale and expand the chest as much as possible, lowering the barbell ( SemRATUS ATERIOR MUSCLE ie noe has aya a te ow mee «an eran tl pti ay wma | ‘Th mmc devs te peste mj bg Head of te Heps oe en a ep ce eee eh a ~Y coat | pectoris inn | ‘was | This is an excellent movement for developing the ‘flexibility an | sont wate | 04 ‘expansion of the rib cage. It should be performed with ight weights ‘using proper form and breathing,cai a Nn Senso cami treor dig ii senorontoom AUG AM ‘anon — rr ca radios” ‘costa, tend ‘eal | “Wome brachial t/a Lan eas Wf esccrstats Tees mao exes irar/. / spr’ /// Fontana Lassa dr ca eg Teor es mas 1 REVERSE CHIN-UPS ... 2 CHIN-UPS 3 LAT PULL-DOWNS...... 4 BACK LAT PULL-DOWNS...... ‘4 TRICEPS BRACHII TEARS... 5 CLOSE-GRIP LAT PULL-DOWNS 6 STRAIGHT-ARM LAT PULL-DOWNS 7 SEATED ROWS .... 8 ONE-ARM DUMBBELL ROWS 9 BENT ROWS. vo 10 FREESTANDING T-BAR ROWS a 111 -BAR ROWS WITH ABDOMINAL SUPPORT. 412 STIFF-LEGGED DEADLIFTS 13 SUMO DEADLIFTS..... 14 DEADLIFTS . BICEPS BRACHI TENDON TEAR.. fe LOW BACK PAIN + SHOULD YOU ARCH YOUR BACK? 15 BACK EXTENSIONS... 16 TORSO EXTENSIONS AT A MACHINE... 17 UPRIGHT ROWS: 18 BARBELL SHRUGS.......... 19 DUMBBELL SHRUGS. 20 MACHINE SHRUGS..... Toe ps bac \ ‘arisral caps | seus canis | Arana mivor Wie ff sles cots orion cave Lesa sap Tees iar Tees nar Ste of capi suas oes ras Sohal hares (esis Faing ib bora obiue Nic crest += seam 7 68 70 oo 72 73 4 sD 73 a1 82 84 86 87 88 89 90 an 92REVERSE CHIN-UPS { 1 | > exo capi unas Fer djinum Palmar ngs Rr cai ads recto Prenat tes Tes bac, mel ea Brachialis “ios bach ong head ‘Biceps brachi Tos icy —__ “eres major Subscapais ——~ Latissimus dorsi —— Sova ari Hang from bar with an undethand grip, hands shoulder width apart; nae and push out the chest as you raise the chin tothe bar + ale atthe end of the movement. | ‘his movement develops he latssimus dors and teres major and is. | associated in the intense work ofthe ces rahi and beac. | Taps | [MUSCLE INSERTIONS AT THE SHOULDER BLADE ospraus —Teemier Best Cnt Tri coud bo led in an am watt roa. at et ono This etoee aso cons te mile and lower partons of the | oa Segre saps tapers te homo and th pects. | samen a Porrning bis exe aes a cen amount of stengh wea gh seas Nein | tenth pul oak tes \ | seats amt \ amd tir | ‘wes nse | posrenion EW snrenon ew | 67(2) CHIN-uPs Teesiinor Slenecidorastoid tanium, Maid process | sper oy 7 cava verte / Biceps brachil Brachioradiais, STL \ nae edu pols ngs, rons pleis es Tepes \ i: Scape Esensor ighrum, Humes Beers: ‘a as Eonar cr rads 5 Fexor cap una Brachioraiais ‘cones “eps brachi Teres major Teres major homboid minor baspras prea Trapezius, lower portion thomboid major Latssimus dorsi ~ > batissimus dors Estee obique Thor tscia tas meds \ (Greer woe — \ ico (Gos maxirus — > os coxa Terr aia bia —— paductar aprs— ii bane uations vas ata Biceps fers, lang ead Seniendinoss~ Boas emo, sh heat Sonimontvansis iter oct re arrenrion om ani we re i tal te of te os ‘srs en ‘och vanuarions, ‘necting mapa ye ck ‘et th eta Hang rm ied bar witha very wide oerhand grin ‘tnt and pul the chest up tothe eve of he ba. ‘+ Exhaeat he ena of te movement, etun to the ntl poston with a conroted descent and begin again ‘This everise ekes a ceria amount of strength and is excellent fo ‘developing the latins dors and teres major and, when the shoulder blades come together at he top of he cin-p, the hombois and mile and lowe partons fhe trapezius tlso works he cops brachi, bactils, and brachii. Variations: By sticking out the ches you can rls yur chest to chin lve. T ineease he intr, wear a weight belt Keeping the elbows in net wo the body during {the movement contacts mainly te extemal les ofthe atissimus dorsi and develop the wid ofthe back. Binging the elbows back ad he chest ou as you raise te chin othe bar mani solcis the upper and cena bers fhe assis Grand hase fhe teres major, “This exerciedevlos the bulk athe back when the shoulder blades come ogethe and the hamid andthe upper and lover portion ofthe trapezius ar sod equal, ‘Comment Athough not as Songly correct, the pecoralis major works wih tho ltisimus dor and oes mort create the angle between the arm and he tk. i le ee ae ae ~rere [BRINGING THE BAR TO THE NECK WITH ARMS ALONGSIDE THE BODY Bigg atv songs ebay ay sts ea ts fo sis ds al tosh wo he ack Intan mera sathanans te esas ek | ‘ndings gaits weldeerpes | —~EX_ ‘BRINGING THE BAR TO THE CHEST WITH ELBOWS BEAIND Pur te sos taki rase he cn ear maki sets ou a cols oe sims co, Tite alot revere bulk te ak : ‘tga, the teres majar an ltsimus dorsi muscis of ou far-off ancestors played oe in their geting around o al fours by lng them o push of withthe ont paws, As our ancestors became tee climbers, these muscles became powerful, specializing in vertical ‘Seplacemen. Returning t the ground, ow mare recent ancestors adopted bipedal dipiacement ‘wot losing the passat cimbing, Fortis reason we possess powefl back muses capable of puling our bodies up, stil llowing us to ind tees. ‘Comment: The main difference between our locomotor mechanism and that of our dose simian relates isthe development of lower extremities that allow us to walk on two les. ‘ur chest and upper extremities have not developed diferenty and have the same structure ‘and propartios. Cantrary to papular opinion, apes do not have relatively big arms; we ust have big les!3) LAT PULL-DOWNS x Teres major Latssimus dorsi aps braci orca furben neuro orton fhe asim di Sit acing the machine withthe lgs pstioned under the pads, ring te bar in witha wide ‘verhand gip: Inhale and pulthe bar down tothe sternal noch while puting ot the chest nd puling the ebows back. Exhale atthe end of the movement Tis exercise davelos the buk ofthe back. t mainly works the voper an cena ers ofthe latasimus cos. The mid and lower portions ofthe apezius, the hambods, the biceps brachi, ‘he rai, an, oa lesser extent, the pectoral also contract. VamUATION WT A UNDE BAR AND PALMS FACING EACH OTHER“apecis Trapezius, lower port Brachioradials —Ticsps bei Texes minor Totes major brasprans Latissimus dors beetal lave Os one BACK LAT PULL-DOWNS (4) Seamockidomastit Sine of saqula Biceps brachi Agaresrosis ol nseton co sus dors tensor cari rafs longus Sitfacing the machine withthe thighs postoned under the ads, raping the bar wth a wide vernd i “+ Inhale and pul ne bar down othe back ofthe neck, winging the ebowssongsde the boy. ‘Exhale at he end of tte movement This exercise devops the with ofthe back. works the latssimus ori (may the lateral and lower bes), the ters major, the forearm flexors cops rac, brachial, and brahiradias), tne hombods, andthe lowe portion of the trapezius. The later two muses come into play when the staudor blades are pulled together. Back lat pull-downs help beginners develop enough strength to ‘move on to chirps. radials brevis Extensor camp uhars Fox cat uhasis tensor dgtrun éocanes [VARIATION AT A MACHINE 'WITH A FIXED AXIS na [Lateral ead ———~ Toss bach | Long ead el ead —~ Bechiyadals ——Eereor capa nous \ | tensr capi ails brevis \\ Extensor digttrum longus “exes nioar Tees major ‘eras Teves cats drs Medial Heavy traning ofthe back and injury to the ong head of the trcape bach ‘though ts not the most-used muscle wen working te back, he long heed ofthe triceps brachii the most requnty inured muscle drbg bak at pu-downs wth nea weights or lung chins wth aes weight The ltssimus dors is @ power, far-shaped musco tat attaches the arm fo the nib cage, and ose distal fendon fs stony tached to the humerus Tiss the main einang muse, ‘The long need of the tcens brachi,on the oor hand, @ smal muscle whose main functon i to exten the forearm andl secondary ta bring the ar tow the rip age. nts _wayt complements the ation ote sinus drs Tearing ofthe fong head ofthe triceps oocus when the muscle Is atigued, mos equenty aftr an improper warm-up, toni takes a sudeen relaxation ofthe latisinus drs during co-ops with added weight immodalely sit the terion to he fng hea ofthe cep. ‘Ths tender may partly ear, most often closet ts insertion onthe scapula. Fortney compete ears are inreqent) nie incapacitating sauder injures, whieh may completely hal uper-nody traning tear Inthe ong head ofthe bicaps is ess devastating Yuan il parm back exercises suchas seated rows or bar ows and movement forthe ‘weeps sue as forearm extensions at high pulay wih the etows next othe boy despite ‘he injryaslong as yu hogin wth ghtor weit, onevera be! rest period i recommended Before beginning voner-boy traning, {Gomment: Tearing the long head ofthe triceps may aso occur during bench presses. To prevent this biceps tear, warm up wih stetching exercises ‘lcers STRETCH Sey tka bt wey bee yo eae tad hep ke ‘nortan gasp ea sy yal es hea. ‘isstons ea mi nase 8 ee Be de ston: a er a dee Fr May, ce ako ot se Pee sities aeCLOSE-GRIP LAT PULL-DOWNS { 5 | Fer digitrum Prats nus — | — Pes cap urs or cary as —— fxteso cpl urs women | a Pronaior teres — ‘| Ticeps, metial head —F ~ ~ om _— Coracnbractials