Anatomy of the Close Grip Pull-Up Pull-ups and chins are advanced strength training exercises. The ability to work with one’s own bodyweight is a hallmark of strength, and the ability to perform pull-ups and chins makes you more independent as a trainee, because as you become stronger, you no longer need the lat pulldown apparatus. […]
Anatomy of the 60 Degree Incline Close Grip Bench Press The 60 degree Incline Close Grip Bench Press is an excellent exercise for strengthening the clavicular fibers of the pectoral muscles (upper pecs), and all three heads of the triceps (lateral, medial and long heads). Additionally, the serratus anterior, coracobrachialis, and subclavius, along with the […]
Anatomy of the 45 Degree Incline DB Trap 3 Lift The one arm 45 degree Incline DB Trap 3 lift primarily works the lower oblique fibers of the trapezius. The trapezius is a large, manta ray-like muscle that is involved in support of the shoulder girdle and erection of the spine. Physiology of the 45 […]
Anatomy of the 45 Degree Incline DB Flyes Dumbbell Flyes are an excellent way to isolate the muscles of the pectoralis major and the anterior, or front aspect, of the deltoid. Flyes at all angles are helpful in improving the structural balance of the shoulder. They should be used in place of pressing when the […]
Anatomy and Physiology of the Back Barbell Step Up Mid Height Step Ups are multi-joint unilateral exercises that strengthen the muscles of the quadriceps, hamstrings, glutes, calves and feet. They improve overall leg strength, increase joint (knee and hip) stability, and provide structural integrity to the muscles around the knee and hip joint. Mid height […]
Anatomy and Physiology of the Clean Grip Deadlift From the Floor The clean grip deadlift is a multi-joint, hip-dominant exercise that primarily strengthens the muscles of the posterior chain. As a true multi-joint lift for the legs, the quadriceps are also involved, though not to the extent of the erector spinae, glutes, and hamstrings. Due […]
Anatomy of the Close Supinated Grip Pulldown The close supinated pulldown focuses on the latissimus dorsi (lats), the rhomboids, biceps, and forearm muscles. When in supination, stress is more specifically targeted on the biceps brachii, as well as most vertically-arranged fibers of the latissimus. Physiology of the Close Supinated Grip Pulldown The latissimus dorsi have […]
Anatomy of the Horizontal DB Back Extension The Horizontal DB Back Extension primarily strengthens the hamstrings, gluteus maximus, and the erector spinae muscles of the lower back. The muscles of the middle and upper back, the abdominal muscles, and the hamstrings are also recruited as stabilizers. The hamstrings, gluteus maximus, and erector spinae are the […]
Anatomy and Physiology of Eccentric Lying Leg Curls, Hips and Toes Neutral Leg curls are a great accessory exercise for the hamstrings, and unlike their counter-movement – the leg extension – provide no shear forces to the knee. Though leg curls by themselves will not develop the full strength potential of the hamstrings, they are […]
Anatomy and Physiology of Seated Calf Raises: Knees Wide, Feet Mid, Toes Straight The seated calf raise strengthens the muscles of the calves, primarily the soleus. The soleus consists of mostly slower twitch muscle fibers. It functions as a postural muscle and serves in locomotion. By comparison, the gastrocnemius tends to be faster-twitch, and functions […]