Warrior Blog

Muscle Monday - Brachialis & Coracobrachialis Sounding like a pair of prehistoric dinosaurs, today we go deep into the muscles of the upper arm. And while these two little muscles lie deep and aren't terribly visible, they play critical movement roles for your arms. The brachialis (brachialis anticus) is a muscle in the upper arm that flexes the elbow joint. It is a flat muscle that lies underneath the biceps brachii, originating from the lower half of the humerus, crossing the elbow joint, and inserting at the top of the ulna. The coracobrachialis is a long and slender muscle on the front of the arm. It originates from the coracoid process of scapula (shoulder) and inserts in the middle of the humerus. The coracobrachialis muscle produces flexion and adduction of the arm at the shoulder joint. The coracobrachialis also serves as an antagonist muscle for the deltoid muscle, which inserts near the same spot on the opposite side of the humerus. #Heal...

Muscle Monday - Triceps Brachii The triceps brachii is responsible for extending your forearm at the elbow. The muscle has 3 heads - the long head and the lateral head are visible at the back of the upper arm and the two heads are responsible for the desirable horseshoe shape when flexed. The medial head lies deep beneath the long and lateral heads. Check out your triceps by fully extending your arm at the elbow against resistance - you'll be able feel your triceps on the back of your upper arm! #HealthyLivingWarrior #GayPersonalTrainer #GayTrainer #PersonalTrainer #Trainer #PersonalTraining #Training #OnlinePersonalTraining #Fitness #FitnessGoals #WarriorWorkouts #GymMotivation #Exercise #Workout #Active #ResistanceTraining #LiftHeavy #DoYouEvenLift #TrainHard #WorkoutRoutine #MuscleMonday #Anatomy #Muscle #MuscleGain

Muscle Monday - Biceps Brachii Biceps brachii is one of the main muscles of the upper arm which acts on both the shoulder joint and the elbow joint. It derives its name from the fact that it consists of two parts (heads).   The Long head is on the outside area of upper arm, and the Short head is on the interior area of the upper arm.   Muscle Origins (proximal attachments) a. Long head: supraglenoid tubercle of the scapula. b. Short head: coracoid process of the scapula. Muscle Insertion: (distal attachments) a. Radial tuberosity. b. Bicipital aponeurosis to the fascia on the medial side of the forearm. Actions - Both Heads: a. Flex the arm (weakly) at the shoulder b. Flex the forearm at the elbow c. Supinate (inward rotation) of the forearm at the elbow

The rotator cuff is a group of four deep muscles that hold your upper arm in place in your shoulder. These muscles support you to make all the motions of your arm and shoulder.  The head of your humerus (your upper arm bone) [2] fits into the socket of your scapula (shoulder blade) [1] .  When you extend your arm out away from your body, the rotator cuff muscles keep it from popping out of the socket. Four muscles and their attached tendons make up the rotator cuff - with each of them supporting a specific shoulder motion pattern.  All four muscles originate in your shoulder blade, and the other end of each of the muscles is attached to different parts of your upper arm bone. You can use the acronym SITS to help remember these four muscles: Supraspinatus [3] is responsible for about the first 15 degrees of abduction motion (movement away from the centerline of your body). After that, your deltoid and trapezius muscles take over. Infraspinatus [4]  is the main muscl...

Pectoralis Minor - #MuscleMonday Today, we go deeper into the chest to the Pectoralis Minor.     This is a thin, flat, triangular muscle that lies under your pectoralis major muscle.    The muscle originates from the 3rd, 4th, and 5th ribs (on each side of the chest) and inserts as a flat tendon at the “coracoid process” of the shoulder blade. Your pectoralis minor muscle is responsible for stabilization, depression, abduction (or protraction), upward tilt, and downward rotation of the shoulder blade (scapula).    If you have your ribs immobilized, the pectoralis minor brings the scapula forward.    If the scapula is immobilized, then the muscle lifts your rib cage up.   This deep muscle works with the serratus anterior muscles to create the full range of movement for the scapula. Building size in this deep muscle will add to your overall chest volume - don’t underestimate the value in making sure you activate this m...

MuscleMonday - Pectoralis Major There are 2 heads (parts) to the thick, fan-shaped pectoralis major muscle.   The Clavicular head originates   from the 1/2 of the clavicle bone closest to the centre line of the body The Sternal head originates from the Manubrium (upper section) and Body (lower section) of the sternum.   Both heads come together to a flat tendon that inserts on the humerus (upper arm) bone. Your pectoralis major has 4 actions - and is primarily responsible for movement of the shoulder joint.   1 - Flexion of the humerus - like in an underhand ball throw 2 - Adduction of the humerus - like in flapping your arms 3 - Rotation of the humerus towards the middle of the body - like in arm wrestling 4 - Stability in keeping the arm attached to the trunk of your body.   Building muscle size increases the functionality of this muscle.   We’ll work the pectoralis major through a combination of multi-joint and single-joint...