00:00:0600:00:09
Anterior arm muscles.
00:00:0900:00:15
Biceps brachii.
00:00:1500:00:22
The biceps brachii we talked about this right, we have a few things going on on this one.
00:00:2200:00:25
Biceps brachii, how many joints does it cross?
00:00:2500:00:31
It crosses three joints, its a crazy muscle.
00:00:3100:00:35
What are the three joints?
00:00:3500:00:47
Yeah, so shoulder, elbow, radioulnar.
00:00:5000:01:03
Shoulder, biceps brachii inserts into supergleniod tubercle and the coracoid process.
00:01:0300:01:07
So more or less it runs up and down in the front of the shoulder.
00:01:0700:01:12
What joint action do you think it could contribute to at the shoulder.
00:01:1200:01:14
Everybody agree its a little bit of flexion.
00:01:1400:01:22
Cool, alright so we got a little bit of flexion.
00:01:2200:01:36
Elbow, radial tuberoscity, flexion, up and down in front of the elbow.
00:01:3600:01:42
Alright so now what does it do at the radioulnar joint.
00:01:4200:01:48
Well number one we have to make a new word bank right.
00:01:4800:01:52
So we have to have a radioulnar word bank.
00:01:5200:01:57
What joint actions does the radioulnar joint do?
00:01:5700:02:02
Yeah this is supination and pronation.
00:02:0200:02:05
What type of joint is the radioulnar joint?
00:02:0500:02:16
What types of joint spin?
00:02:1600:02:23
Pivot, right.
00:02:2300:02:25
So the proximal radioulnar joint is a pivot joint.
00:02:2500:02:29
We got supination and pronation.
00:02:2900:02:35
I guess we could write the elbow up there too if you guys wanted to.
00:02:3500:02:41
What type of joint is the elbow?
00:02:4100:02:51
And what do hinge joints do?
00:02:5100:03:00
Flexion and extension.
00:03:0000:03:05
Alright so we already got shoulder flexion it crosses in front of the elbow, so we got
00:03:0500:03:08
flexion again there.
00:03:0800:03:11
Radioulnar joint we know is a pivot joint and we know its either going to cause supination
00:03:1100:03:13
or pronation.
00:03:1300:03:19
Which do you think it contributes to?
00:03:1900:03:26
When you guys do curls, which way do you want to go to get a bigger contraction?
00:03:2600:03:27
Supination right.
00:03:2700:03:33
Yeah it ends up your biceps brachii is a pretty strong supinator.
00:03:3300:03:44
Have you guys ever three to do all three of those things at the same time.Flex your shoulder,
00:03:4400:03:47
flex your elbow.
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Everybody do this with me.
00:03:4800:03:54
As hard as you can, now tun your pinkie in, anybody cramp?
00:03:5400:03:58
No, you got to flex pretty hard, you got to put some effort in there guys, put some effort
00:03:5900:04:02
Flex your shoulders as far as you can, flex your elbow as far and then turn your pinkie
00:04:0200:04:10
in, all of a sudden you get like a little, ok it work for anybody else, no.
00:04:1000:04:15
This doesn't work.
00:04:1500:04:17
You got to squeeze.
00:04:1700:04:20
Alright, so you guys got the biceps brachii.
00:04:2000:04:27
Lets talk about the brachialis, the poor forgotten brachialis.
00:04:2700:04:33
How many of you guys have heard of the brachilis.
00:04:3300:04:43
Brachialis goes from humerus to ulna, so how many joints does it cross?
00:04:4300:04:55
One, that's it.
00:04:5500:04:59
All it crosses is th elbow.
00:04:5900:05:07
It crosses up and down the front of th elbow, so what does it do?
00:05:0800:05:17
I'm going to give you guys another interesting fact.
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Your bracialis the one that nobody talks about is your primary elbow flexor, not your biceps
00:05:2700:05:30
brachii, the one everybody shows off.
00:05:3000:05:38
This muscle is two times the cross sectional area of the biceps brachii.
00:05:3800:05:40
Twice as thick.
00:05:4000:05:43
And it only crosses that one joint.
00:05:4300:05:49
It doesn't cross the radioulnar joint here, just crosses the elbow.
00:05:4900:05:58
Crazy huh, and nobody ever talks about it much.
00:05:5800:05:59
Whats the next muscle up there?
