Muscles their actions and exercises for these specific muscles

Deltoid: acts on humerus

Anterior fibers: Abduction, flexion, horizontal adduction, internal rotation, diagonal adduction

Middle fibers: Abduction, horizontal Abduction

Posterior fibers: Abduction, horizontal Abduction, exterior rotation during Abduction, diagonal Abduction.

Exercises for the deltoid:

Barbell

• Behind Neck Press
• Front Raise
  • Incline
• Military Press
  • Seated
• Shoulder Press
  

Pectoralis Major: acts on humerus;

Upper (clavicular): Internal rotation humerus, adduction of humerus

Lower (sterna) internal rotation of the humerus, adduction humerus, adduction & exterior humerus from flexed to anatomical position

Exercises for the pectoralis major:

Barbell

• Bench Press
  • Power Lift
  • Guillotine
  • with chains
• Decline Bench Press

Biceps Brachii: acts on elbow joint: Flexion, supination of forearm, weak flexion shoulder, weak Abduction when shoulder joint is in external rotation.

Exercises for the Biceps Brachii:

Barbell

• Close Grip Bench Press
  • Incline
• Lying Triceps Extension
  • Decline
  • Incline
  • Skull Crusher
• Triceps Extension
  

Brachialis: acts on elbow joint: flexion only.

Brachioradialis: acts on elbow joint and forearm:

Flexion of elbow

Pronation from supinated position to neutral

Supination from pronated position to neutral

Exercises for the Brachioradialis:

• Reverse Curl
• Reverse Preacher Curl

Rectus Abdominis: acts on trunk/lumbar area

Lumbar flexion, Posterior pelvic rotation, weak lateral flexion to same side.
Exercises for the rectus abdominis:

Barbell

• Push Crunch
• Push Sit-up

External Oblique: acts on trunk/lumbar area

Lumbar flexion, posterior pelvic rotation, lateral lumbar flexion to same, lumbar rotation to opposite side.

Exercises for the external oblique:

• Dumbbell side bends
• Side jackknife
• Plate twist
• Bicycle crunches.

Pectineus: acts on hip joint

Flex hip, adduct hip, external rotation of hip
Exercises for the pectineus:

• Lunge
  • Rear Lunge
  • Side Lunge
  • Walking Lunge
• Single Leg Split Squat
  • Side Split Squat
  • Single Leg Squat
  • Split Squat

  Adductor longus: acts on hip joint

  Adduction, assists in hip flexion.

Exercises for the adductor longus:

• Front Squat
• Full Squat
• Hack Squat
• Safety Squat
• Trap Bar Squat
• with chains

Sartorius: acts on hip and knee

Flexion of hip, flex knee, External rotation femur as flexes hip and knee, Abduct hip, Anterior Pelvic Rotation, Internal rotation of flexed knee
Exercises for the sartorius:

• Cable knee raises
• squats
• walking lunges
• roman chair sit ups

Rectus Femoris: acts on hip

Flex hip, extend knee, anterior Pelvic rotation

Exercises for the rectus femoris:

• Walking lunges
• Lying leg raises
• Resistance band squats
• Jump squat

Vastus lateralis & Vastus Medialis: act on knee joint

Extend knee

Tibilialis anterior: acts on ankle joint

Dorsiflexion and inversion
Exercises for the tibilialis anterior:

• Safety Calf Raise
• Standing Calf Raise

Trapezius: scapula movement:

Upper fibers: elevation and upward rotation, extension and rotation of head at neck

Mid fibers: elevation, upward rotation, retraction/adduction

Lower fibers: depression, upward rotation, retraction/adduction

Exercises for the trapezius:

• Bent-over Row
  • Close Grip
  • Underhand
• Cambered Bar Lying Row

Infraspinatus: rotator cuff muscle

External rotation of humerus, horizontal Abduct humerus, Ext G-H joint, stabilization of G-H joint

Subscapularis: rotator cuff muscle

Int rotation humerus, Adduct GH joint, Ext GH joint, Stab. humeral head in glenoid fossa

Supraspinatus: rotator cuff muscle

Abduct GH joint, Stab. humeral head in glenoid fossa

Teres minor: rotator cuff muscle

Ext rotate GH joint, Horizontal Abduct GH joint, Ext GH joint, Stab. humeral head in glenoid fossa

Teres Major: assists latissimus dorsi

Exercises for the teres major:

• Bent-over Row
  • Close Grip
  • Underhand
• Cambered Bar Lying Row

Triceps Brachii: acts on elbow joint and shoulder joint

All heads: Extension of the elbow
Long head: extension, adduction, and horizontal abduction of shoulder joint
Exercises for the triceps brachii:

• Bent-over Triceps Extension
  • with rope attachment
• Forward Triceps Extension
• Incline Triceps Extension
• Kneeling Triceps Extension
• Lying Triceps Extension
  • Decline
• Pushdown
  • Alternating Seated
  • Heavy
  • Incline
  • One Arm
  • with back support
  • with rope attachment
  • with V-bar attachment
• Side Triceps Extension
• Triceps Dip
• Triceps Extension
  • One Arm (pronated)
  • One Arm (supinated)

Latissimus dorsi acts on shoulder joint

Adduction, extension, internal rotation and horizontal ABdduction of G-H (shoulder) joint

Exercises for the latissimus dorsi:

Incline Row

• Straight Back

Kneeling Row

Lying Row

One Arm Bent-over Row

Gluteus Maximus acts on hip

All fibers: Extension and ext rotation of hip, posterior pelvic rotation
Upper fibers: hip Abduction
Lower fibers: hip adduction

Exercises for the Gluteus Maximus:

• Box Squat
• Front Squat
• Full Squat
• Hack Squat
• Safety Squat
• Trap Bar Squat
• with chains

Step-up

Lateral

Trap Bar Deadlift

• Stiff-leg
  • Straight-back

Semitendinosis and Semimembranosis act on knee and hip

Flex knee, extend hip, int. rotate hip, internally rotate flexed knee, posterior pelvic rotation

Exercises for the Semitendinosis and Semimembranosis:

• Seated leg curl
• dumbbell lunge
• lying leg curl

Biceps femoris act on knee and hip

Flex knee, extend hip, Ext. rot hip, externally rotate flexed knee, posterior pelvic rotation
Exercise for the biceps femoris:

• Good mornings

Gastrocnemius acts on ankle

Plantar flexion of ankle
Flexion of knee

Exercises for the gastrocnemius:

45° Calf Press

45° Calf Raise

Donkey Calf Raise

Seated Calf Extension

Lever Seated Calf Press

Standing Calf Raise

• on V-Squat Machin

Soleus acts on ankle

Plantar flexion of ankle

Exercises for the soleus:

• Seated soleus stretch
• Stair stretch