5/12/2011
1
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
5/12/2011
2
�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
�Muscles Used� Scapular Retractors
� Mid Trappezius
� Rhomboids
� Posterior Deltoid
� Posterior Rotator Cuff
� Latissimus Dorsi?
� Teres Major?
� Observations� Scapular-Humeral Rhythm
� Scapular Thoracic Rhythm
� Median & Horizontal Plane
Pulling Movements
�Muscles Used� Scapular Retractors
� Mid Trappezius
� Rhomboids
� Posterior Deltoid
� Posterior Rotator Cuff
� Latissimus Dorsi?
� Teres Major?
� Observations� Scapular-Humeral Rhythm
� Scapular Thoracic Rhythm
� Median & Horizontal Plane
Pulling Movements
5/12/2011
3
�Muscles Used� Levator Scapulae
� Upper Trappezius
� Upper Rhomboids
� Scalenes
� Observations� Elevation & Protraction
� Elevation & Retraction
� Elevation & Upward Rotation
� Scapular-Humeral Rhythm
� Scapular Thoracic Rhythm
� Frontal & Median Plane Pulling
& Pushing Movements
�Muscles Used� Levator Scapulae
� Upper Trappezius
� Upper Rhomboids
� Scalenes
� Observations� Elevation & Protraction
� Elevation & Retraction
� Elevation & Upward Rotation
� Scapular-Humeral Rhythm
� Scapular Thoracic Rhythm
� Frontal & Median Plane Pulling
& Pushing Movements
�Muscles Used� Lower Trappezius
� Pectoralis Minor
� Latissimus Dorsi
� Teres Major
� Posterior Deltoid?
� Observations� Depression & Retraction
� Depression & Downward Rot.
� Scapular-Humeral Rhythm
� Scapular Thoracic Rhythm
� Frontal, Median & Horizontal
Pulling Movements
5/12/2011
4
�Muscles Used� Lower Trappezius
� Pectoralis Minor
� Latissimus Dorsi
� Teres Major
� Posterior Deltoid?
� Observations� Depression & Retraction
� Depression & Downward Rot.
� Scapular-Humeral Rhythm
� Scapular Thoracic Rhythm
� Frontal, Median & Horizontal
Plane Pulling Exercises
�Muscles Used� Upper Trappezius
� Levator Scapulae
� Upper Rhomboids
� Scalenes
� Observations� Upward Rotation, Elevation &
Protraction.
� Scapular-Humeral Rhythm
� Scapular Thoracic Rhythm
� Frontal, Median, Horizontal
Plane Pushing Movements
�Muscles Used� Upper Trappezius
� Levator Scapulae
� Upper Rhomboids
� Scalenes
� Observations� Upward Rotation, Elevation &
Protraction.
� Scapular-Humeral Rhythm
� Scapular Thoracic Rhythm
� Frontal, Median, Horizontal
Plane Pushing Movements
5/12/2011
5
�Muscles Used� Rhomboids
� Levator Scapulae
� Lower Trappezius
� Pectoralis Minor
� Latissimus Dorsi, Teres Major
� Posterior Deltoid?
� Observations� Downward Rot. & Depression
� Scapular-Humeral Rhythm
� Scapular Thoracic Rhythm
� Frontal, Median, Horizontal
Plane Pulling Movements
�Muscles Used� Rhomboids
� Levator Scapulae
� Lower Trappezius
� Pectoralis Minor
� Latissimus Dorsi, Teres Major
� Posterior Deltoid?