00:06:0000:06:04
How many muscles in the triceps?
00:06:0400:06:12
Four, tri as in if you said four, try harder, erm no.
00:06:1200:06:15
Tri as in three muscles right.
00:06:1500:06:27
So you got a short head, no you got a long head, lateral head and a medial head.
00:06:2700:06:40
Now the medial and lateral head, they attach above and below the spiral groove of the humerus.
00:06:4000:06:48
But the long head, attaches to the infraglenoid tuberclich means the long head actually crosses
00:06:4800:06:53
the what joint?
00:06:5300:07:03
infraglenoid tubercle.Glenoid as, gleniod fossa, infra as in inferior, tubercle as in
00:07:0500:07:13
So it connects to the bump on the lower part of the gleniod fossa, or shoulder socket.
00:07:1300:07:16
So what joint does it cross?
00:07:1600:07:20
The shoulder.
00:07:2000:07:24
So long head, these connect from humerus to olecranon process which means they cross what
00:07:2700:07:29
The elbow., that's it.
00:07:2900:07:31
Thats it.
00:07:3100:07:49
So this is elbow, this is elbow, this is elbow and shoulder.
00:07:4900:07:52
Everybody with me?
00:07:5200:07:57
So your olecranon process is part of your ulna, right.
00:07:5700:08:02
This muscle crosses in the back of my elbow, so what joint action does it make?
00:08:0200:08:06
Yeah you guys knew your triceps did extension right.
00:08:0600:08:11
You call these tricep extensions, although they should be called elbow extensions via
00:08:1100:08:15
triceps contraction, right.
00:08:1500:08:25
Your triceps don't extend they contract, your elbows extend, right.
00:08:2500:08:33
No your biceps elongate, your biceps can't extend either.
00:08:3300:08:39
Yeah so this is elbow extension, this is elbow extension, this is elbow extension.
00:08:3900:08:47
I want to stay right here for a second though, I said to you the ulna was the stable bone
00:08:4700:08:50
in your elbow or your forearm right.
00:08:5000:08:52
Does your ulna twist?
00:08:5400:08:59
No it's your radius that does that work, right.
00:08:5900:09:09
So does changing your grip, change which head of your triceps your working on?
00:09:1200:09:14
It can't right.
00:09:1400:09:22
But I feel it, it is a different feeling.
00:09:2200:09:25
What could possibly be a reason why we have a different feeling.
00:09:2500:09:26
Which is the harder grip?
00:09:2600:09:29
This one, this one, this one?
00:09:2900:09:34
Upside down is really hard, what might cause that that to be really hard? the fact that
00:09:3400:09:39
you have to grip like this with your finger flexors, that could absolutely change your
00:09:3900:09:43
sensation, give you more input.
00:09:4300:09:45
Right we talked about those afferent signals.
00:09:4500:09:46
What happens when you do this?
00:09:4600:09:52
Its a lot easier, you can put up a lot more weight, right.
00:09:5200:09:56
A lot more weight because now your, you're not working against your finger flexors, its
00:09:5600:10:02
not like this its against a more stable surface, does that make sense.
00:10:0200:10:04
Does that actually change what head we work?
00:10:0400:10:09
No, it might changes the feeling, I'm not arguing that its changing the feeling.
00:10:0900:10:17
But with this and this, both affect the same heads of the triceps.
00:10:1700:10:22
Which ones going to be harder on your grip, this.
00:10:2200:10:29
Could that be a reason to do underhanded or supinated triceps extensions?
00:10:2900:10:34
Sure, if you wanted to try and strengthen your grip strength, why not.
00:10:3400:10:42
This isn't necessarily going to help., do this, great reason to do that exercise.
00:10:4200:10:49
Lets talk about this, infraglenoid tubercle, long head.
00:10:4900:10:53
Has anybody ever been doing pull-ups or those of you guys who train been teaching somebody
00:10:5300:10:57
how to do pull-ups, and felt it in their triceps?
00:10:5700:11:03
And you're like yeah yeah yeah yeah, you'll figure out how to do it eventually, right.
00:11:0300:11:07
Because pull ups is suppose to be for what muscles?
00:11:0700:11:09
Back and bi's man.
00:11:0900:11:15
Back and bi's, but I feel it in my triceps, shhhh.
00:11:1500:11:19
You don't know what you're feeling.
