Barbell Thruster
| English Name | Barbell Thruster |
|---|---|
| Difficulty | Intermediate |
| Exercise Types | پویا |
| Primary Muscle (EN) | Quadriceps |
| Muscle Groups | Full body Hips muscles Leg muscles Shoulder Muscles |
|---|---|
| Workout Type | Endurance Strength training |
| Required equipment | Barbell |
💠 Exercise guide
The barbell thruster is a compound and explosive movement that combines a squat and an overhead press.
This exercise simultaneously engages multiple large muscle groups in the body, significantly enhancing strength, power, aerobic capacity, and muscular endurance.
The barbell thruster, due to its multi-joint nature, is one of the best movements for CrossFit programs and circuit training.
Properly performing this movement improves lower body explosive power and strengthens the core muscles.
This exercise is highly beneficial for burning calories, improving neuromuscular coordination, and preparing athletes.
The barbell thruster has widespread use in strength and fitness programs.
💠 How to perform the exercise
Preparation
✅ Place the barbell with an appropriate weight in the front rack position on your chest
✅ Feet shoulder-width apart, chest up, back straight
✅ Elbows pointing forward, core tight
Execution method
✅ Begin the movement with a deep squat
✅ Lower the hips until the thighs are parallel to the ground, knees outward, heels flat on the floor
✅ Without pausing, explode upward through the heels
✅ As the legs straighten, press the barbell directly overhead
✅ At the end of the movement, arms should be fully extended with the barbell overhead
✅ Control the descent and repeat
Coaching tips and recommendations
✔ Maintain proper torso and squat form
✔ Use lower body strength to initiate the overhead press
✔ Keep the barbell close to the body and press in a straight path
✔ Inhale on the way down, exhale on the way up
✔ Choose an appropriate weight to maintain correct technique
✔ Avoid fully locking out the joints at the end of the movement
✔ Warm up the shoulder and knee joints before performing the exercise
Benefits of the exercise
1️⃣ Increases upper and lower body strength and explosive power
2️⃣ Improves muscular endurance in compound movements
3️⃣ Strengthens the core and stabilizing muscles of the torso
4️⃣ Boosts energy expenditure and supports fat loss
5️⃣ Ideal for enhancing athletic performance and overall conditioning
6️⃣ Enhances neuromuscular coordination and reaction speed
7️⃣ Highly effective in fitness and CrossFit programs
8️⃣ Reduces workout time by engaging multiple muscles
9️⃣ Builds power for jumping, sprinting, and explosive movements
🔟 Can be performed with various weights and adapted to any fitness level
💠 Muscles engaged in the movement
The barbell thruster, combining a squat and overhead press, simultaneously activates both the lower and upper body muscles. The primary muscles responsible for the deep squat are engaged, while the synergist muscles complete the overhead press. The stabilizers keep the torso and shoulders stable to ensure the movement is performed safely and effectively.
Main muscles
Synergistic muscles
Stabilizers
Quadriceps Femoris Muscle
Quadriceps Femoris Muscle
The quadriceps femoris is one of the strongest and most important muscles of the leg, located at the front of the thigh. It plays a key role in knee extension, stabilizing the knee joint, and hip flexion.
🔹 The quadriceps group consists of four separate muscles that work together:
1️⃣ Rectus Femoris – the only quadriceps muscle that crosses the hip joint and affects hip movement.
2️⃣ Vastus Lateralis – the largest quadriceps muscle, located on the outer side of the thigh.
3️⃣ Vastus Medialis – the inner muscle that helps stabilize the kneecap (patella).
4️⃣ Vastus Intermedius – the deep quadriceps muscle situated beneath the rectus femoris.
✅ Persian Name: Chaharsar Rani
✅ Latin Name: Quadriceps Femoris
✅ Common Names: Front Thigh Muscle, Quads
✅ Location:
🟡 Located at the front of the thigh, originating from the pelvis and femur.
🟡 Connected to the kneecap (patella) via the common quadriceps tendon, which then attaches to the tibia.
🟡 It is the primary knee extensor and plays an essential role in walking, running, jumping, and sitting.
✅ 🦾 Origin
✔ Rectus Femoris: Anterior Inferior Iliac Spine (AIIS)
✔ Vastus Lateralis: Lateral surface of the femur
✔ Vastus Medialis: Medial surface of the femur
✔ Vastus Intermedius: Anterior and lateral surfaces of the femur
✅ 🦿 Insertion
✔ All four muscles converge into the quadriceps tendon.
✔ The quadriceps tendon attaches to the kneecap (patella), which connects via the patellar ligament to the tibial tuberosity on the shinbone (tibia).