� Observations� Downward Rot. & Depression
� Scapular-Humeral Rhythm
� Scapular Thoracic Rhythm
� Frontal, Median, Horizontal
Plane Pulling Movements
�Muscles Used� Anterior Deltoid
� Pectoralis Major (Clavicular Fibers)
� Coracobrachialis
� Biceps Brachia (Long Head)
� Scapular Protractors
� Scapular Elevators
� Observations� AROM 145-175 degrees
� Scapular Humeral Rhythm
� Scapular Thoracic Rythm
� Median Plane Pushing
Movements
5/12/2011
6
�Muscles Used� Anterior Deltoid
� Pectoralis Major (Clavicular Fibers)
� Coracobrachialis
� Biceps Brachia (Long Head)
� Scapular Protractors
� Scapular Elevators
� Observations� AROM 145-175 degrees
� Scapular Humeral Rhythm
� Scapular Thoracic Rythm
� Median Plane Pushing
Movements
�Muscles Used� Latissimus Dorsi
� Teres Major
� Posterior Deltoid
� Posterior Rotator Cuff
� Scapular Retractors
� Observations� AROM 25-40 Degrees
� Extension past Neutral
� Scapular-Humeral Rhythm
� Scapular Thoracic Rythm
� Median Plane Pulling
Movements
�Muscles Used� Latissimus Dorsi
� Teres Major
� Posterior Deltoid
� Posterior Rotator Cuff
� Scapular Retractors
� Observations� AROM 25-40 Degrees
� Extension past Neutral
� Scapular-Humeral Rhythm
� Scapular Thoracic Rythm
� Median Plane Pulling
Movements
5/12/2011
7
�Muscles Used� Deltoid
� Superior Rotator Cuff
� Biceps Brachia (Long Head)
� Scapular Elevators
� Scapular Upward Rotators
� Observations� AROM 80-120 Degrees
� Abduction w/ Sh. Rotation
� Scapular-Humeral Rhythm
� Scapular Thoracic Rhythm
� Frontal Plane Movements
�Muscles Used� Deltoid
� Superior Rotator Cuff
� Biceps Brachia (Long Head)
� Scapular Elevators
� Scapular Upward Rotators
� Observations� AROM 80-120 Degrees
� Abduction w/ Sh. Rotation
� Scapular-Humeral Rhythm
� Scapular Thoracic Rhythm
� Frontal Plane Movements
�Muscles Used� Latissimus Dorsi
� Teres Major
� Pectorlis Major (Lower Fibers)
� Deltoid ? Rotator Cuff?
� Scapular Depressors
� Scapular Int. & Downward Rot.
� Observations� AROM 5-20 deg.(w sh. Flexed)
� Scapular-Humeral Rhythm
� Scapular Thoracic Rhythm
� Frontal Plane Movements� Life and Exercise Function
5/12/2011
8
�Muscles Used� Latissimus Dorsi
� Teres Major
� Pectorlis Major (Lower Fibers)
� Deltoid ? Rotator Cuff?
� Scapular Depressors
� Scapular Downward & Int. Rot.
� Observations� AROM 5-20 deg.(w sh. Flexed)
� Scapular-Humeral Rhythm
� Scapular Thoracic Rhythm
� Frontal Plane Movements� Life and Exercise Function
�Muscles Used� Posterior Deltoid
� Posterior Rotator Cuff
� Latissimus Dorsi? Teres Major?
� Triceps (Long Head)
� Scapular Retractors
� Observations� AROM 20-30 degrees
� With scapular retraction
� Scapular-Humeral Rhythm
� Scapular Thoracic Rhythm
� Horizontal Plane Movements� Life and Exercise Function
�Muscles Used� Posterior Deltoid
� Posterior Rotator Cuff
� Latissimus Dorsi? Teres Major?
� Triceps (Long Head)
� Scapular Retractors
� Observations� AROM 20-30 degrees
� With scapular retraction
� Scapular-Humeral Rhythm
� Scapular Thoracic Rhythm
� Horizontal Plane Movements� Life and Exercise Function
5/12/2011
9
�Muscles Used� Pectoralis Major
� Anterior Deltoid
� Subclavius
� Coracobrachialis
� Biceps Brachia
� Scapular Protractors
� Observations� AROM 75-85 / 90-165 degrees
� w.o./ w. scapular protraction
� Scapular-Humeral Rhythm
� Scapular Thoracic Rhythm
� Horizontal Plane Movements� Life and Exercise Functionises
�Muscles Used� Pectoralis Major
� Anterior Deltoid
� Subclavius
� Coracobrachialis
� Biceps Brachia
� Scapular Protractors
� Observations� AROM 75-85 / 90-165 degrees
� w.o./ w. scapular protraction
� Scapular-Humeral Rhythm
� Scapular Thoracic Rhythm
� Horizontal Plane Movements� Life and Exercise Function
�Muscles Used� Subscapularis
� Pectoralis Major, Ant. Deltoid
� Latissimus Dorsi,Teres Major
� Scapular Protractors
� Observations� AROM 60-75 degrees
� Int. Rotation & Sh. Positioning
� Ext. Rotation Resistors
� Scapular-Humeral Rhythm
� Scapular Thoracic Rhythm
� Transverse Plane Movements� Life and Exercise Function
5/12/2011
10
�Muscles Used� Subscapularis
� Pectoralis Major, Ant. Deltoid
� Latissimus Dorsi,Teres Major
� Scapular Protractors
� Observations� AROM 60-75 degrees
� Int. Rotation & Sh. Positioning
� Ext. Rotation Resistors
� Scapular-Humeral Rhythm
� Scapular Thoracic Rhythm
� Transverse Plane Movements� Life and Exercise Function
�Muscles Used� Infraspinatus
� Teres Minor
� Posterior Deltoid
� Scapular Retractors
� Observations� AROM 80-95 degrees
� Ext. Rotation & Sh. Positioning
� Int. Rotation Resistors
� Scapular-Humeral Rhythm
� Scapular Thoracic Rhythm
� Transverse Plane Movements� Life and Exercise Function
�Muscles Used� Infraspinatus
� Teres Minor
� Posterior Deltoid
� Scapular Retractors
� Observations� AROM 80-95 degrees
� Ext. Rotation & Sh. Positioning
� Int. Rotation Resistors
� Scapular-Humeral Rhythm
� Scapular Thoracic Rhythm
� Transverse Plane Movements� Life and Exercise Function
5/12/2011
11
�Muscles Used� Biceps Brachii
� Brachioradialis
� Brachialis
� Shoulder Flexors?
