SSEH1101 Study Guide - Final Guide: Anconeus Muscle, Quadriceps Femoris Muscle, Psoas Major Muscle
25 Jun 2018
School
Department
Course
Professor
Muscle Group Actions
Pectoralis major
→ Strength:
1. Dumbbell flys (isolates pectoralis major, good for improving flexibility)
2. Incline dumbbell flys (isolates clavicular fibres)
→ Stretch: pectoralis major stretch down back and up
Pectoralis major + triceps brachii & deltoid
→ Strength:
1. Bench press (emphasis on pec major, support from triceps brachii and anterior deltoid),
2. Close-grip bench (elbows in emphasis on anterior deltoid), (elbows out emphasis on
triceps brachii)
3. Incline press (emphasis on clavicular portion of pectoralis major + anterior deltoid and
triceps brachii)
4. Pec dec flys (emphasis on sternal portion of pectoralis major + coracobrachialis)
5. Push ups
a. Elevate the feet to focus on upper pectoralis major
b. Elevate the torso to focus on lower pectoralis major
c. Hands narrow to emphasise triceps brachii
d. Feet apart or from knees to lessen the resistance
Deltoid
→ Strength:
1. Lateral raise (emphasis on deltoid + trapezius)
2. Front raise (emphasis on anterior deltoid + upper pectoralis major + shoulder stabilizers)
3. Side-lying lateral raise (emphasis on lateral deltoid + supraspinatus + shoulder
stabilizers
→ Stretch: anterior deltoid and posterior deltoid
Deltoid + Trapezius & Biceps/Triceps Brachii
→ Strength:
1. Upright rows (emphasis on deltoid + trapezius + biceps branchii)
2. Standing push press (emphasis on deltoid + trapezius + biceps branchii)
Trapezius and Rhomboids
→ Strength:
1. Bent over lateral raise (emphasis on trapezius and rhomboids + deltoid, teres minor and
infraspinatus)
2. Bench pulls (emphasis on trapezius and rhomboids + latissimus dorsi & teres major and
biceps brachii & brachialis
3. Reverse pec dec machine (emphasis on trapezius and rhomboids)
Latissimus Dorsi & Teres Major
→ Strength:
1. Front pull-downs
2. Close grip pull downs
3. Lat pull downs
4. Back lat pull downs
5. Wide grip chins
→ Stretch: lateral trunk test
Humerus Rotators
→ Strength
1. Media and lateral arm rotators
2. Lateral arm rotators
→ Stretch: medial and lateral arm rotators
Forearm Flexors (biceps brachii, brachialis & brachioradialis)
→ Strength:
1. Hammer curls (emphasis on all forearm flexors)
2. Arm curls (emphasis on biceps brachii - forearm flexion and supination)
3. Reverse arm curls (emphasis on brachialis and brachioradialis)
4. Chin ups
a. Hand facing away (emphasis on brachialis and brachioradialis - supination
inhibited)
b. Hand facing towards (emphasis on biceps brachii)
Forearm Extensors (triceps brachii and anconeus)
→ Strength:
1. Lying triceps extensions
2. Dips
3. Forearms extensors
Forearm Pronation and Supination
→ Strength: Forearm pronators & supinator
Hand Flexors and Extensors
→ Strength:
1. Hand curls
2. Reverse hand curls
→ Stretch: Hand wrist flexors
Thigh Abductors (gluteus medius & minimus)
→ Strength:
