0:06 Anterior arm muscles. 0:09 Biceps brachii. 0:15 The biceps brachii we talked about this right, we have a few things going on on this one. 0:22 Biceps brachii, how many joints does it cross? 0:25 It crosses three joints, its a crazy muscle. 0:31 What are the three joints? 0:35 Yeah, so shoulder, elbow, radioulnar. 0:47 Ok. 0:50 Shoulder, biceps brachii inserts into supergleniod tubercle and the coracoid process. 1:03 So more or less it runs up and down in the front of the shoulder. 1:07 What joint action do you think it could contribute to at the shoulder. 1:12 Everybody agree its a little bit of flexion. 1:14 Cool, alright so we got a little bit of flexion. 1:22 Elbow, radial tuberoscity, flexion, up and down in front of the elbow. 1:36 Alright so now what does it do at the radioulnar joint. 1:42 Well number one we have to make a new word bank right. 1:48 So we have to have a radioulnar word bank. 1:52 What joint actions does the radioulnar joint do? 1:57 Yeah this is supination and pronation. 2:02 What type of joint is the radioulnar joint? 2:05 What types of joint spin? 2:16 Pivot, right. 2:23 So the proximal radioulnar joint is a pivot joint. 2:25 We got supination and pronation. 2:29 I guess we could write the elbow up there too if you guys wanted to. 2:35 What type of joint is the elbow? 2:41 And what do hinge joints do? 2:51 Flexion and extension. 3:00 Alright so we already got shoulder flexion it crosses in front of the elbow, so we got 3:05 flexion again there. 3:08 Radioulnar joint we know is a pivot joint and we know its either going to cause supination 3:11 or pronation. 3:13 Which do you think it contributes to? 3:19 When you guys do curls, which way do you want to go to get a bigger contraction? 3:26 Supination right. 3:27 Yeah it ends up your biceps brachii is a pretty strong supinator. 3:33 Have you guys ever three to do all three of those things at the same time.Flex your shoulder, 3:44 flex your elbow. 3:47 Everybody do this with me. 3:48 As hard as you can, now tun your pinkie in, anybody cramp? 3:54 No, you got to flex pretty hard, you got to put some effort in there guys, put some effort 3:58 in. 3:59 Flex your shoulders as far as you can, flex your elbow as far and then turn your pinkie 4:02 in, all of a sudden you get like a little, ok it work for anybody else, no. 4:10 This doesn't work. 4:15 You got to squeeze. 4:17 Alright, so you guys got the biceps brachii. 4:20 Lets talk about the brachialis, the poor forgotten brachialis. 4:27 How many of you guys have heard of the brachilis. 4:33 Brachialis goes from humerus to ulna, so how many joints does it cross? 4:43 One, that's it. 4:55 All it crosses is th elbow. 4:59 It crosses up and down the front of th elbow, so what does it do? 5:07 Flexion. 5:08 I'm going to give you guys another interesting fact. 5:17 Your bracialis the one that nobody talks about is your primary elbow flexor, not your biceps 5:27 brachii, the one everybody shows off. 5:30 This muscle is two times the cross sectional area of the biceps brachii. 5:38 Twice as thick. 5:40 And it only crosses that one joint. 5:43 It doesn't cross the radioulnar joint here, just crosses the elbow. 5:49 Crazy huh, and nobody ever talks about it much. 5:58 Whats the next muscle up there? 5:59 Triceps. 6:00 How many muscles in the triceps? 6:04 Four, tri as in if you said four, try harder, erm no. 6:12 Tri as in three muscles right. 6:15 So you got a short head, no you got a long head, lateral head and a medial head. 6:27 Now the medial and lateral head, they attach above and below the spiral groove of the humerus. 6:40 But the long head, attaches to the infraglenoid tuberclich means the long head actually crosses 6:48 the what joint? 6:53 infraglenoid tubercle.Glenoid as, gleniod fossa, infra as in inferior, tubercle as in 7:03 bum. 7:05 So it connects to the bump on the lower part of the gleniod fossa, or shoulder socket. 7:13 So what joint does it cross? 7:16 The shoulder. 7:20 So long head, these connect from humerus to olecranon process which means they cross what 7:24 joint? 7:27 The elbow., that's it. 7:29 Thats it. 7:31 So this is elbow, this is elbow, this is elbow and shoulder. 7:49 Everybody with me? 7:52 So your olecranon process is part of your ulna, right. 7:57 This muscle crosses in the back of my elbow, so what joint action does it make? 8:02 Yeah you guys knew your triceps did extension right. 