Push-Up Plus
| English Name | Push-Up Plus |
|---|---|
| Difficulty | Intermediate |
| Exercise Types | پویا |
| Primary Muscle (EN) | Pectoralis Major, Sternal |
| Muscle Groups | Chest muscles Trapezius |
|---|---|
| Workout Type | Corrective Strength training |
| Required equipment | No equipment |
💠 Exercise guide
The Push-Up Plus is an advanced corrective exercise that not only engages the chest and shoulders but also places special emphasis on the serratus anterior. This muscle is one of the most important stabilizers of the shoulder blades, and strengthening it can enhance shoulder function, prevent injuries, and improve posture. The movement combines scapular retraction + a push-up + scapular protraction.
💠 How to perform the exercise
Preparation
✅ Start in a plank (push-up) position; hands under shoulders, body straight, elbows locked.
Execution method
✅ Step 1 → Scapular Retraction:
✅ Without bending your elbows, squeeze your shoulder blades together so your chest lowers slightly.
✅ Hold briefly in this position.
✅ Step 2 → Perform a Push-Up + Plus:
✅ Bend your elbows to complete a full push-up.
✅ As you push back up, actively spread your shoulder blades apart (protraction — the “plus”).
✅ Repeat.
✅ Repetitions:
10–12 reps for 2–3 sets.
Coaching tips and recommendations
Perform the movement slowly, with control, avoiding momentum.
Keep your body in a straight line throughout; do not let your hips sag or rise.
Only bend your elbows during the push-up phase — they should remain straight during the scapular movements.
In the “plus” phase, focus on engaging the serratus anterior.
Breathe steadily: exhale as you push up, inhale as you lower down.
Benefits of the exercise
🔵 1. Strengthens the serratus anterior and improves scapular stability
🔵 2. Helps prevent shoulder and neck injuries
🔵 3. Corrects posture and reduces slouching
🔵 4. Enhances shoulder performance in overhead movements
🔵 5. Improves upper-body balance and motor control
🔵 6. Suitable for corrective, rehab, and athletic training programs
🔵 7. Increases strength of supporting shoulder and upper-body muscles
🔵 8. Improves coordination of scapular movement
🔵 9. Requires no equipment and can be performed anywhere
🔵 10. Easily adjustable for any fitness level (by increasing or decreasing speed)
💠 Muscles engaged in the movement
In the Push-Up Plus, along with the chest and shoulders, the serratus anterior — the muscle responsible for stabilizing and moving the shoulder blades — is highly activated. This makes the exercise especially valuable for movement correction and injury prevention.
Main muscles
Synergistic muscles
Dynamic stabilizers
Stabilizers
Antagonist stabilizers
Pectoralis major muscle
Pectoralis major Muscle
The pectoralis major is one of the most important muscles of the chest, located at the front of the thorax. It is responsible for various shoulder movements such as adduction, rotation, and elevation of the arm. This muscle plays a key role in pushing exercises like the bench press and push-ups. Strengthening the pectoralis major enhances upper body power, improves chest aesthetics, and increases stability during strength training.
✅ Persian Name: Sine-ye Bozorg | Pectoralis Major
✅ Latin Name: Pectoralis Major
✅ Common Name: Chest Muscle | Pecs
✅ Location:
🟡 Positioned at the front of the chest, lying over the pectoralis minor muscle.
🟡 Originates from the clavicle, sternum, and ribs, and inserts into the humerus.
🟡 Plays a key role in pushing movements such as bench presses and push-ups.
