Anterior arm muscles.
The biceps brachii we talked about this right, we have a few things going on on this one.
Biceps brachii, how many joints does it cross?
It crosses three joints, its a crazy muscle.
What are the three joints?
Yeah, so shoulder, elbow, radioulnar.
Shoulder, biceps brachii inserts into supergleniod tubercle and the coracoid process.
So more or less it runs up and down in the front of the shoulder.
What joint action do you think it could contribute to at the shoulder.
Everybody agree its a little bit of flexion.
Cool, alright so we got a little bit of flexion.
Elbow, radial tuberoscity, flexion, up and down in front of the elbow.
Alright so now what does it do at the radioulnar joint.
Well number one we have to make a new word bank right.
So we have to have a radioulnar word bank.
What joint actions does the radioulnar joint do?
Yeah this is supination and pronation.
What type of joint is the radioulnar joint?
What types of joint spin?
So the proximal radioulnar joint is a pivot joint.
We got supination and pronation.
I guess we could write the elbow up there too if you guys wanted to.
What type of joint is the elbow?
And what do hinge joints do?
Flexion and extension.
Alright so we already got shoulder flexion it crosses in front of the elbow, so we got
flexion again there.
Radioulnar joint we know is a pivot joint and we know its either going to cause supination
Which do you think it contributes to?
When you guys do curls, which way do you want to go to get a bigger contraction?
Yeah it ends up your biceps brachii is a pretty strong supinator.
Have you guys ever three to do all three of those things at the same time.Flex your shoulder,
flex your elbow.
Everybody do this with me.
As hard as you can, now tun your pinkie in, anybody cramp?
No, you got to flex pretty hard, you got to put some effort in there guys, put some effort
Flex your shoulders as far as you can, flex your elbow as far and then turn your pinkie
in, all of a sudden you get like a little, ok it work for anybody else, no.
This doesn't work.
You got to squeeze.
Alright, so you guys got the biceps brachii.
Lets talk about the brachialis, the poor forgotten brachialis.
How many of you guys have heard of the brachilis.
Brachialis goes from humerus to ulna, so how many joints does it cross?
One, that's it.
All it crosses is th elbow.
It crosses up and down the front of th elbow, so what does it do?
I'm going to give you guys another interesting fact.
Your bracialis the one that nobody talks about is your primary elbow flexor, not your biceps
brachii, the one everybody shows off.
This muscle is two times the cross sectional area of the biceps brachii.
Twice as thick.
And it only crosses that one joint.
It doesn't cross the radioulnar joint here, just crosses the elbow.
Crazy huh, and nobody ever talks about it much.
Whats the next muscle up there?
How many muscles in the triceps?
Four, tri as in if you said four, try harder, erm no.
Tri as in three muscles right.
So you got a short head, no you got a long head, lateral head and a medial head.
Now the medial and lateral head, they attach above and below the spiral groove of the humerus.
But the long head, attaches to the infraglenoid tuberclich means the long head actually crosses
the what joint?
infraglenoid tubercle.Glenoid as, gleniod fossa, infra as in inferior, tubercle as in
So it connects to the bump on the lower part of the gleniod fossa, or shoulder socket.
So what joint does it cross?
So long head, these connect from humerus to olecranon process which means they cross what
The elbow., that's it.
So this is elbow, this is elbow, this is elbow and shoulder.
Everybody with me?
So your olecranon process is part of your ulna, right.
This muscle crosses in the back of my elbow, so what joint action does it make?
Yeah you guys knew your triceps did extension right.
You call these tricep extensions, although they should be called elbow extensions via
triceps contraction, right.
Your triceps don't extend they contract, your elbows extend, right.
No your biceps elongate, your biceps can't extend either.
Yeah so this is elbow extension, this is elbow extension, this is elbow extension.
I want to stay right here for a second though, I said to you the ulna was the stable bone
in your elbow or your forearm right.
Does your ulna twist?
No it's your radius that does that work, right.
So does changing your grip, change which head of your triceps your working on?
It can't right.
But I feel it, it is a different feeling.
What could possibly be a reason why we have a different feeling.
Which is the harder grip?
This one, this one, this one?
Upside down is really hard, what might cause that that to be really hard? the fact that
you have to grip like this with your finger flexors, that could absolutely change your
sensation, give you more input.
Right we talked about those afferent signals.
What happens when you do this?
Its a lot easier, you can put up a lot more weight, right.