✅ 📌 Function
✔ Knee extension – straightening the knee, as seen in squats and jumping
✔ Knee stabilization – maintaining knee balance during standing and movement
✔ Hip flexion – performed only by the rectus femoris muscle
🔹 Movement Example: Active during stair climbing, running, and lifting weights in squats.
✅ 💪🏻 Muscle Fiber Types
✔ A combination of ✔ A combination of slow-twitch fibers (Type I) and fast-twitch fibers (Type II).
✔ Type I fibers for endurance during walking and standing.
✔ Type II fibers for fast, powerful contractions in activities like sprinting and jumping.
✅ 🏋🏻♂️ Role in Motor and Athletic Performance
✔ Plays a key role in all strength, endurance, and speed-based sports.
✔ Essential for weightlifters, runners, basketball players, and gymnasts.
✅ 🧗🏻♂️ Muscle Strength and Endurance
✔ Strengthening this muscle improves movement performance and helps prevent knee injuries.
✔ Weakness, especially in the vastus medialis, can lead to kneecap discomfort known as Patellar Tracking Disorder.
🧠 Innervation
✔ Femoral nerve (L2, L3, L4)
🩸 Blood Supply
✔ Femoral artery and its branches, including the deep femoral artery.
✅ 🤼♂️ Role in Sports and Physical Activities
✔ Bodybuilding: Vital in squats, lunges, and leg presses.
✔ Soccer and Basketball: Essential for running and quick direction changes.
✔ Track and Field: Key for acceleration and high jumps.
✔ Cycling: Responsible for generating power during pedaling.
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Works in coordination with the gluteal muscles, hamstrings, and calf muscles to stabilize leg movements.
✔ Strengthening this muscle enhances knee stability and reduces joint injuries.
✅ 💉 Vulnerability and Potential Issues
✔ Quadriceps strains commonly occur in sports involving sudden movements.
✔ Quadriceps tendinitis can develop from intense training without adequate rest.
✔ Weakness in this muscle increases stress on the knee, leading to problems like Patellofemoral Pain Syndrome (PFPS).
✅ 🏋🏻♂️ Key Exercises to Strengthen the Quadriceps
1️⃣ Squats – the most effective exercise for the quads
2️⃣ Leg Press – focuses on knee extension
3️⃣ Lunges – improves knee strength and stability
4️⃣ Step-Ups – enhances functional muscle capacity
5️⃣ Leg Extensions (machine) – isolates the quadriceps for targeted strengthening
✅ 🧘🏻♀️ Stretching and Recovery
✔ Standing Quad Stretch
✔ Seated Quadriceps Stretch
✔ Foam Rolling to enhance recovery and reduce muscle tension
✅ Interesting Fact
✔ The quadriceps femoris is the strongest knee extensor muscle in the body!
✔ The rectus femoris is the only muscle in this group that also crosses and acts on the hip joint.
✅ Practical Tip
✔ To prevent knee injuries, strengthening the quadriceps along with the hamstrings and gluteal muscles is essential.
✔ Combining strength exercises (like squats and lunges) with stretches (such as the Standing Quad Stretch) improves performance and reduces injury risk.
🔴 Name and Location: A group of four muscles at the front of the thigh, attaching to the kneecap.
🟠 Anatomy: Comprises four parts—rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius.
🟡 Function: Knee extension, knee stabilization, and hip flexion (only by rectus femoris).
🟢 Physiology: A mix of slow- and fast-twitch fibers for both strength and endurance.
🔵 Innervation: Femoral nerve (L2–L4).
🟣 Exercises: Squats, lunges, step-ups, leg press.
⚫ Interesting Fact: The strongest knee extensor muscle group in the body!
Gluteus Maximus Muscle
Gluteus Maximus Muscle
The gluteus maximus is one of the most important and powerful muscles in the body, playing a key role in hip movement, balance, and pelvic stability. It’s essential for strength-based activities like squats, deadlifts, and running, where it drives hip extension and helps maintain pelvic stability.
✅ Persian Name: Sorini Bozorg
✅ Latin Name: Gluteus Maximus
✅ Common Name: Buttock Muscle, Glutes
✅ Location:
🟡 Located at the back of the pelvis, lying over the other gluteal and thigh muscles.
🟡 It is the largest and most superficial muscle in the gluteal region.
🟡 Originates from the ilium (hip bone) and sacrum, attaching to the iliotibial band and the femur.
