1.  Pectoralis Major

• Origin –The anterior surface of the clavicle and the anterior surfaces of costal cartilage of the first 6 ribs and adjacent portion of sternum.
• Insertion – The groove of the humerus.
• Intended action – Internal rotation, horizontal adduction, extension, flexion abduction, and adduction of the glenohumeral (shoulder) joint.
• Exercise – Bench press

2.  Latissimus Dorsi

• Origin –Ilium (posterior crest), sacrum (posterior) and spinous process of lumbar and lower T6 – T12, lower three ribs.
• Insertion – Medial side of intertubercular groove of humerus.
• Intended action – Addition, extension and internal rotation, and horizontal abduction of shoulder joint.
• Exercise –Lat pulldowns

3.  Triceps Brachii

• Origin – Scapula (Infraglenoid Tubercle), upper half of posterior surface of humerus, distal 2/3 of posterior surface of humerus.
• Insertion – Olecranon process of ulna
• Intended action – All heads involved in extension of the elbow, long head also involved in adduction of shoulder joint
• Exercise – Skull crushers

4.  Biceps Brachii

• Origin – Long head: Scapula (coracoid process), supraglenoid tubercle above the superior lip of glenoid fossa. 
•  Insertion – Tuberosity of radius and bicipital aponeurosis.
• Intended action – Long head: flexion of elbow, supination of forearm.  Short head: Weak flexion of shoulder joint.
• Exercise – Dumbbell biceps curl

5.  Anterior Deltoid

• Origin – Anterior lateral third of clavicle
• Insertion – Deltoid tuberosity on lateral humerus
• Intended action – Abduction, flexion, horizontal adduction and internal rotation of shoulder joint.
• Exercise – Dumbbell anterior deltoid raise

6.  Medial Deltoid

• Origin – Scapula (lateral aspects of acromion)
• Insertion – Deltoid tuberosity on lateral humerus
• Intended action – Abduction of the shoulder joint
• Exercise – Dumbbell lateral raise

7.  Posterior Deltoid

• Origin – Inferior edge of spine scapula
• Insertion – Deltoid tuberosity on lateral humerus
• Intended action – Abduction, extension, horizontal abduction and external rotation of the shoulder joint.
• Exercise – Dumbbell posterior deltoid raise

8.  Trapezius

• Origin – Upper: base of skull, occipital protuberance and posterior ligaments of neck.  Middle: spinous process of 7C and T1-T3.  Lower: spinous process of T4-T12
• Insertion – Upper: posterior aspect of the lateral clavicle.  Middle: medial border of the acromion process and upper border of acromion.  Lower: base of scapular spine.
• Intended action – Elevation, depression, and retraction of scapula.  Upper is also involved in extension of the head.
• Exercise – Barbell shrugs

9.  Rectus Abdominis

• Origin – Superior surface of pubis around syphysis.
• Insertion – Inferior surfaces of costal cartilages (ribs 5-7) and xiphoid process of sternum
• Intended action – Depresses ribs and flexes vertebral column.
• Exercise - Crunches

10.  External Oblique

• Origin – External and inferior borders of ribs 5-12
• Insertion – Linea alba and iliac crest
• Intended action – Compresses abdomen, depresses ribs, flexes, bends to side, rotates spine
• Exercise – Standing side twists

11.  Gluteus Maximus

• Origin – Posterior ¼ of the crest of illium, posterior surface of sacrum and coccyx near the illium and fascia of lumbar area.
• Insertion – Oblique ridge on lateral surface of greater trochanter and iliotibial band of fasciae.
• Intended action – Extension of hip, external rotation of hip, lower fibers which assist in adduction
• Exercise – One legged cable kickbacks (standing)

12.  Rectus Femoris

• Origin – Anterior iliac spine of the illium and groove above the acetabulum
• Insertion – Superior aspect of patella and patellar tendon to tibial tuberosity.
• Intended action – Flexion of hip and extension of knee.
• Exercise – Leg extensions

13.  Biceps Femoris

• Origin – Long head: ischial tuberosity.  Short head: lower half of linea aspera and lateral condyloid ridge.
• Insertion – lateral condoyle of tibia and head of fibula
• Intended action – Extension of hip, flexion of knee, and internal rotation of hip and knee.
• Exercise – Leg curls

14.  Gastrocnemius

• Origin – Medial head: posterior surface of the medial femoral condyle.  Lateral head: posterior surface of the lateral femoral condyle
• Insertion – Posterior surface of the calcaneous (heel bone)
• Intended action – Plantar flexion of the ankle, flexion of the knee
• Exercise – Standing calf raises

15.  Soleus

• Origin – Posterior surface of the proximal fibula and proximal 2/3 of the posterior tibial surface.
• Insertion – Posterior surface of the heel bone.
• Intended action – Planter flexion of the ankle.
• Exercise – Seated calf raises

      

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