A lot more weight because now your, you're not working against your finger flexors, its
not like this its against a more stable surface, does that make sense.
Does that actually change what head we work?
No, it might changes the feeling, I'm not arguing that its changing the feeling.
But with this and this, both affect the same heads of the triceps.
Which ones going to be harder on your grip, this.
Could that be a reason to do underhanded or supinated triceps extensions?
Sure, if you wanted to try and strengthen your grip strength, why not.
This isn't necessarily going to help., do this, great reason to do that exercise.
Lets talk about this, infraglenoid tubercle, long head.
Has anybody ever been doing pull-ups or those of you guys who train been teaching somebody
how to do pull-ups, and felt it in their triceps?
And you're like yeah yeah yeah yeah, you'll figure out how to do it eventually, right.
Because pull ups is suppose to be for what muscles?
Back and bi's man.
Back and bi's, but I feel it in my triceps, shhhh.
You don't know what you're feeling.
Or something else is going on, right.
If this muscle crosses this joint down like this, this long head of the triceps, do you
think it probably can contribute to adduction, yeah a little bit.
Definitely a little bit.
What else do you think this can probably contribute to?
Yeah when you're coming down just a little bit of extension.
Anybody ever tried a kick back, the hardest triceps exercise ever.
Ever wondered why that exercise is so much harder than other exercises, you can do skull
crushers with a ton of weight, you can do press downs with a ton of weight, even this
is easier than this, right.
So why is this so hard?
Based on what I just told you about the triceps, why is that so hard?
Think about what you just did, you just went into extension, who just got worked?
The long head of your triceps.
So you got your long head of your triceps working but you're like, yeah buddy your not
yet done,, go ahead and show us it from both sides.
You guys get what I'm saying, that'll hurt.
That's a hard exercise, if you were going to isolate any part of your triceps you might
be able to get more long head with something like that.
Are you going to be able to isolate medial and lateral?
Everybody got all that, so its shoulder extension and adduction.
Crosses underneath this joint right here.
So if it shortens will it pull my arm down a little bit?
Shortening eccentrically would be its elongated but contracting against it.
Got it, yeah.
This is what today is great for, clarification.
Right slowly I hope as we go through this class you guys are just knocking away cobwebs.
All that stuff that was like this.
Alright so we got triceps done.
Overhead press guys.
Overhead press, what plane?
Shoulder, what comes after shoulder?
If you do shoulder, guys for most movement patterns, I would venture to say all movement
patterns scapula and shoulder will always be paired.
Shoulder girdle is scapula to me.
That's that, to me this is shoulder girdle, right, clavicle and scapula.
SC and AC joints.
Does that make sense.the glenohumeral joint is a separate joint.
Now do they both move together?
Why am I having you separate them?
So that you can analyze right, so that you have clarity, so that it's what are the muscles
that do protraction, what are the muscles that do shoulder whatever?
Horizontal adduction, like when we did chest press.
It's important that you know that your pectoralis major is horizontally adducting your shoulder.
Can your pectoralis minor horizontally adduct your shoulder?
No because it doesn't cross the shoulder.
That information is important that you need to keep very clear on your graph.
So what's going on during this particular exercise, overhead press, frontal plane, shoulder,
shoulder abduction, we're back to aliens.
Whats happening at the scapula?
Upward rotation, nice.
Not really, not really.
So I get what you're saying, protraction your thinking that if the inferior angles only
separate right, then that's the upward rotation, like your thinking this is protraction.
Alright shoulder for abduction, what muscles?
Middle supraspinatus, cool.
guys put your shoulder in the position for me, like you are in overhead press.
Now feel your shoulder, this is more of like a functional anatomy thing.
Who else is on top of the shoulder joint that might be able to contribute?
You guys cool with that?
upward rotation, who does it?
Serratus anterior, lower trapezius and upper trapezius.
This is a pretty big graph.
Who does elbow extension?
What we got next.
Oooh two graphs in a row, close grip row.
Yeah neutral is fine, I'm not going to have you analyze this .
Close grip row, what plane?
What joints are moving?
Shoulder, scapula, elbow, very common choices for upper body compound movements right.
Shoulder, whats going on at the shoulder?
Whats going on at the elbow?
Shoulder extension, who does shoulder extension.
Lats are the primary, followed by post delts, teres major, and who else?
Long head of the triceps.
Who does retraction?
