Grade 12 Kin Upper Body Muscles

Upper Body Muscles which needs to include: Name, Origin, Insertion, Location, Action and Exercise to isolate it.

What is this muscle?

That muscle is the sternocleidomastoids.
The Origin: Sternum and Clavicle
Insertion: Temporal Bone
Location: Front and side of the neck
Action: They flex the neck and tilt the head.
Exercise to isolate it: Neck rotation against resistance

What muscle is this? Name, Orgin, Insertion, Location, Action and Exercise

Erector spinae
Origin: Skull,
Insertion: Sacrum,
Location: Around the spine/back area,
Action: Extends the spine and helps maintain an upright posture,
Exercise: Back extensions (Hyperextensions)

What muscle is this? Name, Action and Exercise

Anterior Abdominal muscles
External oblique, internal oblique, transversus abdominus and rectus abdominus.

Together the abs act as flexors of the trunk, and aid in maintaining posture, defecation, and childbirth

Exercises include situps or plank.

What do the muscles of the Pectoral Girdle do?

They act on and hold the pectoral girdle to the chest wall. They can be divided into anterior and posterior group, as well as superficial and deep layer.

What muscle is this? Name, Origin, Insertion, Location, Action and Exercise

This muscle is the pectoralis major.
Origin: Sternum, clavicle, ribs 1-6
Insertion: Lateral crest of humerus
Location: Chest Area
Action: The pectoralis major adducts and medially rotates the arm.
Exercises: Push ups, bench press and flys.

What muscle is this? Name, Origin, Insertion, Location, Action and Exercise

The pectoralis minor.
Origin: Ribs 3-5
Insertion: Scapula
Location: Chest, underneath the pectoralis major
Action: Steadies, depresses, and rotates the scapula.
Exercises: Standing fly and dips.

What muscle is this? Name, Origin, Insertion, Location, Action and Exercise

This muscle is the serratus anterior. A deep muscle of the pectoral girdle.
Origin: Ribs 1-8
Insertion: Medial border of scapula
Location: Along the side of the ribs, underneath the armpit
Action: Steadies, rotates, and holds the scapula.
Exercise: Incline shoulder raise

Remeber it as the “boxer’s muscle” as it pushes the shoulder blade forward

What muscle is this? Name, Origin, Insertion, Location, Action and Exercise

Trapezuis.
Origin: Occipital bone, C7 - T12
Insertion: Clavicle, acromnion
Location: Trap area, along the back
Action: Steadies and elevates scapula.
Exercise: Shrugs.

What muscle is this? Name, Origin, Insertion, Location, Action and Exercise

Latissimus dorsi
Origin: T7 - Sacrum, iliium, ribs 7-12
Insertion: Humerus
Location: Lower to mid back
Action: Latissimus dorsi depresses the scapula and adducts the arm.
Exercises: Chin-ups and pull-down

What muscle is this? Name, Origin, Insertion, Location, Action and Exercise

Levator Scapulae (Similar to the traps)
Origin: Cervical 1 - Cervical 4
Insertion: Scapula
Location: Near the back part of the neck
Action: Elevates the scapula
Exercise: Shrugs

What muscle is this? Name, Origin, Insertion, Location, Action and Exercise

Teres major.
Orgin: Inferior scapula
Insertion: Medial humerus
Location: Back of the shoulder underneath the traps
Action: Teres major adducts and medially rotates the arm.
Exercise: Internal arm rotations

What muscle is this? Name, Origin, Insertion, Location, Action and Exercise

Teres minor
Origin: Inferior scapula
Inseration: Lateral humerus
Location: Back of the shoulder underneath the traps
Action: Teres minor laterally rotates the arm.
Exercises: External arm rotations.

What muscle is this? Name, Origin, Insertion, Location, Action and Exercise

Rhomboid Major and Minor
Origin: C7, T-17
Insertion: Scapula
Location: Under the trapezius
Action: They are resposbile for retracting and elevating the scapula.
Exercise: Seated row

What muscle is this? Name, Origin, Insertion, Location, Action and Exercise

The deltoid
Origin: Clavicle and acromnion
Insertion: Humerus
Location: Shoulder
Action: Superficial abductor and flexor of the arm. It also gives the shoulder its rounded appearance
Exercise: Shoulder press and shoulder raise

What muscle is this? Name, Origin, Insertion, Location, Action and Exercise

Supraspinatus
Origin: Superior Scapula
Insertion: Humerus
Location: Upper back of shoulder
Action: Stablizes the joint and helps abduct the arm
Exercise: Shoulder raises in the scapular plain help to strength this muscle

What muscle is this? Name, Origin, Insertion, Location, Action and Exercise

Infraspinatus
Origin: Inferior scapula
Insertion: Lateral humerus
Location: Below the spine of the scapula
Action: Stabilizes the joint and helps to laterally rotate the arm
Exercise: Arm rotations help to strengthen this muscle.

What muscle is this? Name, Origin, Insertion, Location, Action and Exercise

Subscapularis
Origin: Subscapula
Insertion: Humerus
Location: Underneath the scapula
Action: This muscle stabilizes the joint and helps to medially rotate the arm.
Exercise: Internal arm rotations help to strengthen this muscle

What are the SITS muscles?

Supraspinatus, Infraspinatus, Teres minor, Subscapularis

In the upper limb what side is the flexors on and what side is the extensors on?

The flexors are on the anterior surface while the extensions are on the posterior surface.

What are some main flexors of the upper limb?

The main flexors are the biceps brachii, brachialis, and brachioradialis. As well as flexors and pronators of the forearm.

What are some main extensors of the upper limbs?

Main extensors are the triceps brachii. As well as extensors and supinators of the forearm.

What muscle is this? Name, Origin, Insertion, Location, Action and Exercise

Bicep Brachii
Origin: Scapula
Insertion: Radius
Location: Runs along the arm/humerus
Action: Bicep brachii is a powerful flexor of the elbow joint and a supinator of the forearm joint.
Exercise: Bicep curls / Arm curls

What muscle is this? Name, Origin, Insertion, Location, Action and Exercise

Brachioradialis
Origin: Distal humerus
Insertion: Radius
Location: Top part of the forarm
Action: Elbox flexor. Involved in the first phase of elbow flexion
Exercise: Arm curls strengthen this muscle

What muscle is this? Name, Origin, Insertion, Location, Action and Exercise

Brachialis
Origin: Anterior part of humerus
Insertion: Ulna
Location: Located under the biceps brachii
Action: Flexes the elbow joint
Exercise: Arm curls

What muscle is this? Name, Origin, Insertion, Location, Action and Exercise

The triceps brachii
Origin: Scapula and humerus
Insertion: olecranon of ulna
Location: Posterior surface of the arm
Action: Powerful extensor of the elbow.
Exercises: Arm extensions and dips.

What side are the extensors of the forearms?

The group of muscles located on the posterior surface of the forearm act as the extensors of the wrist and fingers.

These muscles include:

extensor carpi radialis

(longus & brevis),

extensor ulnaris,

extensor digitorum,

extensor pollicis,

extensor indicis and

others

What side are the flexors of the forearms?

The group of muscles located on the anterior surface of the forearm act as the flexors of the wrist and fingers.

These muscles include:

flexor carpi radialis,
flexor carpi ulnaris,
flexor digitorum,

flexor pollicis,
palmaris

longus,
pronator teres and

others.