✅ 🦾 Origin
✔ Posterior surface of the ilium (Ilium)
✔ Posterior surface of the sacrum (Sacrum) and coccyx (Coccyx)
✔ Sacrotuberous ligament (Sacrotuberous Ligament)
✅ 🦿 Insertion
✔ Iliotibial band (IT Band)
✔ Gluteal tuberosity of the femur
✅ 📌 Function
1️⃣ Hip extension (moving the hip backward, as in deadlifts and climbing stairs)
2️⃣ External rotation of the hip (turning the thigh outward, like in lateral lunges)
3️⃣ Hip abduction and adduction (moving the thigh away from or toward the body, depending on muscle fibers)
4️⃣ Stabilizing the pelvis and knee through the iliotibial band (IT Band)
✅ 💪🏻 Muscle Fiber Types
✔ Contains fast-twitch fibers (Type II) for powerful movements like deadlifts and squats.
✔ Also includes slow-twitch fibers (Type I) to maintain balance and stability during static positions.
✅ 🏋🏻♂️ Role in Movement and Athletic Performance
✔ Bodybuilding: Engaged in key exercises like squats, deadlifts, and hip thrusts.
✔ Running and Jumping: Generates the force needed for propulsion and acceleration.
✔ Endurance and Balance: Supports static activities such as prolonged standing and walking.
✅ 🧗🏻♂️ Muscle Strength and Endurance
✔ The strongest muscle in the body when it comes to hip extension power.
✔ Weakness can lead to pelvic imbalance, increased lumbar lordosis (excessive lower back curve), knee pain, and reduced athletic performance.
🧠 Innervation
✔ Inferior gluteal nerve (L5, S1, S2)
🩸 Blood Supply
✔ Superior and inferior gluteal arteries
✅ 🤼♂️ Role in Sports and Physical Activities
✔ Weightlifting: Drives hip extension in deadlifts, squats, lunges, and hip thrusts
✔ Running and Jumping: Aids in acceleration and pelvic stabilization
✔ Resistance Sports: Enhances knee and pelvic stability for dynamic movements
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Works alongside the gluteus medius and minimus to control hip movements
✔ Collaborates with the hamstrings for hip extension and pelvic stabilization
✔ Stabilizes the knee through the iliotibial band (IT Band)
✅ 💉 Vulnerability and Potential Issues
✔ Weakness in the gluteus maximus increases the risk of lower back pain, knee problems, and poor balance.
✔ Insufficient strengthening can lead to muscle spasms and pain in the gluteal region.
✅ 🏋🏻♂️ Strength Training Exercises to Build the Gluteus Maximus
1️⃣ Deadlifts – the primary movement for hip extension
2️⃣ Hip Thrusts – directly target the gluteus maximus
3️⃣ Weighted Squats – a compound exercise strengthening both glutes and hamstrings
4️⃣ Lunges – work the gluteus maximus while challenging balance
5️⃣ Glute Bridge – an excellent exercise to engage the muscle at home
✅ 🧘🏻♀️ Stretching and Recovery Exercises
✔ Glute Stretch to relieve muscle spasms and enhance function
✔ Pigeon Pose to increase gluteal flexibility and reduce lower back tension
✅ 🔬 Interesting Fact:
✔ The gluteus maximus plays the biggest role in shaping and powering the lower body.
✔ In professional athletes, this muscle is often highly developed due to intense training.
✅ 💡 Practical Tip:
✔ To better activate the gluteus maximus during workouts, start with activation exercises like bodyweight glute bridges and lunges before your main training.
🔴 Name and Location: The largest and most superficial muscle in the gluteal region, attaching to the hip bone (ilium) and the femur.
🟠 Anatomy: Originates from the ilium and sacrum, attaching to the gluteal tuberosity of the femur and the iliotibial band.
🟡 Function: Hip extension, external rotation, and stabilization of the pelvis and knee.
🟢 Physiology: A blend of slow-twitch and fast-twitch muscle fibers, providing both strength and endurance.
🔵 Innervation: Inferior gluteal nerve (L5, S1, S2)
🟣 Importance: Active during weightlifting, running, jumping, and lower body movements
🟤 Exercises: Deadlifts, hip thrusts, squats, lunges, glute bridges
⚫ Interesting Fact: The most important muscle for… shaping and strengthening the lower body, as well as preventing lower back pain.
Hamstring Muscles
Hamstring Muscles
The hamstring muscles are a group of three main muscles located at the back of the thigh: the biceps femoris, semitendinosus, and semimembranosus. They originate from the pelvis and extend down to the bones of the lower leg (tibia and fibula). Functionally, they play a crucial role in bending (flexing) the knee and extending the hip joint.
These muscles also play a vital role in pelvic stability and in controlling movements involved in running, jumping, and changing direction during sports. Injuries in this area are common, especially in speed-based activities. Regular strengthening and stretching of the hamstring group help reduce injury risk, increase speed, and improve overall lower limb performance.