✅ 🦾 Origin
✔ Inner part of the clavicle (Clavicular Head)
✔ Sternum (Sternal Head)
✔ Ribs 1 to 6 (Costal Cartilage)
✅ 🦿 Insertion
✔ Intertubercular groove of the humerus (bicipital groove)
✅ 📌 Function
The pectoralis major consists of two main parts:
1️⃣ Clavicular Head
✔ Responsible for lifting the arm and moving it forward
✔ Activated in movements such as incline bench press
2️⃣ Sternal Head
✔ Responsible for adducting the arm inward and downward
✔ Activated in movements such as flat bench press and push-ups
✅ Main Functions:
✔ Flexing the arm at the shoulder joint
✔ Adducting the arm toward the body
✔ Medial rotation of the arm
✔ Assisting in pushing movements such as bench press and push-ups
✅ 💪🏻 Muscle Fiber Type
✔ A combination of fast-twitch fibers (Type II) for explosive power generation
✔ A small amount of slow-twitch fibers (Type I) for maintaining muscular endurance
✅ 🏋🏻♂️ Role in Movement and Athletic Performance
✔ Primary muscle involved in bench press, parallel bar dips, push-ups, and cable flys
✔ Enhances upper body strength in bodybuilding, CrossFit, and boxing
✅ 🧗🏻♂️ Muscle Strength and Endurance
✔ A large and powerful muscle responsible for explosive upper body movements
✔ Strengthening it improves performance in all pushing exercises and helps prevent shoulder injuries
🧠 Innervation
✔ Medial and lateral pectoral nerves
🩸 Blood Supply
✔ Lateral thoracic artery
✔ Internal thoracic artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ Bodybuilding: bench press, parallel bar dips, cable crossover
✔ Boxing & MMA: delivering powerful punches and maintaining a defensive guard
✔ Push-based sports: push-ups, dips, and upper body strength training
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Works in coordination with the anterior deltoid, triceps brachii, and pectoralis minor during pushing movements
✔ Strengthening it helps reduce stress on the shoulder joint and prevents injuries
✅ 💉 Vulnerability and Potential Issues
✔ Weakness in the muscle can lead to reduced upper body strength and poor posture
✔ Overstretching may result in tendon inflammation or partial tears
✅ 🏋🏻♂️ Key Exercises to Strengthen the Pectoralis Major
1️⃣ Barbell Bench Press – The best exercise for increasing chest strength and size
2️⃣ Incline Bench Press – Targets the clavicular head of the chest muscle
3️⃣ Parallel Bar Dips – Builds mass and strength in the pectoralis major
4️⃣ Cable Crossover – Focuses on contraction and squeezing of the chest
5️⃣ Dumbbell Flyes – Stretches and strengthens the chest muscles
✅ 🧘🏻♀️ Stretching and Recovery Movements
✔ Chest Stretch on Wall – Improves chest flexibility
✔ Standing Chest Stretch – Enhances range of motion in the shoulders and chest
✅ Fun Fact
✔ The pectoralis major is one of the strongest upper body muscles and plays a vital role in all strength-based sports.
✅ Practical Tip
✔ To build a well-developed and symmetrical chest, combine pushing exercises with stretching movements and focus on all areas of the muscle.
🔴 Name & Location: A large, superficial muscle located at the front of the chest
🟠 Anatomy: Consists of two heads (clavicular and sternocostal) with distinct functions
🟡 Function: Arm adduction, internal rotation, and assistance in pushing movements
🟢 Physiology: A mix of fast- and slow-twitch fibers for both power and endurance
🔵 Innervation: Medial and lateral pectoral nerves
🟣 Importance: Crucial in bodybuilding, boxing, swimming, and push-based movements
🟤 Exercises: Bench press, dips, cable crossover, dumbbell flyes
⚫ Fun Fact: The most important muscle for upper body power and an aesthetically shaped chest
Serratus Anterior Muscle
Serratus Anterior Muscle
The serratus anterior is one of the most important muscles for scapular stabilization and movement. Named for its saw-toothed shape as it attaches to the ribs, this muscle plays a key role in maintaining scapular balance and stability. It is highly active during forward pushing movements such as throwing, punching, and push-ups. Strengthening the serratus anterior improves shoulder range of motion, increases endurance in athletic activities, and helps prevent shoulder pain and instability.
