Muscle Origin, Insertion, Action and Exercises Table

Muscles Origin Insertion Action Exercise Rectus Abdominus Pubic crest, Xiphoid process, Trunk flexion Crunches, leg lifts symphisis pubis inferior ribs External Obliques Lower 8 ribs Iliac crest, pubis Trunk flexion with Side crunches or sit rotation ups Pectoralis Major Upper clavicle, Humerus Adduction of Pec deck, bench sternum, and upper humerus @shoulder press, and flyes ribs Latissimus Dorsi The lower half of Humerus Lateral extension, Lat pulldowns, spine, iliac crest/ adduction of rows sacrum humerus Trapezius Occipital bone Acromion, clavicle Scapular elevation Shoulder shrugs Scapula Deltoid Clavicle, acromian, Deltoid tuberosity abduction of arm Military press scapula Biceps Brachii scapula Attaches on radius, flexion of elbow curls radial tuberosity Triceps Brachii Posterior aspect of olencranon Extension of elbow Tricep extensions humerus Gluteus Maximus Iliac crest, sacrum, Posterior of greater Hip extensions Dumbbell lunges coccyx trochanter (femur) (leg back) Iliopsoas Ilium + first five Lesser trochanter, Hip flexion, Lunges, squats lumbar vertebrae (femur) Rectus femoris Anterior inferior Tibial tuberosity Knee extension, hip Leg curls iliac spine flexion Vastus-lateralis, Femur Tibial tuberosity Knee extensions Leg lifts intermedius, medialis Biceps Femoris Ischial tuberosity & Head of fibula Knee Hamstring curls linea aspera Flexion Tibialis Anterior Anterior of tibia Medial cuneiform + Dorsiflexion Eccentric first metatarsls contraction of ankle Gastrocnemius Lateral +medial calcaneus Plantar and ankle Calf extensions condyle (femur) flexes

Erector Spinae Spinal column Vertebrae and ribs Extends the spine Back Group hyperextensions

Sternocleidomastoid Sternum & Clavicle Mastoid Process Rotate the head & Neck bridge - neck resistance Muscle Origin, Insertion, Action and Exercises Table

Concentric muscle contraction: is a flexion of antagonist muscle (positive reps)

Eccentric contraction: Negative reps

Isometric contraction: When the origin and insertion does not move closer together