8:06 You call these tricep extensions, although they should be called elbow extensions via 8:11 triceps contraction, right. 8:15 Your triceps don't extend they contract, your elbows extend, right. 8:25 No your biceps elongate, your biceps can't extend either. 8:33 Yeah so this is elbow extension, this is elbow extension, this is elbow extension. 8:39 I want to stay right here for a second though, I said to you the ulna was the stable bone 8:47 in your elbow or your forearm right. 8:50 Does your ulna twist? 8:52 Spin? 8:54 No it's your radius that does that work, right. 8:59 So does changing your grip, change which head of your triceps your working on? 9:09 How? 9:12 It can't right. 9:14 But I feel it, it is a different feeling. 9:22 What could possibly be a reason why we have a different feeling. 9:25 Which is the harder grip? 9:26 This one, this one, this one? 9:29 Upside down is really hard, what might cause that that to be really hard? the fact that 9:34 you have to grip like this with your finger flexors, that could absolutely change your 9:39 sensation, give you more input. 9:43 Right we talked about those afferent signals. 9:45 What happens when you do this? 9:46 Its a lot easier, you can put up a lot more weight, right. 9:52 A lot more weight because now your, you're not working against your finger flexors, its 9:56 not like this its against a more stable surface, does that make sense. 10:02 Does that actually change what head we work? 10:04 No, it might changes the feeling, I'm not arguing that its changing the feeling. 10:09 But with this and this, both affect the same heads of the triceps. 10:17 Which ones going to be harder on your grip, this. 10:22 Could that be a reason to do underhanded or supinated triceps extensions? 10:29 Sure, if you wanted to try and strengthen your grip strength, why not. 10:34 This isn't necessarily going to help., do this, great reason to do that exercise. 10:42 Lets talk about this, infraglenoid tubercle, long head. 10:49 Has anybody ever been doing pull-ups or those of you guys who train been teaching somebody 10:53 how to do pull-ups, and felt it in their triceps? 10:57 And you're like yeah yeah yeah yeah, you'll figure out how to do it eventually, right. 11:03 Because pull ups is suppose to be for what muscles? 11:07 Back and bi's man. 11:09 Back and bi's, but I feel it in my triceps, shhhh. 11:15 You don't know what you're feeling. 11:19 Or something else is going on, right. 11:24 If this muscle crosses this joint down like this, this long head of the triceps, do you 11:27 think it probably can contribute to adduction, yeah a little bit. 11:33 Definitely a little bit. 11:35 What else do you think this can probably contribute to? 11:42 Yeah when you're coming down just a little bit of extension. 11:45 Anybody ever tried a kick back, the hardest triceps exercise ever. 11:50 Ever wondered why that exercise is so much harder than other exercises, you can do skull 11:55 crushers with a ton of weight, you can do press downs with a ton of weight, even this 12:01 is easier than this, right. 12:05 So why is this so hard? 12:12 Based on what I just told you about the triceps, why is that so hard? 12:20 Think about what you just did, you just went into extension, who just got worked? 12:26 The long head of your triceps. 12:28 So you got your long head of your triceps working but you're like, yeah buddy your not 12:32 yet done,, go ahead and show us it from both sides. 12:36 You guys get what I'm saying, that'll hurt. 12:40 That's a hard exercise, if you were going to isolate any part of your triceps you might 12:45 be able to get more long head with something like that. 12:49 Are you going to be able to isolate medial and lateral? 12:55 No. 12:57 Everybody got all that, so its shoulder extension and adduction. 13:10 Crosses underneath this joint right here. 13:13 So if it shortens will it pull my arm down a little bit? 13:18 Little bit. 13:23 Shortening eccentrically would be its elongated but contracting against it. 13:32 Got it, yeah. 13:34 This is what today is great for, clarification. 13:39 Right slowly I hope as we go through this class you guys are just knocking away cobwebs. 13:44 All that stuff that was like this. 13:51 Alright so we got triceps done. 14:00 Overhead press guys. 14:16 Overhead press, what plane? 14:23 Frontal plane. 14:33 What joints? 14:35 Shoulder, what comes after shoulder? 