✅ Persian Name: Dandane-ye Ghodami
✅ Latin Name: Serratus Anterior
✅ Common Name: Boxer’s Muscle
✅ Location:
🟡 Located on the lateral aspect of the chest, over the upper ribs
🟡 Originates from the upper ribs and attaches to the medial border of the scapula
🟡 Its primary role is scapular stabilization and protraction (moving the scapula forward)
✅ 🦾 Origin
✔ Ribs 1 to 8 or 9
✅ 🦿 Insertion
✔ Medial border of the scapula
✅ 📌 Function
✔ Scapular protraction – assists movements such as punching and throwing
✔ Stabilizes the scapula against the rib cage – prevents instability and scapular winging
✔ Upward rotation of the scapula – during arm elevation above the head
✔ Supports pushing movements like push-ups and bench press
✅ 💪🏻 Muscle Fiber Type
✔ A combination of slow-twitch fibers (Type I) for endurance and fast-twitch fibers (Type II) for rapid movements
✅ 🏋🏻♂️ Role in Movement and Athletic Performance
✔ Active in all throwing and punching movements, such as in boxing
✔ Primary scapular stabilizer during exercises like push-ups and bench press
✔ Assists scapular rotation when lifting objects overhead (e.g., weightlifting and discus throwing)
✅ 🧗🏻♂️ Muscle Strength and Endurance
✔ A key muscle for shoulder stability and joint injury prevention
✔ Weakness can cause scapular winging, leading to limited upper body movement
🧠 Innervation
✔ Long thoracic nerve
🩸 Blood Supply
✔ Thoracodorsal artery
✔ Posterior intercostal arteries
✅ 🤼♂️ Role in Sports and Physical Activities
✔ Boxing and MMA: responsible for powerful and rapid punching motions
✔ Weightlifting: aids proper scapular rotation during heavy lifts
✔ Bodybuilding and fitness: active in pushing exercises such as push-ups, dips, and bench press
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Works in coordination with the trapezius, deltoid, and pectoralis major muscles for proper shoulder stabilization and movement
✔ Poor scapular stabilization due to weakness in this muscle can lead to shoulder pain and decreased athletic performance
✅ 💉 Vulnerability and Potential Issues
✔ Weakness in this muscle can cause “scapular winging,” reducing shoulder range of motion
✔ Spasms or weakness may lead to interscapular pain and decreased shoulder stability
✅ 🏋🏻♂️ Key Exercises to Strengthen the Serratus Anterior
1️⃣ Scapular push-ups – directly activate and strengthen the muscle
2️⃣ Resistance band punches – simulate punching motions to build strength
3️⃣ Wall slides with resistance band – aid in scapular strengthening and stabilization
4️⃣ Push-ups plus (push-ups with added scapular protraction) – increase muscle endurance
5️⃣ Scapular control exercises with bands – enhance muscle stability
✅ 🧘🏻♀️ Stretching and Recovery Movements
✔ Chest & scapular stretch – improves flexibility and prevents muscle tightness
✔ Scapular mobility drills – enhance control and strengthen the shoulder joint
✅ Fun Fact
✔ The serratus anterior is highly developed in boxers and throwing athletes, which is why it is often called the “boxer’s muscle.”
✅ Practical Tip
✔ If you experience pain or imbalance in the shoulder when raising your arm, this muscle is likely weak. Strengthening and mobility exercises can help improve its function.
🔴 Name & Location: A superficial muscle over the ribs, attached to the scapula
🟠 Anatomy: Originates from ribs 1 to 8 and inserts into the medial border of the scapula
🟡 Function: Stabilizes and moves the scapula, assisting in throwing and pushing movements
🟢 Physiology: Composed of both slow- and fast-twitch muscle fibers
🔵 Innervation: Long thoracic nerve
🟣 Importance: Essential in boxing, bodybuilding, and overhead activities
🟤 Exercises: Scapular push-ups, resistance band punches, scapular control with bands
⚫ Fun Fact: A vital muscle for throwing and combat athletes
Deltoid Muscle
Deltoideus Muscle
🔹 The deltoid muscle is one of the most important and voluminous muscles of the shoulder region. Its primary function is to move the arm in various directions and stabilize the shoulder joint. Due to its triangular shape, it is named “deltoid,” derived from the Greek word “Δέλτα” (delta), meaning triangle.
