Muscle

Common Name

Location

Movement

Pectoralis Major

Pec/Chest

Originate from collarbone attaches to Humerus

Pulls or pushes upper arm across the front of torso

Clavical Pectoralis

Upper Chest

Upper portion of pectoralis major

Pulls or pushes upper arm across the front of torso

Sternum Pectoralis

Lower Chest

Lower portion of pectoralis major

Pulls or pushes upper arm across the front of torso

Pectoralis Minor

Pec/Chest

Lies beneath the Pec Major

Pulls shoulder joints forward

Serratus Anterior

Lies along ribs

Rotates Scapulae upward and outward

Muscle

Common Name

Location

Movement

Deltoids

Delts

Shoulders

Raises arms above chest area

Three Components of Deltoid

Front Deltoid

Outer third of collar bone

Anterior Abduction

Middle Deltoid

Forms at acromion

Vertical Push

Posterior Deltoid

Originates at shoulder joint comes across top third of collarbone

Horizontal Pull

Muscle

Common Name

Location

Movement

Brachialis

Lies between bicep and humerus

Bends elbow with a neutral grip

Supinator

Outside of elbow, beneath forearms

Supinates your wrist by turning the forearm muscle

Two Heads of Biceps Brachii

Long Head

Outside of upper arm

Elbow flexion. Works primarily when in an upright position.

Short Head

Inside of upper arm that originates lower on the scapula

Elbow flexion. Works primarily when arms are not at sides.

Muscle

Common Name

Location

Movement

Rectus Femoris

Originates on outside front of the pelvis and ends in the quadriceps tendon

Hip flexion and knee extension

Vastus Lateralis

Outside front of thigh

Knee extension

Vastus Medialis

Tear Drop

Inside of femur; thick near the bottom above the knee.

Knee extension

Vastus Intermedius

Beneath the Lateralis and Medialis

Knee extension

Muscle

Common Name

Location

Movement

Rectus Abdominus

Six-Pack

Originates on the pubic bone and attaches to the ribs and the sternum.

Spinal flexion

External Obliques

Obliques

Originates on the lower ribs and attaches to the pelvis. Runs diagonally.

Spinal Flexion and twisting at waist. Allows you to bend side to side.

Internal Obliques

Obliques

Beneath external obliques. Attaches to lumbar muscles and the pelvis and runs diagonally upwards to the lower ribs.

Spinal Flexion and twisting at waist. Allows you to bend side to side.

Note: When the right side of the external oblique contracts it pulls the shoulder down and to the left. When twisting to the right side, your left external and right internal obliques are activated (Stoppani, Phd, J. (2006, July). ABS101. Muscle and Fitness, 107-131.).

Muscle

Common Name

Location

Movement

Erector Spinae

Lower Back

Runs along the spine

Extends spine back ward

Teres Major

Originates from scapula, attaches to upper arm

Assists Lats

Latissimus Dorsi

Lats

Runs from lower abdominals ; attaches to humerus

Pulls arms down toward your sides

Rhomboid

Upper Back

Lies beneath the trapezius

Horizontal pulling

Trapezius

Traps

Originates at base of skull and runs along the vertebrae and attaches to back of the shoulder blade.

Lifts Scapulae and the middle traps pull the scapula towards the spine.

Muscle

Common Name

Location

Movement

Triceps Brachii Long Head

Inside-rear of upper arm

Elbow extension

Triceps Brachii
Lateral Head

Outside rear of upper arm

Elbow extension

Triceps Brachii
Medial Head

Beneath Long Head and below the lateral head

Elbow extension

Muscle

Common Name

Location

Movement

Gluteus Maximus

Gluteus

Lies along the pelvis and attaches to the thigh bone

Extends hip

Hamstring Components

Biceps Femoris

Outside part of back thigh.

Extends hip and knee flexion

Semitendinosus

Starts on the lower pelvis and runs along the biceps femoris and attaches to the tibia (Inside part of back thigh).

Extends hip and knee flexion

Semimembranosus

Lies alongside the Semitendinosus on the insider rear (underneath).

Extends hip and knee flexion

Muscle

Common Name

Location

Movement

Gastrocnemius

Two headed muscle, which is the upper bulge on your calf.

Flexes ankle

Plantar Flexion

Flexion of Knee

Soleus

Flat sheet of muscle beneath the gastrocnemius

Flexes ankle

Plantar Flexion