mee | = Tons nit spinatus Teres major “ Latissimus dorst ~— sunscaas Sra anion ~ Petras major FiMatPostTion ‘+ lnhalo an bring te ane othe stemum wil expanding the chest an eaing sty back wth he tro ‘ial ate end of tho overt. This ara deveos the lism os and tees major. aha the shold aes coma toot he rages andthe posterior det cana. ewe ery puting arco, te bcaps trae ris contac. an when te ps ae ach te erator comes top.6) STRAIGHT-ARM LAT PULL-DOWNS —- Wie det —— ‘Stemocldoastoid Toop bahia head \ - Bras Brachial \\ extensor cai radials longus xan ca rads bers tena gtorun, dense it ini eres major Latissimus dorsi Ester obique _-> Apr fo tsi dors / ec ap as Etereor “ies bach cam urs ‘od head Stand and fce the machine with feet slighty apart rip the bar with an overtand grip, ams extended and shoulderwidth apart; fic the back and contact the ndoinal core: © Inte and bring the bar tothe this, keeping the ams extended (bows can be shy ben + tale at the end ofthe movernent, ‘nis exercise, which works the latissinus dors, strengthens the teres major and the long head of the ‘ices, which stables the am-trunk ing. ‘Comment: Many sivim coaches use this exercise ‘to develop a powertul craw stoke,SEATED ROWS | 7 ) ‘Semodedorasti Shlerius capitis Levator seats FPSO ‘Spine of scapuia egy ‘aspras ren cari aa ons ater cai as bens fers digtoun And gis gus tensor polis revs oor capi ua Extensor igh ini Ancona Fr cal unas ‘Sitfacng the machine, feet resting onthe fot pad andthe torso bent forward, ale and bing the hand the base ot ‘the serum by staghtening the tack and pling the elbows back as far as posse Exhale at the end ofthe moverant and retun smoot ote inital positon, ‘This exercise works the bulk ofthe back it focuses te fort on he atissimus dos, tres malo, psteo det, biceps tachi, and brachoraisard atthe end ofthe moverent, whan the shoulder bades come together te rapezis and ‘ombais, \Whie raising the chest, the spinal muscles (eect sine) also contribute ‘Aouing the weight t pul you onthe etm hlps develo back fey. fase rosa ior oereett leit rents se “THE MOVEMENT ston wa bar Ander st oe Pormot eas 1 inet coe pstwe ee BACK 8) ONE-ARM DUMBBELL ROWS 8 homboid Cava esa Wests AC Ler spd Latins as) ‘Thorecolumnbar ~ ‘ec ‘Teres major. Tees nor Toes toc ated at | Meant tensor dtu — teat cami uhars Gasp a barel withthe palm facing in; use the opposite hand and knee on the bench to support the back * Innate and it ne upper arm and eb as high as possible next to the boty wth the ‘bow bent ‘Exhale a the endo the movement “Tomaxiize te contacton, rotate the torso sight tower the working site a the end ofthe row. “This exercise mainly Work he latissimus dos, tees mao, nd posterior ei, an, atthe end ofthe coniracon, the trapezius and hambots The forearm flexors cepS bracts, rahi, and brachioraéals ar also uses. ~ stemodkidanestit [Stine of capa UO st a — Middle deltoid Dettoid Pearse Biceps baci 1 cma ert Brchinadats ae a FINAL POsrTionrm BENT ROWS 3) 5 cz emododomascid Posterior deltoid —— Inraspinatus _ teres minor x Mle dei —_ | Ares ded “eps rach Brachiais ements Sor s imus dors aaa Arcane ctr spina unde he Brachioraiais —— —— fractures Feta major — tera oblique Eten car rads ingus ———~ Exes: car ais ks Extent lghoun Ese cai usais ————— Tenor cia at Gules menirus Greater octet 7 Rect femoris ey [oo ~ Peroneus bogus NO Vastus medialis ee Biceps femoris Gastocenis tera tea Solus Gases mec head: Taps suae comment yaw ey tear op ‘oyu mae vo fewnepowra case ‘Sand acing te bares slaty pet th he abominl muses contacted andthe bck sight rchudBand ‘ne knees uni the ths ar arizona wth Be oo Ts poston wl vary ependng ane exbay ate arkes | | \ anor ppsal sre The high Wilbert forsee th shor fenusandacms ete ||) || {| Stove tan hort x sone wth ag fens and ums) Gragp the barel ith extended armsin an ovetand | = laa ‘rip litle wider than shoulder-width apart reversing the grip of ane hand—one overhiand and one undettand— | | ay agp ne aro ang, whe alls ou use mich Neer weighs «Intl, od the breath, an contrac te sbdomial muscles and back an ie the barby staan the les and aon te bar sie up tess, When the bar reaces te knees, straighten he too wie sighing te es. + hale at the end fe efor. “Trego the etre, neve sagan yur back “Ths ees wots near vey mus fe body an etext for evan he ambos an peas muses. aso works the geal muses and uate iarsey. “The daa, ag wit he ene ces and He sou make Up he execs in powering competion ~— on ee)BACK Sine of sande _- Trapezius eps Tees tor ~ oS Rhomboid Teres maior an “ies rc ato hed f “essai, | latisimus “Tips ri, med heed Fis Beema cbique A seus medus_/ 77 Greater voctener J rroranate JN Fascia ta, | edb ~ {Biceps femoris, eat 5 sen ‘memranosus ‘Vastus lateralis oun Biceps femoris, hort head > vastus medias Gastanenis, leer Pa \ Gastocnamis, med head Sos Fear digiorun forms \ Gastomenis | | ‘enan | Perneus enous Eonsor dgtorun longus Peres evs "No mater what the exercise, 2s soon as heawy weights are involved, it is essential fo create a "block" 1. Expanding the chest and hong a deep brea isthe Ings, which _supports he ribcage and prevents the chest fom colpsing foward 2 Contacting the abdominal muscle group supports the core and ‘increases the intra-abdominal pressure, which prevents the torso fom collapsing forward. ‘3. Fnaly, aching the ow back by contacting the lumbar muscles postions the spina column in extension, “These three actions together are refered to as blocking, which keeps you fom rounding the back (vertebra flexor. A rounded back when iting heavy weights can cause a herniated disc. Toro are bik ‘THE Movement "ann re nese ‘Splenius capitis yyy ‘Serratus posterior superior \ \,_, Stnodedonastoid Levator scapula, homboid minor Supraspiatus, Trapezius Inraspras, homboid ees ray, \\ ‘major “eres major, eto Tas nar Teres major Latssimus dorsi External ‘oblique ens meus luteus Inferior gemettus — Semitendinosus (uadratus femoris Biceps femoris, Biceps femoris, Jon hea Tong head Vastus lateralis Somitendinasus MUSCLES USED DURING THE DEADLIFT (HIGHLIGHTED)BICEPS BRACHII TENDON TEAR é ygoatcs minor 7 ——— 2roomatas major — Neseter tats popressr iris — Siamomycid — Semockidorastit Les al teen carl als longus ies ahi ‘apneic pansion Brahivadals Forces Sac, Painaris nus Gio totre Pest NY sures 1 oe Ul ssevois 2nd necaal 1 I tre aos Pra pane \) loges | Tees dep Sie Dalen al setuns Pic sons Days of amu “Tearing the lang bea ofthe biceps reci is by ar the most commnon serious Weighting, special the dedi, with teary weighs can cause another sported ices injury. carats biceps brah iur, Generally, osu n 2 muscle, alesdy weakened hy lenin, after a sufden A conmon practice wen using heaw weights in the dead that peeves the bar backward movement othe arm, 2.9, during throw. Ths movement islebvely fom rong Inthe hands isto use a reverse xp (one averhand arp and one ‘common in basabal tons. and any sprtinveving a throwing acon, but also unéartand i), ‘occurs in the snatch in weighting, During tis maton, tension is suey Ty gcniqu,athough usualy safe, can in are istancos cause the tearing oe slaoed ant long head af the biceps rahi, most often whee its tendon passes tne puting avy ofthe inferior tendon of he biceps brachi where te muscle ‘rough the biiptal groove ofthe numer. Inserts onto the numenss,During the postive phase ofthe dead, fe ef is manly exerted by the snustes ofthe legs and glteal muscles, the beck, an the abdominal musts, ‘The ams hang down, completely extended and relxed norunatoy, the slot shetening caused by contracting eer head of the ‘bcops brings the hand ino supination (he Biceps beng the strongest supinaton, ‘hich ith extra heary welahts may cause complete rupture of he tenon atthe radius ‘This inry occurs athe dst tachment because as the arms ang next othe ‘body the proximal tesion i ded between the shor and ong teas ofthe ‘biceps bach wheres, tal only oe lendnous insertion supped he tension Compared to oter tendon ers such as the gectorals mar othe addutors of ‘he thigh in wien th pan is unbearable and stops the ae from contnung, ‘ie pain of bieps tendon tear elatvty mid despite he seriousness ofthe actual injury, In competitive pawe iting, ates have continued ther it despite he biceps ‘enon tear ince ring that Biceps braci ‘sectioned and retracted ‘ees bait — Bettas ‘TYPICAL APPEARANCE OF AN UNTREATED DISTAL BICEPS TENDON TEAR aren the al ee ae eps atl s'est toe a it ome ema eacion an atopy emu loo BACK ‘ter the accident the diagnosis i obvious: swoling caused by herorraging appear nthe fret. Bu wat s mest striking isthe appearance ofthe ies bach nich somes bat shaped atthe wpe arm cose to pectras major and ‘the deed, roving the brachias musta lower down, Despite the tear, he brachial, brachial, exensr carpi aa ongus and brevis, and pranator tees muscles can sti tex the rm, jst nots strongly. Supiation ofthe forearm becomes much more o a problem because te ent range ofthis mavement relies nly on he suprator muse Its ini snot immetatey west