Rhomboids, and mid trapezius.
Who does flexion?
Biceps brachii, and brachialis.
That term brachii guys, brachii is branch.
So this is your branch if you were a tree, did anybody play a tree in the school play?
You want to come up and demonstrate, alright.
So let me cover one thing that I think is a small confusion with actually a lot of people.
If I said analyze the eccentric phase of a close grip row, what would change on this
Yeah so if we were going to do an eccentric phase on this graph, the only thing that changes
is the actions.
So eccentric during the eccentric phase, I am now going into shoulder flexion, I am going
through scapula protraction, and I am going through elbow extension, do the muscles change?
No this is very important for you guys to understand this concept.
I don't go into shoulder flexion and all of a sudden i use my shoulder flexors up here.Whats
pulling me into shoulder flexion is the weight of the row.Whats slowing down getting pulled
into shoulder flexion is who?
The same muscles, right that is what an eccentric contraction is.
Is these muscles trying to contract and slow down a force that's lengthening them.
Does that make sense?
All you need to do is look at this and realise the only thing that changes is the joint actions.
The muscles used during the seated row are these.
Through the whole thing.
That makes sense right.
So if I said eccentric phase of a squat, you;d write down all of the muscles, in fact you
could figure out the joint the whole thing concentrically if it helped you.
And then just flip the joint actions at the end.
And they are always going to be the opposite joint actions right, its just that easy.
That's exactly what they are doing, yeah in the eccentric phase your muscles are trying
to slow down or brake, more like pumping the brakes.
You're not coming to a halt.
A halt would be a what type of contraction?
Alright so I told you if you stuck with me, you would be able to tell me what a muscle
did and I wouldn't even have to tell you what it is, fair?
That muscle that is being pointed at, is this muscle right here, what joint does that muscle
It actually crosses both, good call.
It crosses both the elbow and the radioulnar joint.
Alright so now we know which joint it crosses.
What direction do the fibres run, mostly up and down.
What joint action will this muscle perform in the elbow?
Anybody want to take a guess at what it does in the radioulnar joint?
When is it at its shortest?
Mess around with it.
Yeah so this is anatomical, so here's the truth about this muscle, this one is a little
It's actually at its shortest here, that is
Most textbooks are going to call this a supinator, but the etruth of the matter is it rights
the radioulnar joint, rights as in puts it into neutral position.
Hold on, so this causes elbow flexion and supination to neutral which is why it's called
the beer drinking muscle, you guys with me, right.
Well go ahead and write down supination because if you ever had a test it's going to say supination.
This muscle is called your brachioradialis, which it inserts into the styloid process
of your radius.
Alright we've got another muscle, another strange little muscle.
What muscle, what joint does that muscle cross?
The glenohumeral joint, alright that muscle goes from humerus to coracoid process.
What do you guys think, based on its fiber direction what do you think that muscle will
It definitely does a little adduction good.
Internal rotation it kind of sucks at.
I know ti's kind of difficult to see from that picture but it actually attaches from
lie here, form the medial side of the humerus.
Yeah it will do just a little bit of flexion.
Anybody know what this muscle is?
Yeah carpi, like the fish.
Anybody want to take a guess, what might be in this word.
Yes, nice job, coraco like as in coracoid process where it originates, brachialis as
in brachii, branch right.
I figured one of you guys had at least seen that muscle somewhere.
Kind of amazing how we started the day going over anatomical directions and now you guys
are telling me what muscles do.
Alright so on my website all of this information is already up there, there are a lot more
exercises you can graph.
Exercise graphs, put a star next to seated row that's a good one.
Seated row that's a good one, bench press is a good one, overhead press is a good one.
You get through some of the big movements for the upper body and you have done a lot
the joint actions.
All this stuff is up on the website, brentbrookbush.com have you guys taken note.
So not brookbushinstitute.com where you can kind of find everything, but brentbrookbush.com
where all the learning integrated learning platform is.When you guys do exercises on
your own, realize that if you write down a joint action, all the muscles that will contribute
to that joint action are going to play a role, regardless of the exercise.
Which means if upward rotation is in the overhead press, and its also in the lateral raise because
you wanted to analyze lateral raise today.
Are the muscles going to be different?
No.you just have to come up to this graph and go, hey look upward rotation serratus
Which you guys know as upper and lower trapezius.
Does that make sense?
So you guys can use these graphs to double check your answers, and I have all of it there.