✅ Persian Name: Hamstring Muscles | Hamstrings
✅ Latin Name: Hamstring Muscles
✅ Common Name: Back of the Thigh Muscles
✅ Location:
🟡 Located in the posterior part of the thigh, between the pelvis and the calf.
🟡 Includes three main muscles:
-
Biceps Femoris Muscle: located in the posterolateral part of the thigh.
-
Semitendinosus Muscle: located in the middle of the back of the thigh.
-
Semimembranosus Muscle: Located in the deep, inner part of the thigh
🟡 All of these muscles originate from an area in the pelvis (the ischium) and attach to the bones of the calf (tibia or fibula).
🟡 Primary functions of these muscles:
▪️ Flexion of the knee joint
▪️ Extension of the hip joint
▪️ Stabilizing the pelvis and controlling movements in activities like walking, running, jumping, and sudden stops.
🦾 1. Biceps Femoris Muscle
🔹 Long Head
✅ Origin:
✔ Ischial Tuberosity
✅ Insertion:
✔ Head of the Fibula
✅ Functions:
✔ Knee Flexion
✔ Hip Extension
✔ Stabilizing the pelvis during walking and running
✅ Innervation:
✔ Sciatic Nerve Tibial Nerve (L5, S1, S2) Tibial Nerve (L5, S1, S2)
🔹 Short Head
✅ Origin:
✔ Linea Aspera of Femur
✅ Insertion:
✔ Head of the Fibula
✅ Function:
✔ Only involved in knee flexion
✔ Does not play a role in hip extension
✔ Does not play a role in hip extension
✅ Innervation:
✔ Common Peroneal Nerve Common Peroneal Nerve (L5, S1, S2)
🦾 2. Semitendinosus Muscle
✅ Origin:
✔ Ischial Tuberosity
✅ Insertion:
✔ Proximal medial surface of tibia (Pes Anserinus)
✅ Function:
✔ Knee flexion
✔ Hip extension
✔ Internal rotation of the lower leg when the knee is bent
✔ Pelvic stabilization during movement
✅ Innervation:
✔ Tibial nerve Tibial Nerve (L5, S1, S2)
🦾 3. Semimembranosus Muscle
✅ Origin:
✔ Ischial Tuberosity
✅ Insertion:
✔ Posterior part of medial condyle of tibia
✅ Function:
✔ Knee flexion
✔ Hip extension
✔ Internal rotation of the lower leg when the knee is bent
✔ Stabilization of the hip and knee joints
✅ Innervation:
✔ Tibial nerve Tibial Nerve (L5, S1, S2)
✅ 💪🏻 Muscle Fiber Type
✔ Hamstring muscles contain a mix of Type I (slow-twitch) and Type II (fast-twitch) fibers.
✔ Type I fibers are suited for endurance activities such as long-distance running and continuous walking.
✔ Type II fibers are activated during powerful, explosive movements like sprinting, quick direction changes, and throwing.
✅ 🏋🏻♂️ Role in Movement and Athletic Performance
✔ They play a central role in knee flexion, hip extension, jumping, squats, lunges, deadlifts, sprinting, and high-speed running.
✔ Hamstrings help maintain dynamic stability of the hip and knee joints by preventing knee hyperextension during running and jumping.
✔ These muscles are highly active in decelerating movements and sudden changes of direction, especially in sports like football, basketball, and track and field.
✅ 🧗🏻♂️ Muscle Strength and Endurance
✔ Regular strengthening of the hamstring muscles leads to:
🔹 Reduced risk of hamstring tears, especially during explosive movements
🔹 Prevention of anterior cruciate ligament (ACL) injuries
🔹 Improved muscular balance between the front and back of the thigh
🔹 Enhanced performance in strength training, sprinting, and acrobatic movements
🧠 Innervation
✔ Biceps Femoris Muscle:
▪️ Long Head: Tibial Nerve (L5, S1, S2)
▪️ Short Head: Common Peroneal Nerve (L5, S1, S2)
✔ Semitendinosus Muscle:
▪️ Tibial Nerve (L5, S1, S2)
✔ Semimembranosus Muscle:
▪️ Tibial Nerve (L5, S1, S2)
🩸 Blood Supply
✔ Deep Femoral Artery (Profunda Femoris)
✔ Perforating Branches of the Deep Femoral Artery
✔ Popliteal Artery – especially in the posterior knee region to support the distal part of the hamstrings
✅ 🤼♂️ Role in Sports and Physical Activities
✔ Bodybuilding: The hamstrings are heavily engaged during strength exercises like squats, deadlifts, and lunges—especially during hip extension and controlled return phases.
