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