Anterior deltoids and pectoralis major
work the chest
flys, pushups, and bench press
work the best.
Opposite motion for
reverse fly and horizontal high row
work the mid traps, rhomboids, and
posterior deltoids you know.
Shrugs work the upper traps:
remember traps only move the scaps
Shoulders just go for the ride
depression dips and high pulley depressions
Lower traps bring scaps down again
as your stress lessens.
Deltoids: that’s anterior and medial
shoulders lift the arms out and up
front or lateral raises, overhead press,
upright row, now what?
Latissimus dorsi, flat on the back
move the shoulder not the trunk
straight arms in and back is the lat
lat pull-down or pull over
bent over row or seated low row
prone shoulder extension
are all lat moves without exception.
Infraspinatus and teres minor cause
External rotation of the rotator cuff
with a tube or side lying
external strengthening is enough
Biceps are exercised many ways
Alternating bicep curls: concentration,
preacher, standing barbell,reverse and hammer
don’t need much explanation
Triceps push back with elbow extension
kickbacks, dips, or standing press down
overhead French press, or supine
elbow extension don’t mess around.
Abdominals can flex or stabilize
curl up crunch, hip lift, or supine crunch twist
abdominal machines if you wish
focus on bringing ribs to hips.
Erector spinae extend the spine
back extension machine or roman chair
prone back extensions
will get you there.
Quadriceps straighten out the knee
knee extension machine or supine
leg press machine, squats or lunges
will tone and define
Hamstrings bring the foot to the rear
all four hip and knee lift, and knee curl machine
leg press, squats and lunges
also work the hamstrings
Abductors and adductors
just use the machine
or side lying practice
will be just the thing
dorsiflexion with band
pulling, point your toe
up toward your hand
Calves: Gastrocnemius and Soleus
raise the heel
stretch the tendon
so it won’t kill (achilles)
If you work all the muscle groups
you’ll prevent imbalance
fight the weight of gravity
posture and ability will be enhanced
Work is easier
when you strengthen just a few
times, even a couple times a week
is all you need to do.
*Disclaimer: I wrote this to help me to study. I have no license to teach this information yet and of course if and how you use this information is at your own risk. I don’t have to tell you that exercise can cause injury or death. But not exercising is also harmful (see American Heart Association web-page). I publish it only in case it is helpful to someone.