✔ Running and Jumping: During the swing phase of running, the hamstrings are responsible for knee flexion and shock absorption upon landing. They also help generate initial force for sprints, vertical jumps, and directional changes.
✔ Team Sports like Football and Basketball: They play a crucial role in explosive movements, acceleration, sudden deceleration, and knee stabilization.
✅ 🏌🏻♂️ Connection with Other Muscles and Joints
✔ The hamstring muscles, along with the semitendinosus and semimembranosus, assist in stabilizing and controlling movements of the knee and hip, especially during compound movements or weightlifting.
✔ Hamstrings help reduce excessive load on the knee joint and create a strength balance with the quadriceps.
✔ During forward trunk bending, coordination between the hamstrings and spinal extensors is essential for maintaining balance.
✅ 💉 Vulnerability and Potential Issues
✔ The hamstrings are among the most commonly injured muscles in professional athletes, especially during high-speed movements and sudden changes of direction.
✔ Common injuries include:
▫️ Strain
▫️ Partial or complete tear
✔ Weakness or tightness in the hamstrings can lead to:
▫️ Reduced control of knee movements
▫️ Increased risk of ACL injury
▫️ Hip joint instability
✔ Regular strengthening and stretching exercises can play a key role in injury prevention.
✅ 🏋🏻♂️ Key Exercises to Strengthen the Biceps Femoris Muscle
1️⃣ Romanian Deadlift
🔹 Primarily targets the long head of the biceps femoris
🔹 Emphasizes controlled stretch during the lowering phase
🔹 Builds strength and control in the hamstring and hip region
2️⃣ Single Leg Squat
🔹 Isolated activation of the lower limb
🔹 Enhances neuromuscular balance and joint control
🔹 Effectively loads the hamstrings and supporting muscles
3️⃣ Reverse Lunges
🔹 Engages both heads of the biceps femoris
🔹 Improves dynamic function of the hip and knee joints
🔹 Suitable for injury prevention and rehabilitation
4️⃣ Swiss Ball Hamstring Curls
🔹 Focus on concentric and eccentric muscle phases
🔹 Enhances muscular endurance and core control
🔹 Can be performed at home or in minimally equipped environments
5️⃣ Resistance Band Glute Bridge
🔹 Simultaneous activation of glutes and hamstrings
🔹 Ideal for strengthening the posterior chain
🔹 Enhances stability in the hip region
✅ 🧘🏻♀️ Stretching and Recovery Movements
✔ Standing Hamstring Stretch
▪️ Reduces tension in the back of the thigh
▪️ Improves flexibility and decreases muscle stiffness
✔ Cobra Stretch
▪️ Although primarily designed for the spine, it aids hamstring function by increasing stretch in the posterior chain
▪️ A suitable addition for recovery after strength training sessions
✅ 🧠 Interesting Fact
✔ The short head of the biceps femoris, unlike the long head and other hamstring muscles, does not originate from the hip but instead arises from the linea aspera of the femur.
🔹 For this reason, some anatomical references do not consider it part of the “true” hamstring group.
🔹 This muscle only affects the knee joint and does not contribute to hip movements.
✅ 🛡️ Practical Tip
✔ The hamstrings are among the most commonly injured muscle groups in athletes, especially during high-speed movements or sudden changes in direction.
🔹 To reduce the risk of hamstring strains or tears:
▪️ Include eccentric strengthening exercises (such as Nordic Hamstring curls) in your training routine.
▪️ Perform both dynamic and static stretching exercises regularly before and after workouts.
▪️ Pay close attention to maintaining a strength balance between the quadriceps and hamstrings.
🔴 Name and Location:
A group of muscles located at the back of the thigh, consisting of three muscles:
▫️ Biceps Femoris
▫️ Semitendinosus
▫️ Semimembranosus
These muscles originate from the hip and insert into the bones of the lower leg (tibia and fibula).
🟠 Anatomy:
All originate from the ischial tuberosity of the pelvis (except for the short head of the biceps femoris) and are involved in knee flexion and hip extension.
The biceps femoris has two distinct heads—long and short—with different neural innervations.