🔹 The deltoid muscle is divided into three distinct heads, each playing a specific role in shoulder movement. The anterior head assists in forward motions and arm flexion, the middle head is responsible for abduction and lifting the arm, and the posterior head supports extension and movements behind the body. This muscle is essential for the stability and strength of the shoulder joint, and its weakness can lead to limited range of motion, reduced shoulder power, and an increased risk of injury.
✅ Persian Name: Deltoeid
✅ Latin Name: Deltoideus
✅ Common Name: Shoulder Muscle
✅ Location:
🟡 A superficial muscle located at the top of the upper arm, covering the shoulder joint.
🟡 It forms a cap-like structure over the shoulder joint.
🟡 It directly overlays the head of the humerus and originates from the clavicle, scapula, and the upper part of the arm.
✅ 🔹 Origin
✔ Anterior part: from the outer surface of the clavicle
✔ Middle part: from the acromion, a portion of the scapula
✔ Posterior part: from the spine of the scapula
✅ 🔹 Insertion
✔ All parts of the deltoid muscle insert onto the deltoid tuberosity of the humerus.
✅ 🔹 Function
📌 The deltoid muscle is divided into three parts, each with a specific function:
1️⃣ Anterior Head
- ✔ Moving the arm forward (shoulder flexion)
- ✔ Internal rotation of the arm
- ✔ Assists in horizontal adduction of the arm (moving the arm forward across the body)
2️⃣ Middle Head
- ✔ Lifting the arm outward (shoulder abduction)
- ✔ Assists in stabilizing the shoulder during arm elevation
3️⃣ Posterior Head
- ✔ Moving the arm backward (shoulder extension)
- ✔ External rotation of the arm
- ✔ Assists in horizontal abduction of the arm (moving the arm backward across the body)
📌 Function Summary: The deltoid muscle plays a key role in all shoulder movements and is one of the primary muscles responsible for moving the arm in various directions.
✅ 💪🏻 Muscle Fiber Types
✔ The deltoid muscle consists of a combination of fiber types. ✔ A combination of slow-twitch fibers (Type I) and fast-twitch fibers (Type II). ✔ It is composed of both fiber types.
✔ The anterior and posterior heads contain more fast-twitch fibers, which are suited for powerful and rapid movements.
✔ The middle head has a higher proportion of slow-twitch fibers, which help maintain muscular endurance during sustained activity.
✅ 🏋🏻♂️ Role in Sports and Physical Activities
✔ Plays a key role in all overhead movements, such as shoulder press and bench press.
✔ Crucial for sports like weightlifting, swimming, gymnastics, and wrestling.
✔ Considered one of the primary muscles involved in carrying heavy objects, throwing, and raising the arm.
✅ 🧗🏻♂️ Strength and Endurance
✔ The deltoid plays a vital role in maintaining shoulder joint stability, and its weakness can reduce control over shoulder movements.
✔ This muscle is well-suited for both strength and endurance activities and is heavily engaged in many professional sports.
✅ 🧠 Innervation
✔ Axillary Nerve (also known as the underarm nerve) – responsible for controlling deltoid muscle movements and providing sensation to the shoulder area.
✅ 🩸 Blood Supply
✔ Posterior Circumflex Humeral Artery
✔ Thoracoacromial Artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ Directly involved in all shoulder and arm movements.
✔ A key muscle for athletes in bodybuilding, weightlifting, swimming, boxing, and combat sports.
