By Bret Contreras; Human Kinetics (Organization)
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Additional resources for Bodyweight strength training anatomy : your illustrated guide to strength, power, and definition
Although you need to go deep for maximal effectiveness, try not to look up too much at the bottom of the movement so you don’t hyperextend the neck. E5716/Contreras/Fig. 4b/446078/JenG/R1 43 2 3 1 Side-to-Side Push-Up 4 E5716/Contreras/rate03/446043/FS/R1 Trapezius chest Anterior deltoid Triceps brachii Pectoralis major Rectus abdominis E5716/Contreras/Fig. 5ai/446079/JenG/R2 Descent to left side. E5716/Contreras/Fig. 5aii/446080/JenG/R1 Descent to right side. 44 E5716/Contreras/Fig. Begin in a standard push-up position, feet close together with toes on the floor, hands under shoulders.
The posterior deltoid is highly involved in the backhand stroke in tennis, a spinning backfist strike in mixed martial arts, rowing, or even a Frisbee serve. When carrying heavy loads at the sides of the body, the deltoids contract forcefully to keep the loads away from the body and prevent the humerus, the upper-arm bone, from pulling out of its socket. Place a folded towel on the forehead. 3a/446056/JenG/R1 making sure to keepE5716/Contreras/Fig. the body in a straight line. Hold for the desired amount of time.
Transverse, or horizontal, adductor. ) The posterior head is worked during various rowing and pull-up exercises because it acts as a shoulder extensor and transverse, or horizontal, abductor. However, this head is often underdeveloped. Specific attention to the rear delts is usually provided through transverse abduction movements of the shoulder. While all three heads contribute to handstand pushup movements, the anterior and lateral heads are worked the most during this category of lifts. The posterior head keeps the shoulder stable and contributes slightly to the overall motion.