Upper Body Resistance Training€¦ · 5/7/2011 · Wrist & Elbow Movement Wrist & Shoulder...

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Upper Body

Resistance Training

� Resistance training is a matter of physics as much as it is biomechanics.

� All forces other than God can be classified as either a push or a pull.

� Muscles only pull. However some combinations of muscle pulls and resulting joint motions will create a pushing force.

� Therefore all compound upper body resistance training exercises can be classified as either a push or a pull as opposed to relating them to a specific muscle group.

� Isolated joint motion exercises can also be classified by their joint motion versus the muscles we may be targeting.

�Muscles Used� Serratus Anterior

� Pectoralis Minor

� Subclavius

� Pectoralis Major

� Anterior Deltoid

� Coracobrachialis

� Biceps Brachia

� Observations� Scapular-Humeral Rhythm

� Scapular Thoracic Rhythm

� Median & Horizontal Plane

Pushing Movements

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�Muscles Used� Serratus Anterior


� Subclavius

� Pectoralis Major



� Biceps Brachia




Pushing Movements

�Muscles Used� Scapular Retractors

� Mid Trappezius

� Rhomboids

� Posterior Deltoid

� Posterior Rotator Cuff

� Latissimus Dorsi?

� Teres Major?




Pulling Movements

�Muscles Used� Scapular Retractors

� Mid Trappezius

� Rhomboids



� Latissimus Dorsi?

� Teres Major?




Pulling Movements

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�Muscles Used� Levator Scapulae

� Upper Trappezius

� Upper Rhomboids

� Scalenes

� Observations� Elevation & Protraction

� Elevation & Retraction

� Elevation & Upward Rotation

� Scapular-Humeral Rhythm


� Frontal & Median Plane Pulling

& Pushing Movements

�Muscles Used� Levator Scapulae

� Upper Trappezius

� Upper Rhomboids

� Scalenes

� Observations� Elevation & Protraction

� Elevation & Retraction

� Elevation & Upward Rotation



� Frontal & Median Plane Pulling

& Pushing Movements

�Muscles Used� Lower Trappezius


� Latissimus Dorsi

� Teres Major

� Posterior Deltoid?

� Observations� Depression & Retraction

� Depression & Downward Rot.



� Frontal, Median & Horizontal

Pulling Movements

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�Muscles Used� Lower Trappezius


� Latissimus Dorsi

� Teres Major


� Observations� Depression & Retraction

� Depression & Downward Rot.



� Frontal, Median & Horizontal

Plane Pulling Exercises

�Muscles Used� Upper Trappezius

� Levator Scapulae

� Upper Rhomboids

� Scalenes

� Observations� Upward Rotation, Elevation &

Protraction.



� Frontal, Median, Horizontal

Plane Pushing Movements

�Muscles Used� Upper Trappezius


� Upper Rhomboids

� Scalenes

� Observations� Upward Rotation, Elevation &

Protraction.




Plane Pushing Movements

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�Muscles Used� Rhomboids


� Lower Trappezius


� Latissimus Dorsi, Teres Major


� Observations� Downward Rot. & Depression




Plane Pulling Movements

�Muscles Used� Rhomboids


� Lower Trappezius


� Latissimus Dorsi, Teres Major


� Observations� Downward Rot. & Depression




Plane Pulling Movements

�Muscles Used� Anterior Deltoid

� Pectoralis Major (Clavicular Fibers)


� Biceps Brachia (Long Head)

� Scapular Protractors

� Scapular Elevators

� Observations� AROM 145-175 degrees

� Scapular Humeral Rhythm

� Scapular Thoracic Rythm

� Median Plane Pushing

Movements

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�Muscles Used� Anterior Deltoid

� Pectoralis Major (Clavicular Fibers)






� Scapular Humeral Rhythm


� Median Plane Pushing

Movements

�Muscles Used� Latissimus Dorsi

� Teres Major



� Scapular Retractors

� Observations� AROM 25-40 Degrees

� Extension past Neutral



� Median Plane Pulling

Movements


� Teres Major





� Extension past Neutral



� Median Plane Pulling

Movements

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�Muscles Used� Deltoid

� Superior Rotator Cuff



� Scapular Upward Rotators


� Abduction w/ Sh. Rotation



� Frontal Plane Movements

�Muscles Used� Deltoid

� Superior Rotator Cuff



� Scapular Upward Rotators


� Abduction w/ Sh. Rotation



� Frontal Plane Movements


� Teres Major

� Pectorlis Major (Lower Fibers)

� Deltoid ? Rotator Cuff?

� Scapular Depressors

� Scapular Int. & Downward Rot.

