Weight Training Addendum

 Major Muscle Groups Location
Muscle
Group
Function
Iso
Techniques
Stretches
Upper Body Upper Body
Shoulders
The shoulders help give a wide range of movement
and maintain the main shoulder joint. They are
responsible for bearing heavy loads whether lifting,
pushing, or pulling.
Upper Body
Deltoids
The deltoidsare responsible for overhead lifting and
preventing joint dislocation when a person carries
heavy objects.
Upper Body
Biceps
The biceps turn the hand and flex the elbow. They aid
in lifting and pulling.
Upper Body
Triceps
The triceps primary support the extension of
the elbow joint (straightening of the arm), which
makes them responsible for pushing.
Upper Body
Trapezius
(Traps)
Upper Body
Pectoralis
The traps are to stabilize and move the scapulae and
support the arm.
The pectoralis muscles are most important for the
adduction (movement of a body part closer to your
center line) and anteversion (the degree of front to
back movement of a rotating body part) of the
shoulder joint.
Shoulder Raises,
Circles, Military
Presses, Clean
and Press
Push ups, Bench
press, Side &
Rear arm raise,
Punching
Hammer Curls,
Barbell Curls,
Dumbbell Curls,
Preacher Curls
Arm Pull-Overs, Towel
Stretch, Bear Hug
Scratch your Back, Arm
Pull Overs, Crucified Arms
Arrest, Wall Pushes, Finger
Bends
Push ups, Bench
press,
Scratch your back,
Morning Yawn, Arm Pull
Overs
Shrugs, Rows,
Reverse Flys
Armpit Checks, Ear to
Shoulder, Chin to Collar
Push Ups, Bench
Press, Flys
Office Study Break, Arrest,
Wall Search
Core
Core
Erector Spinae
(Back)
Core
Latissimus
dorsi (Lats)
Core
Abdominals
(Abs)
Core
Obliques
The eretor spinae extend the entire vertebral column
which straightens the back and provides support for
side-to-side rotation.
The lats are primarily responsible for the extension,
adduction, abduction, and flexion from an extended
position of the shoulder joint.
The abs promote the stability of the pelvis and lower
back, flexion of the trunk, and compression of the
abdominal contents.
The obliques act as opponents to the diaphragm,
helping
reduce the volume of the chest cavity
during exhalation and its contraction rotates and sidebends the trunk by pulling the rib cage and midline
towards the hip and lower back of the same side.
Bent-Over Rows,
Pull-Ups, Hyperextension
Prostrate Worship, Cat
stretch, Sit and Reach
Pull-Ups, PullDowns, Rows
Side Bend, Prostrate
Worship, Back Smacks
Crunches, SitUps, Planks
Upward Dog, Side Bend,
Bridge
Side Six-Inches,
Side Planks with
Knee Pull, Side
Track Crunches
Star Side Bends, Lie and
Twist, Recovery Twists
Squats, Lunges,
Step Ups
Kneet to Chest, Ankle to
Forehead, Prostrate Knee
Tucks
Lower Body
Lower Body
Gluteus
Maximus
The gluteus maximus aids external
rotation and extension of the hip joint, supports the
extended knee through the iliotibial tract,and is the
chief antigravity muscle in sitting and abduction of the
hip
Lower Body
Quadriceps
The quadriceps extend the knee, stabilizes the patella
and knee joint during gait, and support hip flexion.
Squats, lunges,
leg extension
Feet to Backside, Reverse
Runner's Stretch, Lunge
Lower Body
Hamstrings
The hamstrings cross and act upon the knee and hip
and therefore are responsible for hip and knee
extension and rotation.
Squats, leg
press, leg curls,
Touch your Toes, Runner's
Stretch, "L" Form
Extension
Lower Body
Gastrocnemius
& Soleus
(Calves)
The calves flex the area between the foot and shin at
the ankle joint and flexing the leg at the knee joint.
Calf raises, Ankle
circles, Balance
Board
Step Drop, Toe Pulls,
Runner's Stretch