wih srgery to reattach he biceps tendon no therads,eversblereacon ofthe muscle ll occur with fous ctange ‘And shough maving the arm wil tb posse there wil be peranent oss of strength in fen and supination tis possible 0 prevents iu by reaulrty working te lens, nat in deen te muscle butt stonathon ts tendon For this reason ad ear fei iraions using arin a sts of "cheat ylang the chest back to ae the Bar @ boost MF precited regulary, tis technique refresh dal tendon ofthe biceps y the tension plas ani Neverneless itmust be parormed earefuly without unding the bak a avi nu BICEPS BRACHI| MUSCLE RETRACTED WITH TEARING DF TS DISTAL TENDON NORMAL BICEPS BRACHI MUSCLE ‘BICEPS TENDON ON THE ARN OF THE SUPINATED HAND (GAN TEAR DURING & HEAUY DEAOLIET r e fer otLOW BACK PAIN Beck pains the most comman problem of te lumbar sone i Gonealyitis not sarious ands most often caused by the shortening ofthe smal, dep vertebral muscles ‘hat atch to he transverse processes curing apoory eect tation orererson ofthe pine one hese muses is vested os ton, Pos iti automatically shorten tng ith ts nehboxng tees Lato strum agus ~ Levaior strum bes Thad vert, sais poo mies andthe seta tec spc, ack | rcs — mses crn ing: Rone sear Wis . yen ad es team ofthe sal en mud This general shortening of a portion of the back i beta eo — muscles offen disappears when the small dea ——= te eh tsetse apa coves tuner eric and event fe mals ete Kat xsi ist Stren cont eral ves ans pple fey “Comment: though no serious in and of sf, lumbego, whch sa panfl contracture ofthe back | A ‘muscles, can be part of more serious vertebral injuries such as hemiated discs, tears in the paravertebral muscles and ligaments, and fractures, SHOULD YOU ARCH YOUR BACK? . SHOULD YOU ARCH YOUR BACK? For peole without verleral prablems, arching the back during an execs sna sky nf, th movements such asthe squat (page 45} othe deat page 122), we the back ens to ound, aching the tack can prevent nur. However sama peple arching te back cing an exerese canbe very dangerous * For people stein rom congenital spondylosis (heompete fusing of to vertebral arc, puting he umber spin in extension can cause the vertebra to side sondyoishess), which may cause serious arve compression a ead catia | + For people ho ace not uly sro ox people experenlng estaporesis, extending the lisa spine may lead fo spandyjoiis because of fractures the ‘yertobral arch. Ths fracture inthe poster anchaxing syste of he vertebra may allow the vertebra to side Fortra and seriously comes the news ‘ements hi leads io site), 4 ™y Ses cue see at Sonus paces } — fess ees | | sd ss Seem cede = ase sent eee reat eemeereat| a | LUMBAR VERTEBRA FROM ABOVE es JBer ones teas 7 Seen Sennuntrms | ~ ous irs Larus dos Aerio manr\ Tres mar Intagpras Ue facedown on a rman chair and place the ankles under te roller pads. Because the als of flexion passes trough the ‘xfer jets, the pubic Bone should na est onthe suppor pad ‘+ With the torso hort forward, exten the back to orzontal Raise the ha and continue ina hyperextension by arching the lumbar sin. This must be prtormed careful to protect your aw back ‘This exercise mainly develops the group of paraspinal eects of he spina (acuta, longissimus thoracs, spinal horas, splenius and semispinalis capitis) and quacratus mor ang, oa lesser degree the gtes maximus andthe hamstrings ‘except fr the short nad af the biceps femoris, Complete lion ofthe torso develops the fextity ofthe tmbosacral mas. Supooting the pelvis onthe bench, so thal he axis paced toe ack ofthe body, focuses te movement completely at ‘the lumbosacral lve but less intensely given the range of motion and the greater power of he lever arm, Tolneeae the intensity, sustain the harzotl poston ofthe torso a the endothe extension fora few stconds. Using an ince bunch makes ths exercise ease for bagnes ta execute Variations ‘+ Perorming the ts extension vith a bar n the shoulders stabilizes the upper bac. which focuses tho effort on te ower pa ofthe ereto pine muscles. ‘Tho tack eenson machine alws you to focus on the lumbosacral mass of the spinal musces_ (se page 88, Toso Extensions ata Machine) + Toincrease the intensy, perform te exercise willing a weight othe ches r bend the neck, vanumion wir a 8am ACOSS THE SHOULOERS x vanusTion EXTENDING AT INCLINE BENCH a746) TORSO EXTENSIONS AT A MACHINE Wo o= MM Hh | 2 - Spinal thoracis Lonisimosthracis a Enteral intercostals Humans — ‘ : Padus —_ tt Ro Ura | ET tocostastmborum a ; HLL uaa inborn eReoTOR musoLE | SOFIE Sene | — a st Fa: Lumbosacral, 4 =I under the aponeurosis ~ osona Neko oma This N Sitat the machin, leaning te so forward andthe pao he machine at shoulder scapula) level * Inhale and press bac, straightening the torso as much as possible + Retun slowly othe inal postion utile exhaling and begin ean. This eecise works he eector muscles ofthe sping, focusing the effort an the ow back, speicaly the lmibosacral mass of the spinal muscles. Tis exorcise is excelent for beginners, Done in sets of 10 to 12 repetitons, t develops the strength to progress to more technically demanding exercises forthe back, To perform this exercise with hear weights, reduce the number ofrepetions in these Because the machin equates the range of motion and te weight, the nub of epettions may vary during the same session, Example: Two series o 15 repetitions with moderate weights and complete renge of petrmance followed by two seis of” THE Movement repettons wit more weights and reduce range ceaseUPRIGHT ROWS (17) Brachalis Brachioradiais Eatensor capi Intaspais Midale dttoid Posterior deltoid | ettoid Phombaid mae ~ (\\ anterior dts \\ per portion Middle portion | Trapezius Lower portion Seas ano Lasts doi ~ xeral oblique —— ‘Stand wit he legs sight apart, keeping the bark stright and gesping the barbel ith an verhand gr. The arp should be han with or sight wider: * tne and pul he barel up along the front ofthe body tothe chi, rasng the elbows as high as possible ‘+ aha and lower the barbell witha contaled movement ‘This exercise many uses the sypror parton ofthe trapezs as wel as the deltoid, levator scapula, biceps brachi, brachial, muscles ofthe forearm, abdominal muscles, eal muscles, ad lumbosacral group. Aide grip uses the did mae than the rapezus. ‘THE Movement(18) BARBELL SHRUGS ‘Smockldoastid Tapas mide pation Tapers ier portion, rsp — Trapezius, upper potion __— Nie det _— tem rat | td | Pe ba welt} FINAL POSITION ‘TRAPEZIUS CONTRACTED ‘Stand withthe es sligity apart and face the bar tats ether on he ground oo a stan: “= Grasp the ba wit an overhand gi, with he hands slighty wider than shoude-with apart, o use a reverse grip the weight i hea, ‘Shrug the shoulders keeping the arms relaxed, back straight, and abdominal muscles contacted, This eercse develops he upper portion of the trapezius, mains occptal-cavcular tiers, and ta erator scapula Comment Us a reverse ap when working with heavy weigh. To balance the wok on the trapeaus, change the hands with each set For example, perform one set wth the right hand verand and the let hand underhand Swe o he flloing se. ‘TaapezsDUMBBELL SHRUGS (19) ‘Stand with the logs sight apart, head upright or sig sed forward, and arms rlxod at the ‘des gripping a dumbbel in each hand Shug the shoulders wih an nei o poste tao. ‘ot to thei positon. “This execs contacts the sper, or clavicle porion othe rape, ‘the levator sea, and the mide portion of the tapemus and te ‘homboids when squeezing the ‘Shoulder blades together and the shoulders oe Back ‘TRAPEZIUS ACTION ‘Comment is impose orl the shoulders when ung heat weighs stBACK (20) MACHINE SHRUGS Spleios Stemackdomastid Levator scapula Scare Spine of sana Intasprets eesinter “Fane lower parton “eos rah “ees oe Lasers dors Brachial Exonsr cari Fadl lorgus Etersor cari raids bres Aromeus Eensor igtrum ‘Stand feng the machine and hl the handles wth an overhand rip light wider ‘han shoulder with, oi he machine allows, with the pals facing each other: + Shrug the Souler, keping the head and back straight. ‘This exis als you to perform long ses. lis excellent for developing the upper portion ofthe wapeaus andthe levator scapula. FINAL POSITION TRAPEZIUS CONTRACTEDaL) masts — i a a ooo Fer ec tm IA oso Teer oan a Z tims A ene “noc roasts SAL YA cose er Tecan tito ‘Adouctr magnus~3 clus femoris, ne earn Wy) Gracits ‘Bioaps femars, long head L —— Serritendinasus nme Don treba Box et ) ve rec ate Smecnon Se BYe seston, ial est Saroies toes — row cose Mt Qf escce me att Extensor dpitrum longus ‘Fen igarum longus ~~ Gastroenemius, meal head Salas ‘Teil oer: Perr tris Feta tlie tonsa alu longs Pees bas i Pern rqus Peranusbos tera aus ons DUMBBELL SQUATS..... FRONT SQUATS ‘SQUATS ... POWER SQUATS DISC HERNIATION ‘ANGLED LEG PRESSES HACK SQUATS 2.0.0 LEG EXTENSIONS ... LYING LEG CURLS. ‘STANDING LEG CURLS ... ‘SEATED LEG CURLS. HAMSTRING MUSCLE TEARS. GOOD MORNINGS. CABLE ADDUCTIONS MACHINE ADDUCTIONS..... ‘STANDING CALF RAISES. 15 ONE-LEG TOE RAISES. 16 DONKEY CALF RAISES... 17 SEATED CALF RAISES 18 SEATED BARBELL CALF RAIS! wersoauteuna + = AW a a2 a3 114LEGS 4) DUMBBELL SQUATS 4 Lasimus di fxr obique lect Temor aia ta Rectus femoris Quadiceps | vastus lateralis Vastu intermedius | Pate ~ Fast Peroeus longs ‘tere digtrum ang. — ‘Stand wit the et sight apart a dumboel in each hand and he arms ease, looking stright ahead * Innate, sign arch the back, and bend tho oes. * When the thighs each arizona, extend the legs to return t then poston ‘Exe at the end ofthe eft. ‘This exercise mainly works the quacciceps andthe lel muscles, Comment: There is 90 pont in working heavy weights, Working with moderate weighs insets of 10 to 15 repetions provides the best results, ‘i ‘luteus medius Greater voce luteus maximus Biceps feo ong head "— Blonsfomars shor head Imia PostionFRONT SQUATS {2 LEGS cts atin ur Lats doi ‘he apres cio Pic sympiis bie igsoas Ain petor lac spne PEER. luteus modus Ere digtoum longs Porous kngss evo dig onus ‘Stand wth th logs about shouldr-watn apart king the bar whan verand grip as itrests onthe upper pectoral muscles and the anterior dei: * Inna deep to maintain inrathrace pressure, which prevens the torso from collapsing fonard, sighy arch he low bac, contact he abdominal ce, and bend ‘he knees to ower the highs horizontal to the Hoot + Retun tothe intl poston and breathe out atthe end of the movement ‘tek out chest an oae te elbows as high as possible to prevent the babel om sing foward. ven thug the barbell isin on, Keep the back upright and dont lean the torso ‘onward To make the exercise eas, lace blocks under the hees “This type of squat focuses @ greater part of the ert onto the quatieps and is performed wth ger weights than he cassic suet. This exercise coiracts the gluteal ‘muscles, hamsting, abdominal cae, and the eectorspnae, This Is a maverent ‘requenty used in weight training because it coresponds perexty with the work he thighs do atthe end of snatch ‘CORRECT PasiTiON S tt sais 4 cn Satass — > Geter voctartar Pratl 1y —— Adductor magnus eases noo ounce ~ toon eo oe | “ bel Quadriceps on ves eda : — Yun ome aes ist Tal ation Lene te sty bea ees ‘esis ey ona fossa mapa care | ‘aatiege mb INCORRECT PasiTIONLEGS { (a) SQUATS ast trai ectus femoris. ‘vac waancees | vastus intermedius \Vastus medialis — ‘TWO WAYS To HOLD THE BARBELL a Esta obique ac ost | Gluteus medius| _- Te sce rer eta ~ fterocr digionum longs “This ati or teres Jor esa eres, itr, ‘The squat isthe number one bodybuilding movement it uses nearly the entire muscular system, andi als works the cariovascua system, helps velop ‘horace expansion, and thereto, esratory capacity: + Wit the bare resting on a stad, side under the bar and place it on the ‘rape abt higher than the posterior deo. Grasp the bar firmly withthe hands ata comfortable wit an the elbows back = Ina doely (a maintain the intathoracie presswe, wich wil prevent the {ocs ftom collapsing forward, sight rch the back by rotating te pes forward, contract the abdominal cre, look stag ahead, and remove the barbolfrom the stand ‘+ Step tack one or wo steps and stop wth bath fet paral o each oer or {oes painting slighty outward) and about soulder-width apart. Bend forward ‘rom the hips (he aus of faxon should pas thrugh the coxfemara ats) and avoid rounding the back in oer to prevent ir. + When the thighs are hrzotl othe for, stsghn the lags and it the torso to tuto thei positon, + ale atthe end of the movement. ‘The squat mainly works the quacices, gluteal mosces, actor group, eecor spinae, dominl muscles, and the hamstrings Comment: The squat is one ofthe best exercises for developing the sape ofthe buitocs.TORSO ANGLE BASED ON PHYSICAL DIFFERENCES ‘LEGS Variations: ‘+ People wit rigid ankles ong femurs can place a block Under the heels to Kee fom tng the torso too much This variation sates the quaticeps. * Lowering the bar ono the postorior dati increases the leverage ofthe bac, wich els youl heavier weights. This technique is esata or power ters. +The squat canbe perormed ata frame, whic keeps you from ting ne toro and ets you focus on the quae. 1 se Togs taste, (elim 2) ta es, wre ‘FOOT PLACEMENT N THE SOUAT hen ecu the classe sus tas, wih tho fn apeoinat | shold) apart ou mest pie eet pen. Thy nl be | all shy pe oa otic. Howe yu tae | forsidaten yur unique pyscal ctr ad eke cunts | essa) ons he a ein ne wah he aes Forel oral ek i et pare ou, prr the st le et pre a CH coraecr Posimions Won excating sats, ol the back stag ‘Gian the writs in each person's phys structure (een ag legs and are ex) and th variates in wcnque (ia at ‘une, fhe acsearle or we he of he torso val ay; heer, te lean shoul saa he hips, [incorrect Postion Nee round the beck when executing sus ‘Ths mistake respons or mast unbar sin als, epeaty omits ses. TRADITIONAL HORIZONTAL SQUAT ‘COMPLETE saUAT C ume) (CEZT)NeGarive PHASE (@comptere squat “aed! th working of tho gual muses ven more, ere Highs pest haz However tis fecsiue can ely be permed by peopl wth feeble ankes or shot femurs. Furhemare, you rust perm te complete squat cart and aot the tendency to ound ‘hea bak we can oo eet iy, onward ‘weights can cause a herniated dis, | No atter atte exercise a5 son as hey els are vole, tis esental tact "Black" | 1. Expanding the chest and holding a deep breath fis te lugs whch supports the ribcage and prevents the ches rom calapsing forward | 2 gamacng te acon msc ru iors te cr and nee natin resi, whch reves te oa om clepng | 4. Finaly, arching the low back by contracting the lumbar muscles postions the spinal column in extension. “These the actions gether ae referred to as backing, which Keeps you om rounding the back vertebral flexion). Arounded back when iting heavy‘LEGS (4) POWER souats urate aponeuoss ~ verti, ° External abique sites nes _— Ariir super ia sine ee _—— Teoria ata rectus femeris| — Greater voces Satotus luteus maximus ‘Adductor longus ‘Quacriceps vastus medialis (# Meniscus A Prone onus Tis artrcr denser dou angus Prcrous bes —— Praia, unde the apenesis ‘This movoment i performed the same asthe clasic squat except thatthe legs are frter apart andthe toes pont ou, whieh works the inner thigh Intensely. ‘The working muscles ae as follows: = quadriceps dtuctor muscle group (adductor magnus, adductor longus, adductor brevis, adductor pects, and rai) = tea! muscles + hamstings ‘abdominal muses lumbosacral musce group THREE FEET POStTIONS FOR SQUATSiatssiaiss en AP iy sommerteanss with heavy toads can provoke a moreno of th sacl hg. Lis can inde vp ius pass, | reco a Giteus mamas Gres focaret Te fac a cera ce Postion the back propery against the backrest on a machine, wth te fet sghty apart “+ Ina ane release the safety ars tan bend te knees completly so ha the highs touch or neat touch he torso, “+ etu to the inal poston, extaing atthe end ofthe movement. Pacing the feat aw agains he fot pate icates the quadricas; pacing the feet higher on the foo plate cals onthe ‘hiteal muscles ard the hamstrings. Pacing the feet wider apart focuses efor n the acts, =p tia. Pasion. Foot hgh onthe fot pate Fest low onthe fot pate Feet apart Feet close together Strong use ofthe luteal muscles Strong use of Strong use of Strong use of and the hamstrings the quadriceps the addctors the quadricepsBera ob Glsous mods Aa | oct Teor aia ita Begs eros comma Thal tr Solus. mS mS sense dg longus — LEGS HACK SQUATS [ 6 ) Rectus femoris | Quadriceps — Vastus meats Pata Stand wth the logs stright and fot sly ‘part, back agen the back pad, and shoulders postoned under the shoulder pads. ack refers tw a "yoke" The pads are reminiscent of the call placed aaund the neck of raft animals): “nal and eease the safety cate, Band the ‘ees, hon etn ote inital postion, + male a the ent of the exer, This movement focuses the effort on the ‘quadicop, The mare the fet are forward the ‘morte lutea muses willbe sed To protect the back, contact the abdominal cre, wich liminates lateral movement ofthe pes o cencal sine, ‘BIPEDAL ADAPTATION In te chimpanzee, our closest relate, the wel oveloped torso fs paired with an underdeveloped uteus maximus, whch makes rasing the tonk and Standing erect difclt and causes an awkward two ‘voted gal “The human i the only primate who has completely ‘adapted tn walking upright on two legs. Besides the vwol-dovloped gluteus maximus, the ente human structure has adopted to waking on two legs. For ‘example, the tao is relatively smal, which makes holding erect easier, and, unike the goila of chimpanzee, humans can ack he ae jon wen evended, which makes standing much ss tring, 101102 LEGS (7) LEG EXTENSIONS ‘THE MOVEMENT eter spat lac sine fects aboomis| under te panes psoas _Potres ductor angus Eteral clue Gules meds Tensor ec ta > Rectus femoris: Vastus lateralis ‘Vastus medialis ‘Vastus intermedius Si Fascia ™~ Quadriceps — Pata Pater gman Tia, med sutce — Gastromomis, ‘aera teal ——~ fp Peron ings —— tensor dgioun ergs Solis ——~ Sita the machine and grasp the hendes or the seat hold te torso immoble. Bend