Back Chest Excersizes and Muscles
Terms
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copy deck
- ab pull ins
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transverse abdominus
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Ability to be stretched
- Extensibility
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Ability to receive a stimulus from the nervous system
- Excitability
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Ability to return to a normal resting length
- Elasticity
- Crunches
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trunk flexion - abdominals
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dumbbell bent arm flyes/peck deck machine/chest machine
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Pectoralis major, anterior deltoid
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Dumbbell bent-over lateral raise
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Posterior deltoid, rhomboids, trapezius
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Dumbbell front raise
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Frontal deltoid, clavicular portion of pectoralis major, coracobrachialis
- Guides the direction of movement
- Synergist
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Holds body in a firm and balanced position
- Stabilizers
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Incline bench presses
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Upper pectoralis major, anterior deltoid, triceps
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Muscle endurance
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50-70%
12-20 reps
2-4 sets
30-90 secs
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Muscle size
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70-85%
6-12 reps
3-6 sets
1-2 min rest
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Muscle strength
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85-100%
1-6 reps
4-8 sets
2-4 min rest
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Muscle tone
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60-80%
8-12 reps
1-3 sets
30-60 sec breaks
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Non-inclined bench presses
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Pectoralis major, anterior deltoid, triceps
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Overhead presses
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deltoid, triceps
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Pull down/up machines
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latissimus dorsi, teres major, biceps
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Pull-ups and chin-ups
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latissimus dorsi, teres major, biceps brachii
- Pullovers
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Latissimus dorsi, pectoralis major
- reverse crunch
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rectus abdominis, abdominal obliques, iliopsoas
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Rowing excersizes
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Latissimus Dorsi, Posterior Deltoid, teres major, trapezius, rhomboids
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Shoulder shrugs
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Trapezius, Levator Scapulae
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sit ups
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rectus abdominus, abdominal obliques, iliiopsoas, rectus femoris
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Upright rowing and lateral raises
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Trapezius, deltoid
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When stimulus is received, muscle tissue can contract
- Contractibility