The supraspinatus (L. supra, above ; spina, spine [of scapula].) is the uppermost muscle of the rotator cuff. It is a synergist in shoulder abduction, being most active during the initial 15° of the range of motion. It also stabilizes the shoulder joint by compressing the humeral head into the glenoid fossa, counteracting the shearing … Read more
The subscapularis (L. sub, beneath ; scapularis, shoulder blade.) is the largest of the four rotator cuff muscles. As its name suggests, it is situated on the underside of the scapula. It acts on the shoulder joint and is the prime mover in shoulder internal rotation. It also promotes shoulder stability by resisting anterior translation … Read more
The latissimus dorsi is the largest muscle in the upper body and the widest muscle in the entire body. It acts mainly on the shoulder joint, being the prime mover in both shoulder adduction and shoulder extension (and a strong synergist in internal rotation). Being such a broad muscle that crosses multiple joints, the latissimus … Read more
The upper trapezius (G. trapeza, four-sided or four-legged table.) refers to the uppermost section fibers on the trapezoid-shaped muscle pair known as the trapezius. The upper trapezius fibers span from the top of the upper back to the base of the skull, and act on the scapula and cervical spine, with their biggest role as … Read more
Dorsiflexion: Definition: Raising your the ball of your foot up, toward the shin. Image: Muscles Involved: Tibialis anterior Extensor digitorum longus Extensor hallucis longus Fibularis tertius Exercises: Reverse calve raise Heel walk Plantarflexion: Definition: Pushing the ball of your foot down, away from the shin. Image: Muscles Involved: Gastrocnemius Solues Plantaris Tibialis posterior Fibularis longus … Read more
The bench press may seem simple at first glance. But nothing could be further from the truth. There’s a bunch of different things to think about when benching, including but not limited to: shoulder blades together and down, upper back arched, elbows in, lats activated (when bar is near bottom of range of motion), breathe using the valsalva maneuver, butt on the bench, and leg drive. It’s that last point in the list above that I want to focus on today: leg drive.
Extension: Definition: Straightening the knee joint by moving the lower leg away from the hamstring. Image: Muscles Involved: Rectus femoris Vastus medialis Vastus intermedius Vastus lateralis Tensor fascia lata (provides stabilization) Exercises: Squat Leg press Leg extension Lunge Flexion: Definition: Bending the knee joint by moving the lower leg toward the hamstring. Image: Muscles Involved: … Read more
Extension: Definition: Straightening the hip joint by moving the thigh and/or torso posteriorly (backward). Image: Muscles Involved: Gluteus maximus Gluteus medius (posterior fibers) Semitendiunosus Semimembranosus Biceps femoris (long head) Adductor magnus (posterior fibers/hamstring part) Exercises: Deadlift Glute bridge Hip thrust Flexion: Definition: Bending the hip joint by moving the thigh and/or torso anteriorly (forward). Image: … Read more
I don’t know about you, but I sweat profusely in the gym. More than most, at least. Whether you’re drenched after a workout like me, or if you end up glazed with a slight layer of perspiration, sweatiness can lead to issues on the bench press. Unless you’re using a bench with moisture-resistant upholstery with … Read more
In this article, I’m going to share 6 weight lifting belt tips to get the most out of your training. The kinds of things I’ll be talking about are little techniques you can use to make your belt fit better. I’ll also give you guidelines for when and when not to use your belt. This … Read more