00:11:1900:11:24
Or something else is going on, right.
00:11:2400:11:27
If this muscle crosses this joint down like this, this long head of the triceps, do you
00:11:2700:11:33
think it probably can contribute to adduction, yeah a little bit.
00:11:3300:11:35
Definitely a little bit.
00:11:3500:11:42
What else do you think this can probably contribute to?
00:11:4200:11:45
Yeah when you're coming down just a little bit of extension.
00:11:4500:11:50
Anybody ever tried a kick back, the hardest triceps exercise ever.
00:11:5000:11:55
Ever wondered why that exercise is so much harder than other exercises, you can do skull
00:11:5500:12:01
crushers with a ton of weight, you can do press downs with a ton of weight, even this
00:12:0100:12:05
is easier than this, right.
00:12:0500:12:12
So why is this so hard?
00:12:1200:12:20
Based on what I just told you about the triceps, why is that so hard?
00:12:2000:12:26
Think about what you just did, you just went into extension, who just got worked?
00:12:2600:12:28
The long head of your triceps.
00:12:2800:12:32
So you got your long head of your triceps working but you're like, yeah buddy your not
00:12:3200:12:36
yet done,, go ahead and show us it from both sides.
00:12:3600:12:40
You guys get what I'm saying, that'll hurt.
00:12:4000:12:45
That's a hard exercise, if you were going to isolate any part of your triceps you might
00:12:4500:12:49
be able to get more long head with something like that.
00:12:4900:12:55
Are you going to be able to isolate medial and lateral?
00:12:5700:13:10
Everybody got all that, so its shoulder extension and adduction.
00:13:1000:13:13
Crosses underneath this joint right here.
00:13:1300:13:18
So if it shortens will it pull my arm down a little bit?
00:13:1800:13:23
Little bit.
00:13:2300:13:32
Shortening eccentrically would be its elongated but contracting against it.
00:13:3200:13:34
Got it, yeah.
00:13:3400:13:39
This is what today is great for, clarification.
00:13:3900:13:44
Right slowly I hope as we go through this class you guys are just knocking away cobwebs.
00:13:4400:13:51
All that stuff that was like this.
00:13:5100:14:00
Alright so we got triceps done.
00:14:0000:14:16
Overhead press guys.
00:14:1600:14:23
Overhead press, what plane?
00:14:2300:14:33
Frontal plane.
00:14:3300:14:35
What joints?
00:14:3500:14:40
Shoulder, what comes after shoulder?
00:14:4100:14:48
If you do shoulder, guys for most movement patterns, I would venture to say all movement
00:14:4800:14:58
patterns scapula and shoulder will always be paired.
00:14:5800:15:01
Shoulder girdle is scapula to me.
00:15:0100:15:06
That's that, to me this is shoulder girdle, right, clavicle and scapula.
00:15:0600:15:08
SC and AC joints.
00:15:0800:15:14
Does that make sense.the glenohumeral joint is a separate joint.
00:15:1400:15:15
Now do they both move together?
00:15:1500:15:16
Absolutely.
00:15:1600:15:21
Why am I having you separate them?
00:15:2100:15:27
So that you can analyze right, so that you have clarity, so that it's what are the muscles
00:15:2700:15:31
that do protraction, what are the muscles that do shoulder whatever?
00:15:3100:15:35
Horizontal adduction, like when we did chest press.
00:15:3500:15:40
It's important that you know that your pectoralis major is horizontally adducting your shoulder.
00:15:4000:15:46
Can your pectoralis minor horizontally adduct your shoulder?
00:15:4700:15:49
No because it doesn't cross the shoulder.
00:15:4900:15:53
That information is important that you need to keep very clear on your graph.
00:15:5300:16:03
So what's going on during this particular exercise, overhead press, frontal plane, shoulder,
00:16:0300:16:13
shoulder abduction, we're back to aliens.
00:16:1300:16:16
Whats happening at the scapula?
00:16:1600:16:20
Upward rotation, nice.
00:16:2000:16:26
Not really, not really.
00:16:2600:16:30
So I get what you're saying, protraction your thinking that if the inferior angles only
00:16:3000:16:39
separate right, then that's the upward rotation, like your thinking this is protraction.
00:16:4300:16:46
Extension.
00:16:4600:16:50
Alright shoulder for abduction, what muscles?
