- ab pull ins
- transverse abdominus
- Ability to be stretched
- Extensibility
- Ability to receive a stimulus from the nervous system
- Excitability
- Ability to return to a normal resting length
- Elasticity
- Crunches
- trunk flexion - abdominals
- dumbbell bent arm flyes/peck deck machine/chest machine
- Pectoralis major, anterior deltoid
- Dumbbell bent-over lateral raise
- Posterior deltoid, rhomboids, trapezius
- Dumbbell front raise
- Frontal deltoid, clavicular portion of pectoralis major, coracobrachialis
- Guides the direction of movement
- Synergist
- Holds body in a firm and balanced position
- Stabilizers
- Incline bench presses
- Upper pectoralis major, anterior deltoid, triceps
- Muscle endurance
- 50-70%12-20 reps2-4 sets30-90 secs
- Muscle size
- 70-85%6-12 reps3-6 sets1-2 min rest
- Muscle strength
- 85-100%1-6 reps4-8 sets2-4 min rest
- Muscle tone
- 60-80%8-12 reps1-3 sets30-60 sec breaks
- Non-inclined bench presses
- Pectoralis major, anterior deltoid, triceps
- Overhead presses
- deltoid, triceps
- Pull down/up machines
- latissimus dorsi, teres major, biceps
- Pull-ups and chin-ups
- latissimus dorsi, teres major, biceps brachii
- Pullovers
- Latissimus dorsi, pectoralis major
- reverse crunch
- rectus abdominis, abdominal obliques, iliopsoas
- Rowing excersizes
- Latissimus Dorsi, Posterior Deltoid, teres major, trapezius, rhomboids
- Shoulder shrugs
- Trapezius, Levator Scapulae
- sit ups
- rectus abdominus, abdominal obliques, iliiopsoas, rectus femoris
- Upright rowing and lateral raises
- Trapezius, deltoid
- When stimulus is received, muscle tissue can contract
- Contractibility
