Muscle Reattachment

INITIAL POSITION

Abdominal Head Pectoral

Pronator teres Flexor carpi radialis

Extensor pollicis brevis

Pectoralis major, clavicular head

Pectoralis major

Biceps brachii Brachioradlalis

, Sternocleidomastoid

Trapezius

. Scalenes

Anterior deltoid

Middle deltoid, pennate fibers

Posterior deltoid

^.Triceps brachii

Extensor carpi radialis longus Anconeus

Extensor carpi radialis brevis Extensor digltorum Extensor digiti minimi

Extensor carpi ulnaris

PART OF THE PECTORAL MUSCLES MAINLY USED

Clavicular Head Exercises

THE MOVEMENT

Extensor carpi radialis iongus Flexor carpi ulnaris Extensor carpi ulnaris Extensor digitorum

Hang from the parallel bars with arms extended and suspended:

• Inhale and bend the elbows to bring the chest level with the bars.

• Return to the extended arm position,

The more the chest is angled forward during the exercise, the more the inferior fibers of the pectorals are used. Conversely, the more vertical the chest, the more the triceps brachli will be used.

This exercise is excellent for stretching the pectoralis major and for working on the flexibility of the shoulder girdle.

However, It is not recommended for beginners because it requires a certain amount of initial strength.

if you are a beginner, use a dips machine to familiarize yourself with the movement.

Sets of 10 to 20 repetitions provide the best results.

For developing more strength and also more size, athletes used to this movement may use a weight belt, or hang a weight from their legs.

Triceps brachil

Brachialls

Olecranon Anconeus deltoid

EXECUTING DIPS AT A MACHINE

ni Initial Position [2] Final Position

Long head Lateral head Medial head deltoid Trapezius

Anterior

Comment: Execute the dips with caution to prevent shoulder trauma.

Extensor carpi ulnaris

Lie faceup on a horizontal bench, with feet flat on the ground for stability and elbows bent, holding dumbbells with an overhand grip at the chest level:

• Inhale and extend the arms vertically while rotating the forearms so that the palms face each other.

• Once the hands face each other, perform an isometric contraction to focus the effort on the sternal head of the pectoralis major.

• Exhale at the end of the movement.

This exercise is similar to the bench press, but with its greater range of motion, It stretches the pectoralis muscles. Although not contracted as intensely, the triceps brachii and anterior deltoid are also used.

VARIATION

Executing the exercise without rotating the forearms,

Pectoralis major

Extensor diglti minimi

Extensor digitorum

Flexor carpi ulnaris

Extensor carpi radialis brevis

Anconeus

Extensor carpi radialis longus

Extensor Carpi Radialis Brevis Surgery

Extensor diglti minimi

Extensor digitorum

Flexor carpi ulnaris

Extensor carpi ulnaris

Pectoralis major

Extensor carpi radialis brevis

Anconeus

Extensor carpi radialis longus

Extensor Carpi Radialis Brevis Muscle

Lie on a narrow bench that won't interfere with the shoulder /" movement and hold a dumbbell in each hand with arms extended or slightly bent to relieve stress on the joint:

• Inhale and open the arms to horizontal.

• Raise the arms to vertical while exhaling.

• Perform a small isometric contraction at the end of the movement to emphasize the work on the sternal head of the pectoralls major.

This exercise is never performed with heavy weights. This exercise focuses the work on the pectoralls major. It serves as a basic exercise to increase thoracic expansion, which contributes to increased pulmonary capacity. It also develops muscle flexibility.

Comment: To avoid the risk of tearing the pectoral muscles, perform the exercise with extreme caution when using heavier weights.

THE MOVEMENT

Flexor carpi radlalis

Pronator teres

Biceps brachii

Brachialls

Triceps brachii, lateral head

Middle deltoid

Subscapulars Serraiis anterior

Latissimus dorsi

Extensor carpi ulnaris

Flexor carpi ulnaris

Extensor digit! minimi Extensor digitorum Extensor carpi radialis brevls

Coracobrachialis Pectoralis major, sternocostal head Pectoralis major, clavicular head

Anterior deltoid Sternum

Sternocleidomastoid

Getting Started With Dumbbells

Getting Started With Dumbbells

The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.

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