✔ Strengthening this muscle improves shoulder shape, prevents injuries, and boosts upper body strength.
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Works closely with the rotator cuff muscles, back muscles, and pectoralis major.
✔ Weakness in this muscle can lead to excessive strain on the shoulder and scapular joints, increasing the risk of injury.
✅ 💉 Vulnerability and Potential Issues
✔ One of the most injury-prone muscles in bodybuilding and strength sports due to its crucial role in heavy movements.
✔ Common injuries include tears, strains, tendon inflammation, and cramps—often caused by improper use of heavy weights.
✅ 🏋🏻♂️ Strength Training Exercises for the Deltoid Muscle
1️⃣ Dumbbell or Barbell Shoulder Press – Strengthens all parts of the deltoid
2️⃣ Lateral Raise – Targets the middle head of the deltoid
3️⃣ Bent-Over Reverse Fly – Strengthens the posterior head of the deltoid
4️⃣ Front Raise with Dumbbell or Barbell – Focuses on the anterior head
5️⃣ Arnold Press – Activates all heads of the deltoid simultaneously
✅ 🧘🏻♀️ Stretching and Recovery
✔ Forward and backward shoulder stretches
✔ Wall walks with the hand to improve flexibility
✅ Fun Fact
✔ The deltoid muscle is actually one of the key muscles that shapes and enhances the appearance of the upper body.
✅ Practical Tip
✔ Overtraining the deltoid without strengthening the back and rotator cuff muscles can disrupt shoulder muscle balance.
🔴 Name and Location: A superficial muscle that covers the shoulder joint and originates from the clavicle, scapula, and humerus.
🟠 Anatomy: Composed of three parts—anterior, middle, and posterior—each responsible for different shoulder movements.
🟡 Function:
✔ Anterior: Arm flexion and internal rotation
✔ Middle: Arm abduction and elevation
✔ Posterior: Arm extension and external rotation
🟢 Physiology: A combination of slow- and fast-twitch fibers, allowing for both endurance and explosive power movements.
🔵 Innervation: Axillary nerve, which controls the muscle’s movement and sensation in the shoulder area.
🟣 Importance: Active in all upper-body movements, bodybuilding, weightlifting, swimming, boxing, and combat sports.
🟤 Exercises: Shoulder press, lateral raise, front raise, bent-over raise, Arnold press.
⚫ Fun Fact: A key muscle for shoulder strength and aesthetics, yet one of the most injury-prone muscles during heavy training.
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!
Trapezius muscle
Trapezius Muscle
The trapezius muscle is one of the most important superficial back muscles, extending from the occipital region to the middle of the back. It plays a key role in shoulder movements, scapular stabilization, and neck motions. Strengthening this muscle improves shoulder endurance, reduces neck pain, and enhances overall posture.
✅ Persian Name: Zozanaghei
✅ Latin Name: Trapezius
✅ Common Name: Trapezius muscle
✅ Location:
🟡 A superficial muscle extending from the base of the skull to the twelfth thoracic vertebra (T12).
🟡 Positioned as a broad, diamond-shaped muscle on both sides of the spine.
🟡 Responsible for shoulder movements, scapular stabilization, and assisting neck motions.
✅ 🦾 Origin
✔ Occipital bone
✔ Cervical ligamentum nuchae
✔ Cervical and thoracic vertebrae (C7-T12)
✅ 🦿 Insertion
✔ Clavicle (lateral third)
✔ Acromion process of the scapula
✔ Spine of the scapula
✅ 📌 Division and Function | Muscle Roles
🔹 The trapezius muscle consists of three main parts, each with different functions:
1️⃣ Upper (Superior) part
✔ Elevates the scapula (like shrugging the shoulders)
✔ Assists in head rotation and neck flexion
2️⃣ Middle part
✔ Retracts the scapula (drawing the shoulder blades closer together)
3️⃣ Lower (Inferior) part
✔ Depresses the scapula (pressing the shoulders downward)
✔ Assists in upward-to-downward rotation of the scapula
✅ Main Functions:
✔ Stabilization and movement of the scapula
✔ Assistance in head and neck movements
✔ Providing stability during shoulder and arm motions
✅ 💪🏻 Muscle Fiber Types
✔ A combination of slow-twitch fibers (Type 1) for endurance and fast-twitch fibers (Type 2) for rapid movements.