00:16:5000:16:58
Middle supraspinatus, cool.
00:16:5800:17:03
guys put your shoulder in the position for me, like you are in overhead press.
00:17:0300:17:08
Now feel your shoulder, this is more of like a functional anatomy thing.
00:17:0800:17:14
Who else is on top of the shoulder joint that might be able to contribute?
00:17:1400:17:20
Anterior deltoid.
00:17:2000:17:26
You guys cool with that?
00:17:2600:17:29
upward rotation, who does it?
00:17:2900:17:36
Serratus anterior, lower trapezius and upper trapezius.
00:17:3600:17:43
This is a pretty big graph.
00:17:4300:17:46
Who does elbow extension?
00:17:5000:17:59
What we got next.
00:17:5900:18:08
Oooh two graphs in a row, close grip row.
00:18:0800:18:27
Yeah neutral is fine, I'm not going to have you analyze this .
00:18:2700:18:33
Close grip row, what plane?
00:18:3300:18:38
Sagittal.
00:18:3800:18:47
What joints are moving?
00:18:4700:19:02
Shoulder, scapula, elbow, very common choices for upper body compound movements right.
00:19:0200:19:07
Shoulder, whats going on at the shoulder?
00:19:0700:19:14
Extension, right.
00:19:1400:19:20
Scapula, retraction.
00:19:2000:19:26
Whats going on at the elbow?
00:19:3000:19:37
Shoulder extension, who does shoulder extension.
00:19:3700:19:50
Lats are the primary, followed by post delts, teres major, and who else?
00:19:5000:19:56
Long head of the triceps.
00:19:5600:20:01
Who does retraction?
00:20:0100:20:09
Rhomboids, and mid trapezius.
00:20:0900:20:13
Who does flexion?
00:20:1300:20:24
Biceps brachii, and brachialis.
00:20:2400:20:29
That term brachii guys, brachii is branch.
00:20:2900:20:37
So this is your branch if you were a tree, did anybody play a tree in the school play?
00:20:3700:20:41
You want to come up and demonstrate, alright.
00:20:4100:20:47
So let me cover one thing that I think is a small confusion with actually a lot of people.
00:20:4700:20:56
If I said analyze the eccentric phase of a close grip row, what would change on this
00:21:0800:21:18
Yeah so if we were going to do an eccentric phase on this graph, the only thing that changes
00:21:1800:21:21
is the actions.
00:21:2100:21:23
That's it.
00:21:2300:21:36
So eccentric during the eccentric phase, I am now going into shoulder flexion, I am going
00:21:3600:21:50
through scapula protraction, and I am going through elbow extension, do the muscles change?
00:21:5100:21:56
No this is very important for you guys to understand this concept.
00:21:5600:22:01
I don't go into shoulder flexion and all of a sudden i use my shoulder flexors up here.Whats
00:22:0100:22:09
pulling me into shoulder flexion is the weight of the row.Whats slowing down getting pulled
00:22:0900:22:12
into shoulder flexion is who?
00:22:1200:22:17
The same muscles, right that is what an eccentric contraction is.
00:22:1700:22:27
Is these muscles trying to contract and slow down a force that's lengthening them.
00:22:2700:22:33
Does that make sense?
00:22:3300:22:39
All you need to do is look at this and realise the only thing that changes is the joint actions.
00:22:3900:22:43
The muscles used during the seated row are these.
00:22:4300:22:44
Through the whole thing.
00:22:4400:22:48
That makes sense right.
00:22:4800:22:54
So if I said eccentric phase of a squat, you;d write down all of the muscles, in fact you
00:22:5400:22:59
could figure out the joint the whole thing concentrically if it helped you.
00:22:5900:23:02
And then just flip the joint actions at the end.
00:23:0200:23:17
And they are always going to be the opposite joint actions right, its just that easy.
00:23:1700:23:21
That's exactly what they are doing, yeah in the eccentric phase your muscles are trying
00:23:2100:23:25
to slow down or brake, more like pumping the brakes.
00:23:2500:23:27
You're not coming to a halt.
00:23:2700:23:41
A halt would be a what type of contraction?
00:23:4100:23:48
Isometric.
00:23:4800:23:52
Alright so I told you if you stuck with me, you would be able to tell me what a muscle
00:23:5200:23:57
did and I wouldn't even have to tell you what it is, fair?