🟡 Function:
✔ Knee flexion
✔ Hip extension
✔ Assisting in stabilization of the hip and knee during movement
✔ Internal rotation of the leg by the semimembranosus and semitendinosus
✔ External rotation of the leg by the long head of the biceps femoris
🟢 Physiology:
✔ Composed of both slow-twitch (Type I) and fast-twitch (Type II) fibers
✔ Slow-twitch fibers support long-duration endurance
✔ Fast-twitch fibers power explosive movements and jumps
🔵 Innervation:
✔ Biceps Femoris:
▫️ Long Head: Tibial Nerve (L5–S2)
▫️ Short Head: Common Peroneal Nerve (L5–S2)
✔ Semitendinosus and Semimembranosus:
▫️ Tibial Nerve (L5–S2)
🟣 Functional Importance:
✔ Play a key role in sports like running, jumping, squatting, lunging, deadlifting, football, and basketball
✔ Stabilize the hip and protect the knee during dynamic movements
✔ Hamstring muscles are especially active in decelerating motions and quick directional changes
🟤 Recommended Exercises:
1️⃣ Romanian Deadlift
2️⃣ Reverse Lunges
3️⃣ Resistance Band Glute Bridge
4️⃣ Standing Hamstring Stretch
5️⃣ Swiss Ball exercises for improved control and stability
⚫ Fun Fact:
The short head of the biceps femoris, unlike the other hamstring muscles, does not originate from the pelvis and only acts on the knee;
for this reason, some sources do not consider it a “true” member of the hamstring group.
Anterior Deltoid muscle
Anterior Deltoid Muscle
🔹 The anterior deltoid is one of the three parts of the deltoid muscle. Its primary functions are moving the arm forward (flexion), internal rotation, and assisting in horizontal shoulder movements. This muscle plays a key role in many upper-body exercises, especially strength training movements like bench press, front raises, and throwing actions.
🔹 The anterior deltoid is one of the most important muscles involved in pressing and pushing movements. Due to its engagement in many strength exercises, it is often well-developed among athletes and bodybuilders. However, overusing this muscle without strengthening the posterior shoulder muscles (posterior deltoid and rotator cuff) can lead to muscular imbalances and increase the risk of shoulder injuries.
✅ Persian Name: Deltoid Ghodami
✅ Latin Name: Anterior Deltoid
✅ Common Names: Front part of the deltoid muscle | Anterior head of the shoulder
✅ Location:
🟡 Located at the front of the shoulder, forming the anterior part of the deltoid muscle.
🟡 Originates from the clavicle and lies over the upper part of the humerus.
🟡 Alongside the middle and posterior parts of the deltoid, it acts as part of the shoulder cap and assists in arm movements.
✅ 🔹 Origin
✔ Anterior surface of the lateral third of the clavicle (Clavicle – Anterior Surface of Lateral Third)
✅ 🔹 Insertion
✔ Deltoid tuberosity on the humerus bone (Deltoid Tuberosity, Humerus)
✅ 🔹 Function
📌 Primary functions of the anterior deltoid:
✔ Arm flexion – moving the arm forward (like raising the hand in front of the body)
✔ Internal rotation of the arm – rotating the arm inward toward the body
✔ Assisting in horizontal adduction – moving the arm inward on a horizontal plane (such as during a chest fly)
✔ Helping stabilize the shoulder joint during upper-body movements
📌 Movements that activate the anterior deltoid:
✔ Raising the arm forward (such as front raises)
✔ Throwing movements (ball throws, javelin throws)
✔ Moving weights in pressing and fly exercises
✅ 💪🏻 Muscle Fiber Types
✔ A combination of fast-twitch fibers (Type II) and slow-twitch fibers (Type I)
✔ Predominantly composed of fast-twitch fibers for rapid and powerful movements
✔ This characteristic makes the anterior deltoid highly active in explosive and strength exercises like weightlifting and throwing
✅ 🏋🏻♂️ Role in Sports and Physical Activities
✔ Active in all pressing, throwing, and forward arm-raising exercises
✔ Plays a key role in strength sports, bodybuilding, weightlifting, boxing, and discus throwing
✔ An important muscle in daily activities such as lifting objects and carrying items
✅ 🧗🏻♂️ Strength and Endurance
✔ Requires high strength for pressing exercises and overhead movements
✔ Overdevelopment can lead to muscular imbalances and increase the risk of shoulder injuries
✅ 🧠 Innervation
✔ Axillary nerve (C5, C6), which controls the movements of this muscle.