✔ The lower part contains more slow-twitch fibers, aiding in endurance maintenance.
✔ The upper part has a higher proportion of fast-twitch fibers, suited for explosive and quick movements.
✅ 🏋🏻♂️ Role in Motor and Sports Performance
✔ Plays a key role in weightlifting, bodybuilding, swimming, gymnastics, and wrestling.
✔ Active during overhead press, pull-ups, deadlifts, and rowing movements.
✔ Strengthening this muscle increases neck endurance and reduces injuries caused by spinal stress.
✅ 🧗🏻♂️ Muscle Strength and Endurance
✔ This muscle is engaged in all overhead and shoulder movements.
✔ Weakness in this muscle leads to reduced endurance in strength training and increases the risk of shoulder and neck pain.
🧠 Innervation | Neural Control
✔ Accessory nerve (Cranial Nerve XI)
✔ Branches of cervical nerves (C3-C4)
🩸 Blood Supply
✔ Transverse cervical artery
✔ Suprascapular artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ Important in sports such as bodybuilding, weightlifting, swimming, wrestling, and boxing.
✔ Vital for head and neck stability in American football, rugby, and martial arts.
✅ 🏌🏻♂️ Relationship with Other Muscles and Joints
✔ Works alongside the rhomboid muscles, levator scapulae, and latissimus dorsi in scapular movement and stabilization.
✔ Weakness in this muscle leads to poor posture, neck pain, and limited shoulder mobility.
✅ 💉 Vulnerability and Potential Issues
✔ Spasms and tightness in this muscle are common and often cause pain in the neck and upper shoulder area.
✔ Weakness or lack of strengthening can lead to shoulder drooping and reduced power in overhead movements.
✅ 🏋🏻♂️ Key Exercises to Strengthen the Trapezius Muscle
1️⃣ Dumbbell or Barbell Shrugs – Increase size and strength of the upper trapezius
2️⃣ Wide-Grip Pull-Ups – Engage the middle and lower parts of the muscle
3️⃣ Deadlifts – Strengthen the entire trapezius muscle
4️⃣ Bent-Over Rows with Barbell or Dumbbells – Target the middle portion of the muscle
5️⃣ Face Pulls with Cable – Enhance strength and endurance of the middle and lower trapezius
✅ 🧘🏻♀️ Stretching and Recovery Exercises
✔ Neck Stretch – Reduces tension in the upper trapezius
✔ Trapezius Stretch – Increases flexibility and reduces spasms
✔ Shoulder Stretch – Improves range of motion
✅ Interesting Fact:
✔ The trapezius muscle plays a crucial role not only in shoulder and neck movements but also in stabilizing the spine and controlling upper body motions.
✅ Practical Tip:
✔ Combining strength exercises (such as deadlifts) with stretching movements (like neck stretches) is highly effective for improving performance and preventing muscle injuries.
🔴 Name and Location: A superficial muscle on both sides of the spine from the neck to mid-back
🟠 Anatomy: Three parts (upper, middle, lower) with distinct functions
🟡 Function: Stabilizes and moves the scapula; assists head and neck movements
🟢 Physiology: Combination of slow- and fast-twitch fibers for endurance and strength
🔵 Innervation: Accessory nerve and cervical nerves (C3-C4)
🟣 Importance: Active in bodybuilding, weightlifting, swimming, and martial arts
🟤 Exercises: Shrugs, deadlifts, pull-ups, rows, neck stretches
⚫ Interesting Fact: The most important muscle for overhead movements and shoulder stabilization
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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