14:40 Scapula. 14:41 If you do shoulder, guys for most movement patterns, I would venture to say all movement 14:48 patterns scapula and shoulder will always be paired. 14:58 Shoulder girdle is scapula to me. 15:01 That's that, to me this is shoulder girdle, right, clavicle and scapula. 15:06 SC and AC joints. 15:08 Does that make sense.the glenohumeral joint is a separate joint. 15:14 Now do they both move together? 15:15 Absolutely. 15:16 Why am I having you separate them? 15:21 So that you can analyze right, so that you have clarity, so that it's what are the muscles 15:27 that do protraction, what are the muscles that do shoulder whatever? 15:31 Horizontal adduction, like when we did chest press. 15:35 It's important that you know that your pectoralis major is horizontally adducting your shoulder. 15:40 Can your pectoralis minor horizontally adduct your shoulder? 15:46 No. 15:47 No because it doesn't cross the shoulder. 15:49 That information is important that you need to keep very clear on your graph. 15:53 So what's going on during this particular exercise, overhead press, frontal plane, shoulder, 16:03 shoulder abduction, we're back to aliens. 16:13 Whats happening at the scapula? 16:16 Upward rotation, nice. 16:20 Not really, not really. 16:26 So I get what you're saying, protraction your thinking that if the inferior angles only 16:30 separate right, then that's the upward rotation, like your thinking this is protraction. 16:39 Elbow? 16:43 Extension. 16:46 Alright shoulder for abduction, what muscles? 16:50 Middle supraspinatus, cool. 16:58 guys put your shoulder in the position for me, like you are in overhead press. 17:03 Now feel your shoulder, this is more of like a functional anatomy thing. 17:08 Who else is on top of the shoulder joint that might be able to contribute? 17:14 Anterior deltoid. 17:20 You guys cool with that? 17:26 upward rotation, who does it? 17:29 Serratus anterior, lower trapezius and upper trapezius. 17:36 This is a pretty big graph. 17:43 Who does elbow extension? 17:46 Triceps. 17:48 Great. 17:50 What we got next. 17:59 Oooh two graphs in a row, close grip row. 18:08 Yeah neutral is fine, I'm not going to have you analyze this . 18:27 Close grip row, what plane? 18:33 Sagittal. 18:38 What joints are moving? 18:47 Shoulder, scapula, elbow, very common choices for upper body compound movements right. 19:02 Shoulder, whats going on at the shoulder? 19:07 Extension, right. 19:14 Scapula, retraction. 19:20 Whats going on at the elbow? 19:26 Flexion. 19:30 Shoulder extension, who does shoulder extension. 19:37 Lats are the primary, followed by post delts, teres major, and who else? 19:50 Long head of the triceps. 19:56 Who does retraction? 20:01 Rhomboids, and mid trapezius. 20:09 Who does flexion? 20:13 Biceps brachii, and brachialis. 20:24 That term brachii guys, brachii is branch. 20:29 So this is your branch if you were a tree, did anybody play a tree in the school play? 20:37 You want to come up and demonstrate, alright. 20:41 So let me cover one thing that I think is a small confusion with actually a lot of people. 20:47 If I said analyze the eccentric phase of a close grip row, what would change on this 20:56 graph? 21:08 Yeah so if we were going to do an eccentric phase on this graph, the only thing that changes 21:18 is the actions. 21:21 That's it. 21:23 So eccentric during the eccentric phase, I am now going into shoulder flexion, I am going 21:36 through scapula protraction, and I am going through elbow extension, do the muscles change? 21:50 No. 21:51 No this is very important for you guys to understand this concept. 21:56 I don't go into shoulder flexion and all of a sudden i use my shoulder flexors up here.Whats 22:01 pulling me into shoulder flexion is the weight of the row.Whats slowing down getting pulled 22:09 into shoulder flexion is who? 22:12 The same muscles, right that is what an eccentric contraction is. 22:17 Is these muscles trying to contract and slow down a force that's lengthening them. 22:27 Does that make sense? 22:33 All you need to do is look at this and realise the only thing that changes is the joint actions. 22:39 The muscles used during the seated row are these. 22:43 Through the whole thing. 22:44 That makes sense right. 