✅ 🩸 Blood Supply
✔ Posterior Circumflex Humeral Artery
✔ Thoracoacromial Artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ One of the key muscles for pushing and pressing movements in bodybuilding and weightlifting
✔ Active in throwing sports, swimming, boxing, gymnastics, and pulling movements
✔ Weakness can reduce pressing strength and increase the risk of shoulder injury
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Closely connected with the middle deltoid, pectoralis major, rotator cuff muscles, and triceps brachii
✔ Weakness in this muscle can lead to excessive strain on the shoulder joint and reduced upper body strength
✅ 💉 Vulnerability and Potential Issues
✔ One of the muscles prone to inflammation and strain due to high activity in upper-body training
✔ Weakness can cause excessive strain on the pectoral and shoulder muscles, leading to shoulder injuries
✅ 🏋🏻♂️ Strength Training Exercises for the Anterior Deltoid
1️⃣ Front Raise with Dumbbells – the most important exercise for strengthening the anterior deltoid
2️⃣ Overhead Shoulder Press with Dumbbells or Barbell – high engagement of the anterior deltoid
3️⃣ Arnold Press – simultaneous strengthening of all deltoid parts with emphasis on the anterior head
4️⃣ Incline Bench Press – combined strengthening of the anterior deltoid and pectoralis major
5️⃣ Close-Grip Push-ups – bodyweight exercise targeting this muscle
✅ 🧘🏻♀️ Stretching and Recovery
✔ Stretching the arm forward and across the body to improve flexibility and prevent muscle tightness
✔ Using a foam roller to reduce muscle tension and enhance blood flow
✅ Fun Fact
✔ The anterior deltoid is most engaged in throwing movements, which is why athletes in discus, javelin, and boxing typically have a very strong anterior deltoid.
✅ Practical Tip
✔ Overdeveloping the anterior deltoid without balancing it with the posterior deltoid can lead to muscular imbalances and increased stress on the shoulder joint.
🔴 Name and Location: A superficial muscle located at the front of the shoulder joint, originating from the clavicle.
🟠 Anatomy: Part of the deltoid muscle that, along with the middle and posterior deltoids, surrounds the shoulder and attaches to the humerus.
🟡 Function:
✔ Arm flexion – moving the hand forward
✔ Internal rotation of the arm – rotating the hand inward
✔ Horizontal adduction – assisting in bringing the arm inward on a horizontal plane
🟢 Physiology: Composed mainly of fast-twitch fibers, which provide power and speed in pressing movements.
🔵 Innervation: Axillary nerve, which controls the movements of this muscle.
🟣 Importance: Plays a vital role in pressing exercises, throwing, bodybuilding, boxing, and strength sports.
🟤 Exercises:
✔ Front raise
✔ Shoulder press
✔ Arnold press
✔ Incline bench press
✔ Close-grip push-ups
⚫ Fun Fact: One of the most utilized muscles in throwing and pressing movements, which, if overdeveloped, can lead to muscular imbalances and shoulder injuries.
Triceps Brachii Muscle
Triceps Brachii Muscle
The triceps brachii is one of the strongest muscles at the back of the arm, primarily responsible for elbow extension and generating power in pushing movements. This three-headed muscle (long, medial, and lateral heads) is located on the back of the arm and attaches to the ulna bone in the forearm.
✅ Why is this muscle important?
✔ The sole muscle responsible for elbow extension and essential in strength movements.
✔ Stabilizes the elbow and shoulder joints during pressing exercises like the bench press.
✔ Directly impacts strength gains in bodybuilding, gymnastics, boxing, and weightlifting.
✅ Persian Name: Azole Se Sare Bazoei
✅ Latin Name: Triceps Brachii
✅ Common Name: Back of the Arm
✅ Location:
🟡 Located in the posterior (back) part of the arm, extending from the scapula to the forearm bone.
🟡 Composed of three heads: long, medial, and lateral.
🟡 Responsible for elbow extension and assists in shoulder stabilization.
✅ 🦾 Origin
✔ Long Head: originates from the infraglenoid tubercle of the scapula
✔ Medial Head: originates from the posterior surface of the humerus, below the lateral head
✔ Lateral Head: originates from the posterior surface of the humerus, above the medial head
✅ 🦿 Insertion
✔ Ulna bone – olecranon process
✅ 📌 Classification and Function
The three main heads of the triceps brachii muscle are:
1️⃣ Long Head
✔ The strongest head and the only one originating from the scapula.
✔ Besides extending the elbow, it plays a role in arm movements and shoulder stabilization.
✔ More active in movements that involve pulling weight behind the body, such as parallel dips.
2️⃣ Medial Head
✔ Located beneath the lateral head and more active during strength and endurance movements.
✔ Plays a greater role in light, repetitive exercises like cable triceps extensions.
3️⃣ Lateral Head
✔ Responsible for muscle mass and the V-shape appearance of the back of the arm.
✔ More active in heavy exercises such as close-grip bench press and lying barbell triceps extensions.
✅ Main Functions:
✔ Elbow extension – the primary muscle responsible for straightening the forearm.
✔ Stabilizes the elbow during pressing movements such as push-ups and bench press.
✔ Assists shoulder movements (long head of the muscle).
✅ 💪🏻 Muscle Fiber Type
✔ A combination of fast-twitch fibers (Type II) and slow-twitch fibers (Type I) ✔ Fast-twitch fibers are activated during powerful and explosive movements such as bench press and dips.
