Muscle Strengthening

Indications

Muscle weakness

To preserve muscle power in conditions where muscle weakness is anticipated

To increase bone density

To improve aerobic capacity

Contraindications

Unstable joint or dislocation

Severe inflammation

Unhealed fracture

Osteoporosis

Situations where active ROM or resistance work are contraindicated (e.g. postoperative restriction)

Chest, shoulder, biceps

Bench press

Lats, biceps

Pull-ups

Shoulders, trapezius, triceps

Shoulder press

Deltoids, trapezius

Upright rowing

Deltoids, chest, triceps

Push ups

Biceps

Biceps curls

Shoulders

Lateral raises

Gluteals, quadriceps

Squats

Calves

Heel raises

Abdominals

Abdominal curls

Low and mid-back spine extensors

Spine extensions

Obliques, quadratus lumborum

Side bridges

Test for measuring hand grip strength?

Hand Grip Test

What is the Kraus-Weber Test?

This fitness test measures the strength and flexibility of key postural (core) muscles.

Test 1: Strength of Abdominal & Psoas Muscles

Test 2: Strength of Abdominal and Minus Psoas Muscles

Test 3: Strength of Psoas and Lower Abdominal Muscles

Test 4: Strength of Upper Back Muscles

How to strengthen deltoid muscles?

Bench press (anterior deltoid)

Lateral raises (middle deltoid)

Inverse lateral raises (posterior deltoid)

How to strengthen pectoralis muscle?

Bench press, press up/push up, dips

How to strength biceps?

Bicep curls, cable curls

How to strength rectus abdominis?

Crunches

How to strength external obliques?

Side rotation crunches

Torso twist

How to strengthen quadriceps?

Leg extensions

Lunges

Step squat

How to strength trapezius?

Standing rowing

Shoulder shrugs

How to strengthen latissims dorsi?

Lateral pull down

One arm row

How to strengthen triceps?

Triceps extension

Tricep dips

How to strengthen gluteus maximus?

Squats

Lunges

How to strengthen hamstrings?

Leg curls

Deadline (straight-legged)

How to strengthen calf muscles?

Squats

Tip-toes