22:48 So if I said eccentric phase of a squat, you;d write down all of the muscles, in fact you 22:54 could figure out the joint the whole thing concentrically if it helped you. 22:59 And then just flip the joint actions at the end. 23:02 And they are always going to be the opposite joint actions right, its just that easy. 23:17 That's exactly what they are doing, yeah in the eccentric phase your muscles are trying 23:21 to slow down or brake, more like pumping the brakes. 23:25 You're not coming to a halt. 23:27 A halt would be a what type of contraction? 23:41 Isometric. 23:48 Alright so I told you if you stuck with me, you would be able to tell me what a muscle 23:52 did and I wouldn't even have to tell you what it is, fair? 23:57 That muscle that is being pointed at, is this muscle right here, what joint does that muscle 24:04 cross? 24:06 It actually crosses both, good call. 24:11 It crosses both the elbow and the radioulnar joint. 24:16 Alright so now we know which joint it crosses. 24:21 What direction do the fibres run, mostly up and down. 24:28 What joint action will this muscle perform in the elbow? 24:35 Flexion. 24:40 Anybody want to take a guess at what it does in the radioulnar joint? 24:48 When is it at its shortest? 24:50 Mess around with it. 25:06 Yeah so this is anatomical, so here's the truth about this muscle, this one is a little 25:17 tricky. 25:19 It's actually at its shortest here, that is tricky. 25:25 Most textbooks are going to call this a supinator, but the etruth of the matter is it rights 25:32 the radioulnar joint, rights as in puts it into neutral position. 25:36 Hold on, so this causes elbow flexion and supination to neutral which is why it's called 25:45 the beer drinking muscle, you guys with me, right. 25:53 Well go ahead and write down supination because if you ever had a test it's going to say supination. 25:59 This muscle is called your brachioradialis, which it inserts into the styloid process 26:07 of your radius. 26:09 Alright we've got another muscle, another strange little muscle. 26:20 What muscle, what joint does that muscle cross? 26:24 The glenohumeral joint, alright that muscle goes from humerus to coracoid process. 26:33 What do you guys think, based on its fiber direction what do you think that muscle will 26:41 do? 26:46 It definitely does a little adduction good. 26:49 Internal rotation it kind of sucks at. 26:51 I know ti's kind of difficult to see from that picture but it actually attaches from 26:55 lie here, form the medial side of the humerus. 27:04 Yeah it will do just a little bit of flexion. 27:14 Good. 27:17 Anybody know what this muscle is? 27:24 Yeah carpi, like the fish. 27:42 Anybody want to take a guess, what might be in this word. 27:48 Yes, nice job, coraco like as in coracoid process where it originates, brachialis as 28:00 in brachii, branch right. 28:05 Nice job. 28:08 I figured one of you guys had at least seen that muscle somewhere. 28:24 Kind of amazing how we started the day going over anatomical directions and now you guys 28:27 are telling me what muscles do. 28:32 Alright so on my website all of this information is already up there, there are a lot more 28:38 exercises you can graph. 28:40 Exercise graphs, put a star next to seated row that's a good one. 28:48 Seated row that's a good one, bench press is a good one, overhead press is a good one. 28:55 You get through some of the big movements for the upper body and you have done a lot 29:00 the joint actions. 29:03 All this stuff is up on the website, brentbrookbush.com have you guys taken note. 29:10 So not brookbushinstitute.com where you can kind of find everything, but brentbrookbush.com 29:14 where all the learning integrated learning platform is.When you guys do exercises on 29:20 your own, realize that if you write down a joint action, all the muscles that will contribute 29:27 to that joint action are going to play a role, regardless of the exercise. 29:34 Which means if upward rotation is in the overhead press, and its also in the lateral raise because 29:42 you wanted to analyze lateral raise today. 29:45 Are the muscles going to be different? 29:48 No.you just have to come up to this graph and go, hey look upward rotation serratus 29:54 anterior, trapezius. 29:57 Which you guys know as upper and lower trapezius. 30:00 Does that make sense? 30:01 So you guys can use these graphs to double check your answers, and I have all of it there. 30:13 Elbow extension, elbow flexion, shoulder flexion, every joint action is up there.