� Scapular Stabilizers?
� Observations� AROM 145-160 degrees
� Flexion & Radius Positioning
� Flexion & Shoulder Movement
� Flexion & Scapular Action
� Median Plane Movements� Life and Exercise Function
�Muscles Used� Biceps Brachii
� Brachioradialis
� Brachialis
� Shoulder Flexors?
� Scapular Stabilizers?
� Observations� AROM 145-160 degrees
� Flexion & Radius Positioning
� Flexion & Shoulder Movement
� Flexion & Scapular Action
� Median Plane Movements� Life and Exercise Function
�Muscles Used� Triceps Braccii
� Long head, Lateral Head, Medial
� Anconeus
� Shoulder Extensors?
� Scapular Stabilizers?
� Observations� AROM 5 - (-5) Degrees
� Extension & Radius Positioning
� Extension & Shoulder Movement
� Extension & Scapular Action
� Median Plane Movements� Life and Exercise Function
5/12/2011
12
�Muscles Used� Triceps Braccii
� Long head, Lateral Head, Medial
� Anconeus
� Shoulder Extensors?
� Scapular Stabilizers?
� Observations� AROM 5 - (-5) Degrees
� Extension & Radius Positioning
� Extension & Shoulder Movement
� Extension & Scapular Action
� Median Plane Movements� Life and Exercise Function
�Muscles Used� Biceps Brachii
� Supinator
� Shoulder External Rotators?
� Scapular Stabilizers?
� Observations� AROM 80-95 degrees
� Supination & Shoulder Movement
� Supination & Wrist Stability
� Horizontal Plane Movements� Life and Exercise Function
�Muscles Used� Pronator Teres
� Pronator Quadratus
� Brachioradialis
� Shoulder Internal Rotators?
� Scapular Stabilizers?
� Observations� AROM 60-75 degrees
� Pronation & Shoulder Movement
� Pronation & Wrist Stability
� Horizontal Plane Movements� Life and Exercise Function
5/12/2011
13
�Muscles Used� Flexor Carpi Radialis
� Palmaris Longus
� Flexor Carpi Ulnaris
� Elbow Flexors?
� Sh. & Scapular Stabilizers?
� Observations� AROM 80-95 degrees
� Carpal & Phalanges Positioning
� Wrist & Elbow Movement
� Wrist & Shoulder Stability
� Median Plane Movements� Life and Exercise Function
�Muscles Used� Extensor Carpi Radialis Longus
� Extensor Carpi Radialis Brevis
� Extensor Carpi Ulnaris
� Elbow Flexors?
� Sh. & Scapular Stabilizers?
� Observations� AROM 70-85 degrees
� Carpal & Phalanges Positioning
� Wrist & Elbow Movement
� Wrist & Shoulder Stability
� Median Plane Movements� Life and Exercise Function
�Muscles Used� Flexor Carpi Radialis
� Extensor Carpi Radialis Longus
� Extensor Carpi Radialis Brevis
� Sh. & Scapular Stabilizers?
� Observations� AROM 20-30 degrees
� Carpal & Phalanges Positioning
� Wrist Abduction & Extension
� Wrist Adductor Resistors
� Shoulder & Scapular Movement
� Frontal Plane Movements� Life and Exercise Function
5/12/2011
14
�Muscles Used� Flexor Carpi Ulnaris
� Extensor Carpi Ulnaris
� Sh. & Scapular Stabilizers?
� Observations� AROM 40-50 degrees
� Carpal & Phalanges Positioning
� Wrist Adduction & Flexion
� Wrist Abductor Resistors
� Shoulder & Scapular Movement
� Frontal Plane Movements� Life and Exercise Function
Everett Aaberg
Co-Owner, TELOS Fitness Center
Founder & Director of The Ortho-Kinetics Institute
www.telosfitnesscenter.com