the knees and place the tore Poser view ankes under the ankle pads roe * Inhale an raise the legs to orzntl seas st mes + hale at the ond ofthe exer. “This the test excise for isolating te quaiceps. he eater the angle of the baclest, the farther toward the ‘ack the pes oats. This eerie siretches te rectus femoris, which isthe misine barcular pation ofthe ‘uadiceps, which makes the werk on i more Intense ‘le extending the eg. ‘This movement is recommended for beginers so that thy can develop enough strength to move on to more ‘ectnicaly demanding exercises. so [\ ae INSERTIONS OF THE QUADRICEPS FEMORIS MUSCLE (ONTO THE FEMUR (QUADRICEPS FEMORIS MUSCLE— VARIATION WITH & DUMBBELL ELD BETWEEN THE ANKLES Seninentanoit Biceps femoris, short head \ Senierdlnnss tiers emai ng head \ | \ raza amis | | \ cuesrains, | \ \ \ \ \ eater tocar, Taro asia \ \ coves maa, | Bena obiue {vastus intermedius Ue facedown on the machin, hokting the hands, legs extended, and ankles postioned unde the le pads: HAMSTRING MUSCLES Ihe and bend both es atthe sare tine, tying to touch he gluteal muscles with he hee, aaa the ond ofthe efor ‘tuto he ina postion with a controled movement. ‘This exercise works the hamsting group and gastrocnemius and deeper, the popiteus muscle. In aoe os tho a ton ts pent age econo aunt rere ttt rotting the fet, ro target the long and short heads ofthe bicensfemaris by external rotating the oon — Sg — ht ar fon ups, eps ee no eta on warts nde =. acorns only tire wont senonne + Pot espn fon ale etn te atin vl 1 Fort ete oe etn be pecs a usarocoe Voto: Tis xray ered y ate ees ee . — Sur =a | \ — | THE MOVEMENT | 103(9) STANDING LEG CURLS lec ces Te Bis mes _- Scum Greater techie is mass Tea esc a eSdctor mags fee ‘oe eae Fascia, tsi band aah he , oars Sos ek _~ Semitendinosus Biceps femoris, ong head Hamstrings ~ Biceps femoris, short head pata Gastrocnemius, medial head Gastrocnemius, lateral head Head of fou * Solas Peronus knoe ‘SHORT HEAD OF THE BICEPS FEMORIS ‘alee msi, ays ea os eae es erase eM he ‘Stan withthe torso resting against the pad, thigh gostoned again the knee pad the knee straight, and the back of he ankle esting against the ankle rl. * tne and bend at he knee. ‘+ shale athe end of te movement This exercise uses the hamsting group (semitendinosus and -semimembranesus and the long and short beads ofthe biceps femoris) and, toa lesser exten, the gasrocnomius. To engage the gastrocnemius ‘mor, simply bend atthe ankle when bending atthe knee. To decease is aripaton, wich soften the goa, simply pont he toes.Lees SEATED LEG CURLS (10) “hike antiar Een ‘gto orgs Ouediens recs arars Eta oie Blteus meds Tener fata ata — Fascia ata, iil and Greer canter ous maximus \~ duaces, vests eras / Semimembranosus Sit at the machine, with th legs extended, ankles resting on the ankle ad, hah poston between the thigh pad andthe sea, hong the hands: ‘Inhale an ben th knoe. ‘Exhale at the end ofthe maveent ‘his exorese uses the hamsting muscles and, deeper, he popes. Toa lesser extent, it works the gastrocnemius, Variations + Perform the exorcise with te fet in darsieion eet flexed) to inoreage the work ofthe gastrocnemius muscles. “+ Prform the exercise with the fet in plantar fexion (os ported) to focus tho effort onthe hanstings (— POPLITEUS MUSCLE | . | cones / | restos eno oF wovewent | Ce ‘ppt, at hepa sone sh hanes auras ee,106 HAMSTRING MUSCLE TEARS (pean cost nbn po hie pefoing te sau, te Haming muscles contac to sgten ‘he eis which ate sane fie presents he to rom iting oo far forard s long as pes algned wth te tso by contac hearin and kbar muscles HAMSTRING MUSCLES oc omt ‘toc “ ct ran mma, Son rx am mam, re ee - our secatn\ 1 ‘eaten ete ia ny soning tte tt Bien mori, Freda, age seo cent cates, vsti Semiersross esp Longa mot athe ‘Muscle tearing of the hamstrings In bodybuilding, hansting tears cect fequenty, Ths injury cturs most often turng ne squat vnen the torso i to fac orwa. The hamsting muscle eu, wit th excaptin of stort head ot bien fears, isin an extremely stretches rstlon and conta frcetuly to straighten the pls. Tis ca ead to tearag, os fen a te high or mile potion af the muscle group arsting Wars can ao occur when woking a le curl machine using eayy yeahs. This most offen our atthe beginning of he movement when the legs ae oxlended and the muses ae stretch, -Atbough in ene, th eas in hating muscle bers are not extensive and not ‘seo (ti are to ee a signcant tain the muscle ots tendo insertion, ‘ey te ava painful and prone to complications ‘infect, bros sarting frequent occurs afer tear inthis muscle group, which creates friction tats especialy pinul and incapacitating ding spot acti. Furtemor,hisineaste scar issue fs able to ear during intense efor. Preventing hamstring tearing Ta prevent must tears perfom eter aspen stetstng workout or incrprate hamsuing stretches curing a iting workout betwen sats of squats and deadiis ana veri foe tha back of th Ugh Catan welahtiting exercises, such as good mornings or sit-legged dead, can bo considered the best hamsting protects because of heir carbine action of muscle stengthening and stetting ‘After hamstring tearing “Toprevent the fat af rau sar seve inthe hamstrings tis essential to readuat the muscles as soon as possible. A week after tet, you st peta ‘ele stetches forthe tack of tho thighs. The aca sto stech the inuree muscles and esperily to soften te scat so that ft does" tear when you resume ‘taining [RETRACTION OF THE HAMSTRINGS Intaays mae mt, tig org eros ue ay can ad eatin Of erasing rssicon par Thiscetzon of he muses nt ack ot ume the tia ps te pets ok andres | seul ‘the normal curvature of the saine, q ‘posterior tit ‘This causes the person to adopt poor HE momwmenme ‘ren ocurinretacic f e msgs, serge Sch Peron tthe a Cora cate ws ‘ey roi morira Wm stad re ore fans pels io tpick ‘he aed dex ar zoned, ‘te ho nee (ose to, meting totes tr atanaing | zn wen ens wot ae ao rearmnd te cea } lunar are an ets =e ‘Se ee | tesgetor vrata) | \ irs, ‘Comment: A massage therapist can also treat fibrous scars by using massage or mechanical techniques aimed al sotening the lesion, |i) GOOD MORNINGS 1 Tepes, > Spinal thoracis Sino saps \ Tere in, Erector spinae, undePt ‘thoracolumbar fascia ‘tert obique —~ lac cost} Blt meus Teen aca ata Giecter vote Gites maximus] Fascia, ili band duet rags Ouaciens, vss aa Long head ‘Shor ead OD Bertha A siigithrees 7 i Biceps femoris, uectieps vats hts Semimembranosus Pras Gasroorenii, ra hea: Gastocemis, mel heat \\Us \ + A (oo Sraghionng he gs wie ing vend larens a ransivs tea tet ‘eel he contac whe seging the tuk, Ss arcing the kowes while ttng Savard flows te hamsings 0 rae, wich ‘acta ip fon, ‘Stand with the feet sighty apart andthe bar resting onthe taped or ite ‘omer on the postr det * nal and bend the torso forward, keeping the back staght Te axs of = Sworn ea rotation shoud pass trough the coxatemorl ons, ‘+ Retu othe intl poston and eae ae eet ee ek ee ‘Tomeko the exercise car, bend sigh at he knows. rag nt ira ote too trough some ne ee «te sal goup, «maton hearin crea the kmosaers msc ar. ovement, which wos the Ouus maximus and ta Stal BMP Tabet fa th work ofthe Rast, dont work wh ay weighs the especialy noteworthy forthe acon on the hastings (xcopt the short head ot ‘he biceps femoris, which only flxes the knee). Besides Knee flexion, the main Negative phase the good morning is excelent for stretching the back of he thighs. 7 \Warked regular, it begs preveninurywnen executing @ hea sua 107(12) CABLE ADDUCTIONS seus medus . Tr tei ts Recs aon unre aponoss tognas Pectinats tera cave ‘Addutor longus —_— Ate sper ile she Adductor magnus Fascia a, oti tand Pri dere aporetrats Head of fla atelier ligament —_ ‘Sariorus TR rei a ne denn kgs eres ‘Peroneus longus —_ SS vastus medias fee Vass ines astocreris md pooucron muses (OF THE THIGHS Stand on one eg, with he other eg in the ankle cut and the hand af the supprting lag oldng onto the machine: + Pulte cable across te suport log. This exercise works the adductor group (pectineus;adeuctors brows, gus, and raghus; and graci. To develop definition of the inside ofthe highs, perform ses of high rpetiions.LEGS. MACHINE ADDUCTIONS (13) Atos ec oe pt os 0 | [recs Pecinas Sit al the machine withthe les sreas apart * Contact te thighs to bring te les ogee, Return tote inl postion with a cated movement. “This everese works the adductor musco grup (pectnaus; adductor minimus, magnus, brevis and lngus; ane praciis) and allows you to use heavier weights han you can wt the ‘able actions bt with decreased range of motion Best results ae achieved in long sts unt you fel a bur ‘Comment: Perform this exercise | to strengthen the adductors. This | muscle group is often inured during intense exertion ‘Therefore, increase the weights gradually and perform adductor ‘muscle stretches atthe end of ‘the workout110 LEGS (14) STANDING CALF RAISES — GaASTROCNEMIUS MUSCLE MEDIAL HERD { y ie ASTROCNEMUS MUSCLE) Glens maximus LATERAL HEAD Grater