� Observations� AROM 5-20 deg.(w sh. Flexed)



� Frontal Plane Movements� Life and Exercise Function

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� Teres Major

� Pectorlis Major (Lower Fibers)

� Deltoid ? Rotator Cuff?

� Scapular Depressors

� Scapular Downward & Int. Rot.

� Observations� AROM 5-20 deg.(w sh. Flexed)




�Muscles Used� Posterior Deltoid


� Latissimus Dorsi? Teres Major?

� Triceps (Long Head)



� With scapular retraction



� Horizontal Plane Movements� Life and Exercise Function

�Muscles Used� Posterior Deltoid


� Latissimus Dorsi? Teres Major?

� Triceps (Long Head)



� With scapular retraction




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�Muscles Used� Pectoralis Major


� Subclavius


� Biceps Brachia


� Observations� AROM 75-85 / 90-165 degrees

� w.o./ w. scapular protraction



� Horizontal Plane Movements� Life and Exercise Functionises

�Muscles Used� Pectoralis Major


� Subclavius


� Biceps Brachia


� Observations� AROM 75-85 / 90-165 degrees

� w.o./ w. scapular protraction




�Muscles Used� Subscapularis

� Pectoralis Major, Ant. Deltoid

� Latissimus Dorsi,Teres Major



� Int. Rotation & Sh. Positioning

� Ext. Rotation Resistors



� Transverse Plane Movements� Life and Exercise Function

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�Muscles Used� Subscapularis

� Pectoralis Major, Ant. Deltoid

� Latissimus Dorsi,Teres Major



� Int. Rotation & Sh. Positioning

� Ext. Rotation Resistors




�Muscles Used� Infraspinatus

� Teres Minor




� Ext. Rotation & Sh. Positioning

� Int. Rotation Resistors




�Muscles Used� Infraspinatus

� Teres Minor




� Ext. Rotation & Sh. Positioning

� Int. Rotation Resistors




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�Muscles Used� Biceps Brachii

� Brachioradialis

� Brachialis

� Shoulder Flexors?

� Scapular Stabilizers?


� Flexion & Radius Positioning

� Flexion & Shoulder Movement

� Flexion & Scapular Action

� Median Plane Movements� Life and Exercise Function


� Brachioradialis

� Brachialis

� Shoulder Flexors?



� Flexion & Radius Positioning

� Flexion & Shoulder Movement

� Flexion & Scapular Action


�Muscles Used� Triceps Braccii

� Long head, Lateral Head, Medial

� Anconeus

� Shoulder Extensors?


� Observations� AROM 5 - (-5) Degrees

� Extension & Radius Positioning

� Extension & Shoulder Movement

� Extension & Scapular Action


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�Muscles Used� Triceps Braccii

� Long head, Lateral Head, Medial

� Anconeus

� Shoulder Extensors?


� Observations� AROM 5 - (-5) Degrees

� Extension & Radius Positioning

� Extension & Shoulder Movement

� Extension & Scapular Action



� Supinator

� Shoulder External Rotators?



� Supination & Shoulder Movement

� Supination & Wrist Stability


�Muscles Used� Pronator Teres

� Pronator Quadratus

� Brachioradialis

� Shoulder Internal Rotators?



� Pronation & Shoulder Movement

� Pronation & Wrist Stability


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�Muscles Used� Flexor Carpi Radialis

� Palmaris Longus

� Flexor Carpi Ulnaris

� Elbow Flexors?

� Sh. & Scapular Stabilizers?


� Carpal & Phalanges Positioning

� Wrist & Elbow Movement

� Wrist & Shoulder Stability


�Muscles Used� Extensor Carpi Radialis Longus

� Extensor Carpi Radialis Brevis

� Extensor Carpi Ulnaris

� Elbow Flexors?




� Wrist & Elbow Movement

� Wrist & Shoulder Stability


�Muscles Used� Flexor Carpi Radialis

� Extensor Carpi Radialis Longus

� Extensor Carpi Radialis Brevis




� Wrist Abduction & Extension

� Wrist Adductor Resistors

� Shoulder & Scapular Movement


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�Muscles Used� Flexor Carpi Ulnaris

� Extensor Carpi Ulnaris




� Wrist Adduction & Flexion

� Wrist Abductor Resistors

� Shoulder & Scapular Movement


Everett Aaberg

Co-Owner, TELOS Fitness Center

Founder & Director of The Ortho-Kinetics Institute

www.telosfitnesscenter.com

Upper Body Resistance Training€¦ · 5/7/2011 · Wrist & Elbow Movement Wrist & Shoulder...

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Transcript of Upper Body Resistance Training€¦ · 5/7/2011 · Wrist & Elbow Movement Wrist & Shoulder...