Back Exercises Traps

In this muscle category we will include the Rhomboids with the Trapezius muscles

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Stretches

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Lower Back Exercises

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Pilates Base Exercises

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Intrinsic Muscle Exercises

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Core Exercises

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Shoulder Exercises

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Leg Exercises

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Back Exercises Lats

Not to confuse back exercises with Lower Back Exercises, trapezius, or rhomboids, these are a completely different set of muscles. The Latissimus Dorsi muscle group are the largest muscles of the upper body, they originate from the spine and spread fan-like along the back and collects into a rope, and insert into the humerus, the bone on the upper arm under the triceps. The Latissimus Dorsi is a powerful muscle responsible for extension, adduction, transverse extension also known as horizontal abduction. When looking at the muscle it resembles wings, causing a downward rotation of the scapula during a pull-up.

Agonist – Posterior Deltoid,

Antagonist – Anterior Deltoid,

All the Variations of Back Exercises

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Chest – The Pectoralis Group

Chest the Pectoralis Group name of the muscle used to maneuver all chest exercises. Its fibers covers the whole front of the body originating from the sternum and insert into the top of the humerus, the upper arm under the triceps. It is a huge fan-shaped muscle covering the whole chest area and it functions in flexion, adduction, and internal rotation of the arm. The primover of the chest press is the arms, as almost all muscles the motion is instigated by the location of the insertion. The classic chest exercise that is the most well-known is the bench press using the Olympic bar working on the pectoralis major as well as upper and lower pectoralis fibers.

Agonist – Anterior Deltoid, the shoulder muscles assist the chest muscles by approximately 30% of the load. This is the main reason for shoulder injuries caused in the gym. Please listen to your body and do not force yourself to lift weight that over-stresses your muscles and joints.

Antagonist – Posterior Deltoid, these are the back fibers of the shoulder muscles which must relax in order to permit the chest muscles to function freely. Many people new to exercising find this hard, it is a specific type of coordination of the muscles that does take a little while to develop.

Variations of Chest Muscles Workouts

Seated Chest Press – Machine Resistance

Seated Chest Press Inclined – Machine Resistance

Laying Chest Press – Free Olympic Bar Resistance

Laying Chest Press Inclined – Free Olympic Bar Resistance

Laying Chest Press Declined – Free Olympic Bar Resistance

Seated Chest Adduction – Machine Resistance

Seated Chest Adduction Inclined – Machine Resistance

Laying Chest Adduction – Free Weights, Pulley

Laying Chest Adduction Inclined – Free Weights, Pulley

Laying Chest Adduction Declined – Free Weights, Pulley

Standing Chest Adduction – Pulley

Standing Chest Adduction Inclined – Pulley

Standing Chest Adduction Declined – Pulley

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