roche Tene facta (/ kr magus {rac bilan Ceo es THE Movenent | oR oeais Serinenbanas Chars et rete Bias er ht ta Prantaris asroonemis, tera hea Casrocnemis, medal heed soleus Porous ngs Ful, tera mls — ~ Peron eis (Canealbersiy ~ Perot ral longus sr dolor kg alata: Fee te cin yom drum longus ‘anne meee ‘Achiles tendon ave hut vac te tack ) THE MOVEMENT Stand atthe machin with straight back, solders under the pads andthe balls oh feat onthe fot late, with ‘he caves relaxed and the heels hanging down: ‘+ ise up by exenng (ltr fe the feet, keeping the knees stright Tis exercise uses the triceps surae (made up of the sles andthe ateal and medal heads ofthe gastoenemius ‘owe the fet trough the complet ange of exon wth each repetition in oder a ste the muses propery. theory, possible to isolate the medial gaswocnemius by going the toes cut and to isolate the lateral astrocemis by gointing the losin Buti practic, this is ficult to achieve. Only soparating the work ofthe ‘soous and gastrocnemius is easy o achive. This is done by flexing the knoes to relax the gastrocnemius an to ut more effort onthe sles. Variations: Prtorm the exercise ata trame wth a wedge under the foto with a re bar without the wedge fr ‘mor tance; however, this educes te amplitude of movement Se Shea) eo ‘TRICEPS SURAE ACTION ‘Weight ofthe body thousands of times na day when we walk Dont estate to wrk it wth heavy weights,LEGS ONE-LEG TOE RAISES (15) ‘iaL PosiTion aps fens, ‘ong read Samira. Bl aris se heat _ ‘Comment: Some people have an unusual triceps surae that ‘does not grow larger with training. These people can develop ‘strength only. Long gastrocnemius and soleus muscles develop ‘easly Conversely, short calves resist developing bulk. fone figtoum kngus Teal at TRICEPS SURAE MUSCLE GROUP medial head Tops ‘surae Gastrocnemius, / __~ Peroneus brevis tr has alee S — fai ens ~ Ss, Solos / N Peroneus tertus ‘Stand wit the toes of on foot on the fot plate and hold dumbbel in one hand and use the oer hand for support and balance: * se up on he tes (plantar txon, keeping the knee jt slg or shy exes, + Retum tothe intial poston. ‘This excise contracts the triceps sure. Completely flex te foot wth each repetition n order to seth the ‘cep sue prop. Optimal results ae cbtaned trough fng sets ul you fea bun,12 ‘LEGS (16) DONKEY CALF RAISES Pateta Heat of oda ‘eps Gastocnomis, lateral head surae Gastrcnemius, medial head 7 ] nis, Soleus 4 media head" Ticepssurae roosts [sa ly es ff eat Tease Ht / Neda nates ear drum longus — | yj); / ergo dense halls tngis ——— Pero etna tensor rethaculm — ACTION OF TRICEPS SURAE ‘TRIOEPS SURAE INSERTION ‘Stand with the tgs eae, toes on te fot plate ant heels hanging down, logs extended, torso lesning former, foreams resting on Be ont super ad hepa pate of he acing resting on the back ol he is: ‘Rs up By exterg the ankles end pointing the toes Glanar ‘eso “his enerise focuses on the tieps suze, especialy the gestosnemius, Variation I tece's no machin forts exercise, put lock under the fet, ond foward, and ras the forearms on a supp, and eta his exrose wile samenne stadses you is eS |LEGS SEATED CALF RAISES (17) ose at ‘om For aha Pn “gh isa wan ttn tor ms ep nt eon Pala ea rats cuatrs | vas rs — ta Vass termed Petr gamer Teor foci a : Fact, obi tend ee —E Toil tere TRICEPS SUBAE MUSCLE lner dpoure gs vera Poros ngs sone Gaston ‘son | eos sue Soleus Porous ros Fer eens a's boos Peonaus tes Into pera retrecuun ‘tread | Calan ubety + — Lateral alos ~ ensor nani rata eo Eesor digtrum bes sess Sit ata machine, wt he kngespastioned under the pas, the tes on he foot bar, andthe ankles relaxed ‘sn «+ Extend the feat and point the toes ‘his exercise slates the soleus, lamas) whose name Is derived from its S$ —" resombance to te fat fish, the sale (Tis muscle inserts atthe op athe ti and fibula under te kee jot and attaches at the batt tothe calcaneus by the Achilles tendon. Is purpose Isto crtond the fet atthe anes) ‘Bending atthe kes retares the gatocnemi, which attaches atthe top above the kee jit and at the botom ono the Achilles tonéon, and reduces ts “ : } ects feats \ ‘ i Tere fac fa nea on ne lg and bing the the kee to the chest he leaning onthe elbows or onthe hands wt the arms extend: + Ester te bet leg back vith complete ip extension. With the leg extended, tis eerie uses the hamstrings and luteus maximus, With the knee bent, ony the ‘luteus maximus is used antes ners. ‘This exercise canbe performed wth higher or loner amplitude during te last par ofthe extension, You can manta an set contraction for a couple of seconds atthe ond ofthe movement Toincrease te intensity, use anid weights. is ease of execution and its efectveness has made his exercise popula and is equenty used in group ‘THE MOVEMENT ae VARIATION OW A BENCH \VaRUATION WITH BENT KOE 121122 Voss amass ass medals Biceps femoris, Gasroowiis, ltr hat ~ Parone longus ~ salou Porous ts Ue on the back, wt hands fat onthe ground, arms alongside tho body, and knoe bent: «Inna and ifthe buttocks of te ground, pushing doen trough te feet * Mina the poston fr acolo seconds an oer he pls thos ouching the buttocks. on the ground, + Beale and begin again ‘This exercise mainly works the hamstrings and luteus maximus aor bis exercise in ong sets, making sue to contact the muses atthe top ofthe it, when the pes is off the ground. Comment: Because i aration 1: To pecar rng with the fet raise, He onthe ‘wack tn mands tat ae sis, arms alongs the boty highs vical ar fet sing ona bench * nhl anc ise te pes othe ground maintain ‘te poston for two seconds and lower vthout towing he buttocks to te oud ale nd begin apa, This exetise works the guteus masius and espe cay he hamstings. Me bamstings are used more inthis exercise han when bring rom the ground. seat this ees sy, and fous on he muse conacton, Sets of 10015 epetons provide the best reuits oats varaion Is to peiom tng wh the ‘avs esting onthe bench This isles the ham stings een moe itnsey and as eques stong work rom te gastos, Variation 2 Lit te rane ofthe movement by net owerng the is as far and crete abun VARIATION ATA BENCH Bridging is actually extending theCABLE HIP ABDUCTIONS (7 ‘GLUTEAL INSERTIONS. ‘AT THE 08 COKA am ese um, od Laisa dorsi femal obique Gimnota_ Tensei _ eater wocharior Fascia ata utes manus stun agus acts Caco vats teas Bes oar, sores nt vi ‘Serrimembranceus erie satis Gastar head Patais | Gastooeniss, medal head Stand on one le with pully allaced tothe other ankle: ‘+ ale tho log atraly es high as possible, This exercise mainly works utes mechs and he deeper utes minimus. Long sets until you fel abun xe ost fective, BUTTOCKS SECTION THROUGH A FEMALE HIP DISPLAYING THE GLUTEUS MEDIUS (OVERLYING THE GLUTEUS MINIMUS ftoralcome ners os ‘OLUTEUS minus soa was ce ‘Shenae 123BUTTOCKS Rogatdess of individual muscle elasticity and igamentos tension, itis iiny te shape tthe bones of the onafemara ant hat responsible {or hip moby The conguation of he bone is most important in hip induct, example > Wien the nek ofthe femurs lost hrzontl coxa var] a asso- Cate wth a wel developed superior imo the acetabulum covering ‘te head ofthe emus abucin movements ae ined + Vien the neck of te femurs close to vrtcal coxa vl) en ess0- Ciated with an undeveloped superior acetabular rim, abduction ‘mavements refitted ‘Therefore is uses ory ta ais the eg igh aera our ip jl ‘mot ade ori anrenTion If hip abductions fred the neck othe femur wl but up against ‘he rm of te acetabulum, ad he pes il tit onto the head ofthe ppaste femur to compensate fo latera extension ofthe lg. When some people perform ses of forced abduction, overtime micro: trauma may occu which develops excessive grt ofthe superioe ‘im of the acetablum, kiting the modity af the hip and risking Pent ifammaton esr artes ‘ABDUCTION 1S LIMITED BY THE NECK OF THE FEMUR BUTTING UP AGAINST THE RINE OF THE ACETABULUM. 