MUSCLES

GROUP
Submitted By:

Balote, Evangelene

Bantilan, Carla

Blances, Patricia

Calisa, Catherine

1. Pectoralis (Pecs)
The pectorals or pecs are the large chest muscles. They are full of thick muscle fibers
and add size to the upper body. The chest is divided into two parts, pectoralis major,
and pectoralis minor. They provide support when you hold objects in front of your body
and they are activated when you reach across your body.

The pecs are activated many everyday movements, mainly at the shoulder joint. For
instance, when you grab a seat belt or comb your hair on the opposite side. Another is a
basic task like reaching into your back pants pocket or to tuck in your shirt.

Sample Exercises:

2. Latissimus Dorsi (lats or wings)

It is a large, flat muscle on the back that stretches to the sides, behind the arm, and is
partly covered by the trapezius on the back near the midline. It is called as ‘lats’ or
the‘wings’.

The lats facilitate the body in pulling movements and compliment the arms in pursuing
various physical activities like pulling something into your body, or when you take
something down from a shelf above your head. Also, they are heavily involved in many
swimming movements.

Sample Exercise:

3. Rhomboid
The rhomboids are located in the upper back. They are underneath the trap muscles
and not visible from outside. They originate from the spinal cord and merge into the
scapular bone. These muscles can’t be seen but they play a vital role in strengthening
the scapulae and all the back movements.

Sample Exercise:
4. Trapezius

Also known as, the traps, that are located between shoulders and the neck. The traps
can further be classified into three divisions- the upper traps, middle traps, and the
lower traps, with the lower traps extending as low as the lower back.

The traps control the scapulae or the shoulder blades and play an important role in
shrugging and neck movements. They are used to tilt and turn the head and neck and
shrug the shoulders. They also provide support when you lift items over your head.

Sample Exercise:
5. Teres Muscle

This muscle lies underneath the ‘lats’. It works with the lats as well as the rotator cuffs.
Exercises like single arm lat pulldowns and pullovers target this muscle directly.
Compound exercises like deadlifts, shoulder presses, and rows also target this muscle.

Sample Exercise:
6. Erector spinae

The erector spinae or spinal erectors is a set of muscles that straighten and rotate the
back. They are actually deep muscles that help to extend the spine and are key in
posture. They are also important when bending forward, and sideways

Sample Exercise:
7. Biceps

This muscle is found in the front of the upper arm. The biceps help control the motion of
both the shoulder and elbow joints. At the elbow, the biceps are essential in lifting, and
at the shoulder, they help with moving the arms sideways, forward and
upwards. Basically, this muscle helps bend or curl the arm toward your body.

Sample Exercise:
8. Triceps

The triceps are muscles in the back of the upper arm. These muscles help stabilize the
shoulder joint and allow the elbow joint to be straightened. The triceps are utilized in
passing and shooting a basketball, and help with finite movements such as in writing,
drawing or even push and pull.

Sample Exercise:
9. Deltoids

The deltoids, or delts, are known as the shoulder muscles. This muscle group is used
on all side of body lifting motions. They provide support when you carry things and help
keep carried items away from the motion path of the thighs. The deltoid muscle consists
of 3 parts: anterior deltoid, medial deltoid, and posterior deltoid.

Sample Exercise:
10. Obliques

The muscle group on the sides of the abdominals are the obliques. Movement of these
muscles may result in several actions, but they are best known for their lateral flexion
and rotation of the trunk known as a side bend. The obliques help support the spine
from the front. They are also vital in keeping a good posture.

Sample Exercise:
11. Hamstrings

The hamstrings are the huge muscle group in the upper back part your thighs. Its main
function is to bend your knees and help propel your body forward in such activities as
walking, running, jumping, or doing a Krav Maga kick. They are also used during
squats and deadlifts.

Sample Exercise:
12. Gluteals

The glutes are muscles of your buttocks and the largest muscles in your body. They
are key muscles in the movement of the legs backward and sideways. The glutes also
help you maintain balance in walking or running.

Sample Exercise:
13. Gastrocnemius

Commonly called as the calf muscles. The calves are located in the lower back part of
your legs. They are key muscles when you lift your heels up, such as when you walk,
run, and go upstairs. They are also important for explosive moves such as sprinting,
jumping and climbing.

Sample Exercise: