Activity – Putting it All Together

 List the joint action, corresponding plane, all of the muscles that will contribute to that
joint action, and a sample exercise.
 The first action has been done for you as a sample:

Joint Actions Plane Muscles Responsible Sample exercise that includes

joint action

Elevation Frontal Upper Trapezius, Levator Shrugs

Scapulae, Rhomboids

Depression Frontal Lower Trapezius, Pectoralis End of a dip or bottom of a lat

Minor pull down, functional push-up
Downward Frontal Pectoralis minor, levator Lat pull down, pull-up
Rotation scapulae, rhomboids
Upward Frontal Upper Trapezius, Lower Overhead press, lateral raise
Rotation Trapezius, Serratus Anterior
Protraction Transverse Pectoralis Minor, Serratus Bench press, push-up and all
Anterior pushing motions
Retraction Transverse Middle Trapezius, Rowing and all pulling motions
Rhomboids
Anterior Sagittal Pectoralis Minor, Levator End of shoulder extension
Tipping Scapulae, upper trapezius
Posterior Sagittal Lower Trapezius, Serratus End of shoulder flexion
Tipping Anterior

© 2014 Brent Brookbush