124 feton of te gus, eds and anus a (rosso ot tp into yw neckat he amr uty agate aceabd) El Frc abut of te i tng the pedo te hed fe rote fem VARIATIONS IW OSSEOUS MP STRUCTURE aa zal nc he ama "elro a coxa vara rs a: tan meverens brews bt up apt thermal be aaulsone alos rel nakc of e omuris reer cova val. Talons eater asin movements,BUTTOCKS STANDING MACHINE HIP ABDUCTIONS (8) f teal f Teor Nb — blue ‘luteus medius Gand tocnenter les maximus adductor magnus —— seniendnasis Seninemtraosis ‘Stand on oe le atthe machin, placing the other leg against te ro below te knee: ee + Showy aise the lg high as possible Sataris ‘+ Return tothe ital positon. ‘actions vasus metas -Anduction is ited by how soon the neck ofthe {eur buts up against the rim of the acetabulum. ‘This oxrise develops the gluteus medi. 0 Gastocnariug moda head velop the deeper gteus minimus, whose func Solus tions the same as that ofthe antrirfibers ofthe utes meds or best resus use long sts, “THE MOVEMENT caps ens shot had Peoneus angus Eesorcigtrun longs eer reste | Seniesa ne Seinen Soyestane cc at co 1] GGLUTEUS MEDIUS AND NINIMUS RAISE THE LEG LATERALLY 125BUTTOCKS (9) FLOOR HIP ABDUCTIONS & Tw WOvENER San ee aK aN Greate toch Ue on te side and suppor the head withthe nan: ‘+ aie the eg lterally no more than 70 dagrees, keeping the knee tight. ‘This eretise works the gluteus medius and minimus. You can vary how high you aise the le, Hold te le atthe height ofthe movernent fara few socands with an sometric contacto. You can ase te lg itl to the onto the back or rast vertical, Toinorease te intensity, use ane weights, elastic band, or wp. ISOLATED ZONES Laie veal (2) Lp iy eit Loran at etBUTTOCKS SEATED MACHINE HIP ABDUCTIONS (10) Etre oblique, ects aban ‘Stat the machine: + Spread te legs as wide as posible + Return othe ital positon wit a controled movernent ‘The more angled the backrest, the more the gluteus medus is sled. The more eral he backrest, the mare the glutbus maximus is worked. aly, an forward or back o change te angle ofthe torso during ase Example: Perform 10 repetitions wih te torso resting agaist he backrest an 10 repetiions with te ts leaning forwar “This exercise scups an fms the tp ofthe hip, which makes the waitin look narrower. GLUTEAL PORTION wsoLaTED GLUTEAL PORTION isoLAreD [WITH THE TORSO AGAINST THE BACKREST \WITH THE TORSO LEANING FORWARD 127N ectusedomins, aponeuois ~~ titel bin ene sett tgs A amnion. 11 CRUNCHES 2 SIT-UPS.. sos 3 GYM LADDER SIT-UPS. - 4 CAUVES VER BENCH SIFUPS. 0 5 INCLINE BENCH SI-UPS G SUSPENDED BENCH SIT-UPS......... 7 HIGH-PULLEY CRUNCHES... 8 MACHINE CRUNCHES 3 INCLINE LEG RAISE! 10 LEG RAISES. ‘71 HANGING LEG RAISES. 42 BROOMSTICK TWISTS 13 DUMBBELL SIDE BENDS 14 ROMAN CHAIR SIDE BENDS. = 15 MACHINE TRUNK ROTATIONS ......scscssesenseen 128ATTENTION! A [ Costal angle —— | eee : tuner vee % 5 4 non s Ca a Ty) yy: boi etl Head of femur -—~ \ Pectan pubis: on, E Pubic sym ~ Laser tocar ve ACTION OF PSOAS MAJOR ON THE LUMBAR CURVE Ne | PSs cca nearest Latte otter weighting movements, exercises forthe abdominal core and esgecaly these for the rectus etdomies absolutly most be worked with a rounded beck ling up the sie). ‘when performing exercises thatthe spin up of the or as in crunches, you hold the spine dfeenty than when perorning squats, dead, o other saning movements If curing exercises wth additonal weighs, such as squats, deals, or good ‘mornings, the vertebral column is not arched at the lumbar spine, vercal presse combined uth raundng the back pushes the nucleus pulpasts ofthe Intervertebral dls postr, which can compress he nerves ane cause slatca a hamated de, (nthe atar hand, when performing specie exercises forthe abomen, if the ‘back is nat rounded with intense eonracton ofthe rectus abdonins and the intral and external obliques, the powerul psoas hip fexors wil crease te Tumbar curv, forcing the interval discs forward ‘This causes increased pressure at the poster lumbar vert atulatons, ‘wich can cause low back pain o¢ mae serous, areular compression oF shearing 129|) CRUNCHES* This artri [9 dgieum ras Gastoremiis oral head ‘erica vasa hrnedus Internal oblique External oblique Blogs fro short head uacioens vests ales Beas ears long head Fescaata Lue onthe back, wih hands behind the head, thighs vera, and knees bent “Ina and aie the shuld ff the ground, binging the knees ans head toward each the by crunching, which mean rounding th bak and reling he spne up. ‘Exhale at he end ofthe movement ‘This exercise mainly uses the rectus abdominis. To work te cblques more intensely, ring the right ow tote let ke, thon the et bow to te nigh knee atately with each crunch, * Pein a crunch by rounding the back and roling the sine up, briaging he pubis and serum toward each through voluntary contacto. 3 # ein 4h fy Cy(uae, vastus ara acces vastus metals Bos fears, shot hat Seninentraosis Tis tir erst digo ngs — Prone orgs Fascia at, iota band laps feo ong head Semlendrosus Ue on te bac, with oes bent feet ft onthe ground, and hands bend the bea: + tn an alo the ts by rounding the back. ‘ahaa heen ofthe moverent, ‘+ Retun othe inital poston without touching the ground. Cortinve un bun develops in the abdominal muses. This exercise works the hp lexos a wel as th obliques, bu it mainly acts onthe rectus bdo Variations: 1. Having a parr hod the feet makes the exercise eases 2. Extending the arms forward makes the exercise easier or beginners. '3. Working onan inne beach makes the exercise more intense. ‘The movement [2] viten wr crus extends to wake the movement easie SIF-UPS (2 | ~~ external obique Gules meus i | 2 | &S> ss PesFOMNG THE EXERCISE rw A PARTHER ANCHOR THE FEET \VARATION OW AW WOLKE BENCH The ge eae ta ae Fh Comment: Because, in genera, a womans ‘torso snot a bulky proportionate to the legs as ‘nen, pereming sit-ups without ing the feet of the ground is easier for women than for men, 131132 GYM LADDER SIT-UPS This arte Esensor drum bes Peroneuslo00'5 pata a Gaston ltr head ‘Bless short head O\ZA, rectus femoris Pectoas mor y Begs ferai ong head “eres ror Lass dors Fc t,o band ‘Sorat anor tes mass External oblique Blieus mats Tensor fascia ata LU facaup on the ground and poston the feet between two bars in the ade, vt the thighs vertical, and hands behind the head: * Ine and raise te tors as high as possible, reunding te spine. * nal a the end of the movement ‘This exercise works he rectus abdominis and, to alesse degre, be external ie, Poston the fet lover onthe laer so thatthe pes can rack more and beter contact the ror muscles ofthe hip (iopsoas, rectus ferris, nd ‘tensor fascia ata) when lowering the torso, CROSS SECTION ott Fc jesus falas es nanCALVES OVER BENCH SIT-UPS (4) tensor dgtrum logs Ossian, vats mois Tere majo Sarat ari Latins ders External oblique ves rads “Tensor fascia lata (eater worhnter PF ccs wos eons lors Gestoonenis, tra head \ ‘THE MOVEMENT eon your back nth your calves tying ver a at exercise bench, Piece your Rand behind your hea: * Inhale anit your shoulders ofthe too + Try totouch your knees with your head. + Bale as you complete the moverent This exercise focuses on he rectus atdomins, partulty above the ‘aval. By placing your tsofarter fom the tench you increase pele moby, which alows your torso upward by contacting the psoas, {tensor fascia ate, and rectus femoris inode ox the is PLAGEMENT OF THE HAtOS AND ELBOWS To prove alr on te nek exes, lace ha ards ern he eas rahe tan behind eat. Te wr te abo, the or et th moar ‘Comes he cos eae ard rr far he ebans, te easer he exec, 133,‘ABDOMEN 5 ) INCLINE BENCH SIT-UPS ectus abominis uadticeps, rectus femoris, Patol — uachiens vests lateralis Fascia ata Silas mods This nti Tensor fascia lata (Gale techni lara head “soe = _brensr dgtour ngs ORIENTATION OF THE ABDOMINAL MUSCLES THAT SUPPORT AND PROTECT THE INTERNAL ORGANS. \ARUATION WITH TORSO ROTATION fat hie incre et oars { Tne borin In upats, te maes ot te shoonre exe ete 8 hanmasclle SEL hat passe supports te tara tiga Those mals roe lite dr cat, Win the sit tied laaatnhaane,t ruses of te abana care have gown stoner algnte pais wre tk | a verte postin and proven the turk. frm ‘rang fo. mH Ong ang or runing The abdorinal cote has evetopat into power ‘muscles tht cy con ‘pe tonal oan, Sitona bench wt he fet poston under he rol, hands behind the ears: + Ine and lower te torso les tan 20 degrees. ‘+ aise the torso wile sity rounding the back to bette focus onthe rectus abdonins, “Exhale atthe end of te movement Perform this exercise in long sts. works the abdominal core a wel as th lopsoas, ‘tensor facia lata, and rectus femoris of the quadiceps. The late tree meses Ut the Peis forward ‘Variation: Roaing the torso onthe way up focuses some ofthe effort on the intemal and ‘extemal obsques.. ample: ong oe wate ext tus, te ttl eq and ‘he he is ore. lato canbe pared ee of afenatng stn ost al on bo same sneer cn, ererte on elng te mses _) cana Tr 0 pont sain he ech exes, 134SUSPENDED BENCH SIT-UPS (6 uadcens, rectus femoris \ Ts ateor—uatieps | Pears vs mens Reotus abdominis etal hat Extensa gtoun ‘ongis Quizes, Fecal, bial band eater toch Bhiews maximus FLEXOR MUSCLES OF THE HIP tion te etude the pas, wth th rs Suspend in mains near be eas “+ teal se aie th tso, yng boing the head othe kaw he rang te se, “nal tthe et of he conzacton, This exerese doves the rectus abdoins. ako cnet the obs, but ess reso ‘Becanothe oarto tepais, tb rectus abi, oosos, and een fascia ta corte seg ‘Comment: This movement requres fi amount of stenah, which you can bul though other easer exercises, (zation wt as fase te nvenet 1357) HIGH-PULLEY CRUNCHES Knee in ont of te machine, holding the hand bein th neck nae + le andl the spine as you lower tho strnum toward the pubis ‘This movement i never performed with heary weights, Concentrate on feeting the muscles contract, mainly the eects abdomins, in oder to focus the work onthe abdominal careLaisimus das Sara anttir External oblique \/ ects mir Quadriceps, rectus femoris, a“ uations, vastus tral ane OS “Tensor fascia tata uadieps vass medals Pata Sates scat, obi band Bas fms tot head Thats anterar Gastoneris, red head Peonais longus 2 censor digi ongus —L si im es Lai Sit at the machine, grasp the handles, and position the inder the pad: wwe | he nro he ting, ba este ei + Gt en of eet rans | “Tiscover wird, jl Ss \\ begs a wohs Wel-ad bt ane =] , ny i ro oot om | heavier weight, oop | MA eau ‘< AWM a a JX i (| VMI oe) face MAY 137INCLINE LEG RAISES Gashocnerius, medal head , laps mats, sot head /) Serimemorrosis Blas feos, ong head uacioens vastus atrals {Ue on an intne bench and rp the ars or handles: “+ nae an raise the legs ohrizona ten asthe pei, ong the spine up asf tying to bring the knee to the hea. Tis exercise fst works the llopsoas, tensor fascia lat, and rectus femoris of te quadiceps when raising the legs. Then i works the abdominal core and conrts mainly the ntaumbiical parton of he rectus abdominis when ring the pes and roling up the spine VARIATION — Pei has &, ya ‘Comment: This isan exoalent exercise if you nave trouble feeling the work onthe lower abdominal ‘muscles Gen the ificuy ofthe exercise, bepnes shoul start wit he bench ony shy ncndLEG RAISES (10) Stern Sera artrin Humerus Pb THE MOVEMENT 7 costal cartlages ‘aisinus ds Sera atin Wie Rectus abdominis, . 