✔ Slow-twitch fibers are important for endurance in continuous movements like push-ups and parallel bar exercises.
✅ 🏋🏻♂️ Role in Motor and Athletic Performance
✔ Active in all pressing movements such as bench press, push-ups, dips, and parallel bar exercises.
✔ Plays a key role in sports like boxing, weightlifting, gymnastics, and basketball.
✔ Helps stabilize the shoulder joint during overhead movements like shoulder press and clean and jerk.
✅ 🧗🏻♂️ Muscle Strength and Endurance
✔ A very strong and essential muscle for increasing upper body strength.
✔ Weakness in this muscle leads to reduced strength in pressing movements and increased strain on the elbow and shoulder.
🧠 Innervation
✔ The radial nerve (C6–C8) is responsible for controlling this muscle.
🩸 Blood Supply
✔ Deep brachial artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ Bodybuilding: Active in triceps exercises, bench press, dips, and lying barbell presses.
✔ Boxing and martial arts: Plays a key role in straight punches and increasing punching power.
✔ Weightlifting: Helps stabilize the elbow during shoulder presses and clean and jerk.
✔ Gymnastics and CrossFit: Vital in movements like parallel bars, pull-ups, and dips.
✅ 🏌🏻♂️ Connection with Other Muscles and Joints
✔ Works alongside the deltoid and pectoral muscles during pressing movements.
✔ Weakness in this muscle increases strain on the shoulder and elbow, raising the risk of joint injury.
✅ 💉 Vulnerability and Potential Issues
✔ Strain or inflammation of the triceps tendon (Triceps Tendinitis) causes pain at the back of the elbow.
✔ Weakness in this muscle may reduce pressing strength and increase strain on the shoulders.
✅ 🏋🏻♂️ Main Exercises to Strengthen the Triceps Brachii Muscle
1️⃣ Lying Barbell Triceps Extension (Skull Crushers) – targets all heads of the muscle
2️⃣ Parallel Dips – best for strength and endurance
3️⃣ Cable Triceps Pushdown – ideal for muscle isolation
4️⃣ Close-Grip Bench Press – combines triceps and chest muscles
5️⃣ Overhead Dumbbell Triceps Extension – emphasizes the long head more
✅ 🧘🏻♀️ Stretching and Recovery Movements
✔ Triceps stretch to improve flexibility.
✔ Massage and foam rolling to reduce tension after exercise.
✅ 🔍 Interesting Fact
✔ 70% of the arm’s volume comes from the triceps brachii! If you want bigger arms, you need to focus on this muscle.
✅ 💡 Practical Tip
✔ For complete growth, perform exercises at different angles to engage all three heads of the muscle!
🔴 Name and Location: A three-headed muscle located at the back of the arm, extending from the shoulder to the elbow.
🟠 Anatomy: Originates from the scapula and humerus, and attaches to the ulna bone in the forearm.
🟡 Function: Elbow extension, shoulder stabilization, and assisting pressing movements.
🟢 Physiology: Contains both strength and endurance fibers, active in power and endurance arm movements.
🔵 Innervation: Radial nerve (C6–C8), which controls the function of this muscle.
🟣 Importance: Active in bodybuilding, boxing, weightlifting, swimming, CrossFit, and gymnastics.
🟤 Exercises: Parallel dips, close-grip bench press, lying barbell triceps extension, overhead dumbbell triceps extension, cable triceps pushdown.
⚫ Interesting Fact: It makes up 70% of the arm’s volume, so focusing on this muscle is essential for increasing arm size!
Muscle training
Pelank is a comprehensive encyclopedia of the body’s muscles, providing an accurate and scientific review of all muscles. Below, you can find muscle groups. By clicking on each muscle group, you will have access to complete information about it, including:
1️⃣ Basic information about the muscle
2️⃣ Muscle anatomy
3️⃣ Muscle physiology
4️⃣ Innervation and blood supply
5️⃣ Importance of the muscle in the body and sports
6️⃣ Strengthening exercises
7️⃣ Scientific and interesting facts
📌 At the end, a summary review of each muscle will be provided.
Body muscles training guide link
🔹 The muscle group engaged in this movement is highlighted in color.
References
Anatomy and medical books :
- Gray’s Anatomy (one of the standard references in anatomy).
- Netter’s Atlas of Human Anatomy (a famous visual atlas in anatomy).
- Clinically Oriented Anatomy by Keith Moore
Sports and training references :
- Strength Training Anatomy by Frederic Delavier
- Essentials of Strength Training and Conditioning by NSCA
- Well-known articles and training programs by international coaches
Medical databases :
- PubMed (for scientific and research articles)
- MedlinePlus (health and medical information)
- WebMD (for practical and general health information)
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