Muscular analysis completed tables

Muscular Analysis of Upper Limb, Trunk & Lower Limb Exercises

Dr Leon Lategan (PhD)

Arm curl or Biceps curl

Arm curl or Biceps curl

Joint Movement Muscles Contraction

Up

Elbow

Down

Elbow

Chest or Bench Press

Chest or Bench PressJoint Movement Muscles Contraction

Up

GHJ

Scapula

Elbow

Down

GHJ

Scapula

Elbow

Latissimus pull down

Latissimus pull down

Joint Movement Muscles Contraction

Down

Elbow Flexion Biceps brachii, Brachialis, Brachioradialis

CON

GHJ Adduction Pectoralis major, Latissimus dorsi, Teres major

Scapula Adduction Rhomboids, Trapezius

Up

Elbow Extension SAA ECC

GHJ Abduction SAA

Scapula Abduction SAA

Alternating prone extensions

Alternating prone extensions

Joint Movement Muscles Contraction

Up

GHJ Flexion Anterior deltoid, Pectoralis major, Biceps brachii, Coracobrachialis

CON

Scapula Upward rotation

Trapezius II & IV, Serratus ant

Trunk Hyperext Erector spinae, Quadratus lumborum

Hip Hyperextens Gluteus maximus, Semitendinous, semimembranosus, Biceps femoris

Down

GHJ Extension SAA ECC

Scapula Downw rot

Trunk Flexion

Hip Flexion

Squat

Squat

Joint Movement Muscles Contraction

Down

Hip Flexion Gluteus maximus, Semimem, Semiten & Biceps Fem

ECC

Knee Flexion Rectus femoris, Vastus lateralis, Vastus medialis, Vastus intermedius, TFL

Ankle Dorsiflexion Gastrocnemius, Soleus, Plantaris, Tibialis posterior

Up

Hip

Knee

Ankle

Dips

Dips

Joint Movement Muscles Contraction

Down

GHJ Hyperextens Pect maj, Teres maj, Lats, Ant dseltoid

ECC

Scapula Adduction Serratus Anterior

Elbow Flexion Triceps brachii lh, mh & lathAnconeus

Up

GHJ Flexion SAA CON

Scapula Abduction SAA

Elbow Extension SAA

Crunches

CrunchesJoint Movement Muscles Contraction

Up

Trunk or Lumbar spine

Flexion External obliquusInternal obliquusRectus abdominis

CON

Hips blank PectineusIliopsoasRectus femoris

Isometric contraction

Down

Trunk Extension ECC

Hips blank isometric

Which 3 exercises willyou choose to achieve the maximum benefit?

1. Squats

2. Dead lift

3. Dips

4. Pull-ups