5 ‘under the aponeurosis Poas minor ‘External oblique — tiacus iopsoas rts specr se SS ss mr _—— Pubic symohysts b-} eae ee = ce ae ee Tensor fascia lata ~ ity “Adductor longus Fescia lata, _— IT ™ Ro — Sarotus Cuaioeps | vastus medial J am ‘Vastus lateral 3 Pica Stereo dptuningss Pumaisongs L , me eo Fer don ons at ems IVA oe Esencor i stl oa ats ras = ‘Suppr tre body by resting te elsows on the pats Poston th back against the ‘back spot + Inte and alse te knoe ta the chest, rounding the back in ede to corral te abdominal core + stale at the ond ofthe movement ‘This eecise works he hp flor, mainly he lopsoas andthe obiqus.Mntnsely works the lower part ofthe etusabdomins Variations: (To target the lower abdominal muses, perform smal utes with he legs when ring up the spine [2 Ta make the exeise more intense, exe te legs horizontal. Howevey, hs requresfeible hamstrings. [3] Hal the knees tthe chest fora fw seconds with an sometic contracton, 139(41) HANGING LEG RAISES Beas fms sort head vaniaTion Ataraya ee e snitan paige es ea ‘nace ror ety ectus abdominis External obique ‘Quadriceps, rectus femoris ieus mats Tensor fascia tata Pale adie vhs hemes Estensardlgtorun longus Peonaus bmg Faecal Thi arter ‘rr tocar (deus maximus hoops feos ang head Thia Porous tres ig fora cin pba «hae and mae te Hoeos as high as pssbe by rng up ‘nespheand troghg te pubis ‘ovate serum * Side at the ont of te ABDOMINAL-LUMBAR EQUILBRIUR noma. (toda Satunce te work ete he abun mies and ‘Heer mates a te sine Tis evercke uses ne gens cr of eine of ese mise fans fone Bet St Co SRB hve toe vec hte ep oe fects bbone oe. wales | | Samal ‘degree, the internal and exterral ‘Rypertoicity f the lower part ofthe erector muscles of ‘obliques when you bring the pubs = eel anes ‘oer hese, Sra es win oe fe to ey Yr feet inedunaleaeBROOMSTICK TWISTS (12) Det Biceps bach Lasirus drs Pecerals major Seats atin Rectus abdominis External oblique lute modus “esr ei ta opsras ———~ Internal obique, in deep Pctneus ——~ Fes a, lia band dur orgs | uactioes res eras edo vats teas ductor mags uae, vastus mails ‘Stand withthe legs apart, oting a stick across the trapezius above the posterior doi, hands esting onthe stick without pushing + Rotate the torso to ane side and to the otter, Keeping the peli fed with isometric conracton of th gluteal muscles, \When te right shoulders forward, this exercise works he right extemal obique and, deep in, ‘ho lef intra oblique an, to lesser degree the rectus abdominis, quadrats lmboum, nd ‘tho extensor muses of th spine onthe lef side. Toinorease the intent, und the beck sight. ‘ou can also perform the movement wil Seated, which haps to fix the pes 0 that you can {cus the effort onthe abdominal cor. Best ests are obtained with sats lasting several mints. vaniarion sone re 1a13) DUMBBELL SIDE BENDS ‘Star Rb Fl hoi proosss — Lute vertebra — External oblique Osco ———_Rectus abdominis, under the aponeurosis — Internal obique, er the aponeurosis Femur ‘Stand withthe logs sahil part one hand behind the bead and holding @ dum in the ther han ‘+ Bond tho torso toto sid opposite othe dum ‘+ Return to the nal peston ce beyond wth passive exon of the torso. ‘+ Aternate sets ctanging the side of the durbbel without resting This exer mainly works the obliques onthe sie the torso bends toward works the rectus abdomins, op muscles ofthe tack, and quadrats lmborum (back muscle that inserts onthe 12, the wansverse processes ofthe lumbar vertebrae, and te ic crest less intenselyROMAN CHAIR SIDE BENDS (14) ‘This exercise i performed ona bench rghally designed fr iumbar extensions. Lie on your side with tho hip on th bench ts in thea hands near the ears or onthe chest, an feet ostoned unde the ls + Raise the side ofthe body foward te cet, “This exercise many works the obliques and etusabdomins onthe seta s banding, butte opposite biques and rectus domi are aso used in isometric correction o prevent the tr frm loering below hrzona, ‘Comment: The quadrats iumboran muscle alway used when Bending the torso toward the sid. Petals major Sera ati, ects abdominis, External oblique, Internal oblique, under the aponeurosis, Tensor asa ‘Addr ongs TU \, Semen lope ae uma cbs Lanter sowtesgeie Sim italiane uve ieece INTERNAL OBLIQUE MUSCLE OF THE ABDOMEN EXTERNAL OBLIOUE MUSCLE OF THE ABDONEN 143(15) MACHINE TRUNK ROTATIONS vey pecs atonins Gutusmedis External oblique Anite super fac epie Te oiae | pyramidais ——t~ Kao tea Pai sms fo _ uate ens a Fas ta, aia bend | — fe oa ores uate sts at a, vas eras ‘Stand onthe swivel plate and orasp the handle ‘+ otate the peti to oe side then othe thes, Keeping the shoulders ed The knees should be sligtly bent. Cnt! the rtatons. “his exercse mainly works the extemal and intemal obliques and, toa lesser gre, the rectus abdomins, foe! the ttt mor intensoly onthe extemal and internal olives, und the bck slaty, Best results ae obtained with very long sts.—— e e- O~ e~ @e~- @-— @~Sita sae Paes toe ctl one era a peel Teor tore eer rca Lara cil pce asia EA Nasi sss aaron! mentzare ian Ata, tanec —— fs, 20 ona teen onmin yf dap Heat one Soy ed) sane Pf tater | 5 Dap thes ~ bea ety Cte ae Steam es Centers ‘ao aon an ‘Olerarn fossa Leal pareve Nad coe Y CA eteen ead ats csr caps Sampo ganent —_ xix miso rvs loaner — tel cansue — Ltt eeuseta sepn ‘elmer eeu el atl garert —— Ua otra name arr igament — Moco — tr tea ine YS Poster spi i sone eo rarer supra sino a Irssns manta, ur csr, \. 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Pa bone Soha tena orate. ‘nae es aren Inert ae, dbo ‘Supra sue Labial aa ~ lr abit ore 2 weiportre apm ove er ea a Ort ie \S — ont i eae apc tinet. | ‘ein sextet aren \ a Cina et vei ‘sepa won —— Zt Oxscrueatigie a Soci mie toy exp vag he ae Sues net — =) vaso pant — si) viens eas muese int ‘tore a me “it ome: ea aes 124i ating fb) (aera items sept _— Mati econ fad gat ot eat — tect mes er gi ort / Tas te bla captse ———f == Caer process ‘ar cla! igamert ————Fagaa ———— tar bars a7 atl tarsi rien tsa Fp tient ‘Raa colteraligament ~ (; \ fai eee, cota cnt fa \ a a venanoesriomer 7] coe > as om es " > eet Imeroseas membre 7} Aout gare Dw Lunas Lp ‘ek ‘ a Seah Pal rasa igamest —— Pale ratocanal event 7 Palma aca ier vase t m= i 1 ay eae ae Serbo eae opine nsectigmen”// ar mean ‘Spt pi pane autor rags ton uate tendon Sipser bursa ice, sts mls Ua ctrl nant WY Pshonat insert Petar No Cae owe na — te Hau ot omar Toso tear tation Soe \ ‘oa cera A BC a espa ee sowzpacone nan peetee oon __— aur bre Patel a a — tet i nts ane ea wee ea cn ——— isto rae cs ionet ee veniam | i aie as “hil te goer \ a iss rene H aus \ es \ sh oral at rte LE wt v8 ei ita me EE tt ‘ior cape a Datei igznent ee Arti ant ale ore tae tara git —~ — Dil soDiscover for yourself the magic of Strength Training Anatomy, ‘one of the best-selling strength training books ever published! Get an inside look at the human form in action with more than 400 full-color illustrations. This detailed artwork showcases the muscles used during each exercise and delineates how these muscles interact with surrounding joints and skeletal structures. Like having an X-ray for each exercise, the information gives you a multifaceted view of strength training not seen in any other resource. This updated bestseller also contains detailed anatomical analysis of training injuries and preventive measures to help you exercise safely. Chapters are devoted to each major muscle group, with 115 total exercises for arms, shoulders, chest, back, legs, buttocks, and abdomen. The former editor in chief of PowerMag in France, author and illustrator Frédéric Delavier is a joumalist for Le Monde du Muscle and a contributor to Men’s Health Germany and several other strength publications. ISON 0-7360-6568~ 100) 9l7807361063685) $19.95 In Canada $26.95