00:23:5700:24:04
That muscle that is being pointed at, is this muscle right here, what joint does that muscle
00:24:0600:24:11
It actually crosses both, good call.
00:24:1100:24:16
It crosses both the elbow and the radioulnar joint.
00:24:1600:24:21
Alright so now we know which joint it crosses.
00:24:2100:24:28
What direction do the fibres run, mostly up and down.
00:24:2800:24:35
What joint action will this muscle perform in the elbow?
00:24:4000:24:48
Anybody want to take a guess at what it does in the radioulnar joint?
00:24:4800:24:50
When is it at its shortest?
00:24:5000:25:06
Mess around with it.
00:25:0600:25:17
Yeah so this is anatomical, so here's the truth about this muscle, this one is a little
00:25:1900:25:25
It's actually at its shortest here, that is
00:25:2500:25:32
Most textbooks are going to call this a supinator, but the etruth of the matter is it rights
00:25:3200:25:36
the radioulnar joint, rights as in puts it into neutral position.
00:25:3600:25:45
Hold on, so this causes elbow flexion and supination to neutral which is why it's called
00:25:4500:25:53
the beer drinking muscle, you guys with me, right.
00:25:5300:25:59
Well go ahead and write down supination because if you ever had a test it's going to say supination.
00:25:5900:26:07
This muscle is called your brachioradialis, which it inserts into the styloid process
00:26:0700:26:09
of your radius.
00:26:0900:26:20
Alright we've got another muscle, another strange little muscle.
00:26:2000:26:24
What muscle, what joint does that muscle cross?
00:26:2400:26:33
The glenohumeral joint, alright that muscle goes from humerus to coracoid process.
00:26:3300:26:41
What do you guys think, based on its fiber direction what do you think that muscle will
00:26:4600:26:49
It definitely does a little adduction good.
00:26:4900:26:51
Internal rotation it kind of sucks at.
00:26:5100:26:55
I know ti's kind of difficult to see from that picture but it actually attaches from
00:26:5500:27:04
lie here, form the medial side of the humerus.
00:27:0400:27:14
Yeah it will do just a little bit of flexion.
00:27:1700:27:24
Anybody know what this muscle is?
00:27:2400:27:42
Yeah carpi, like the fish.
00:27:4200:27:48
Anybody want to take a guess, what might be in this word.
00:27:4800:28:00
Yes, nice job, coraco like as in coracoid process where it originates, brachialis as
00:28:0000:28:05
in brachii, branch right.
00:28:0500:28:08
Nice job.
00:28:0800:28:24
I figured one of you guys had at least seen that muscle somewhere.
00:28:2400:28:27
Kind of amazing how we started the day going over anatomical directions and now you guys
00:28:2700:28:32
are telling me what muscles do.
00:28:3200:28:38
Alright so on my website all of this information is already up there, there are a lot more
00:28:3800:28:40
exercises you can graph.
00:28:4000:28:48
Exercise graphs, put a star next to seated row that's a good one.
00:28:4800:28:55
Seated row that's a good one, bench press is a good one, overhead press is a good one.
00:28:5500:29:00
You get through some of the big movements for the upper body and you have done a lot
00:29:0000:29:03
the joint actions.
00:29:0300:29:10
All this stuff is up on the website, brentbrookbush.com have you guys taken note.
00:29:1000:29:14
So not brookbushinstitute.com where you can kind of find everything, but brentbrookbush.com
00:29:1400:29:20
where all the learning integrated learning platform is.When you guys do exercises on
00:29:2000:29:27
your own, realize that if you write down a joint action, all the muscles that will contribute
00:29:2700:29:34
to that joint action are going to play a role, regardless of the exercise.
00:29:3400:29:42
Which means if upward rotation is in the overhead press, and its also in the lateral raise because
00:29:4200:29:45
you wanted to analyze lateral raise today.
00:29:4500:29:48
Are the muscles going to be different?
00:29:4800:29:54
No.you just have to come up to this graph and go, hey look upward rotation serratus
00:29:5400:29:57
anterior, trapezius.
00:29:5700:30:00
Which you guys know as upper and lower trapezius.
00:30:0000:30:01
Does that make sense?
00:30:0100:30:13
So you guys can use these graphs to double check your answers, and I have all of it there.