You’ve seen them in the gym: the grinders. They don’t just work their muscles — they pound them, set after set, laying waste to every fiber with any tool they can find, from barbells and dumbbells to bands and bodyweight. Instead of working the whole body three or four days a week, they follow a 5-day workout split, annihilating each body part just once or twice every seven days.
But there are advantages to going off the reservation now and then. And if bigger muscles are your primary goal, a “split system” approach — the technical term for working just one or two muscle groups per workout — can be a powerful weapon in your mass-building arsenal.
Why Do a 5-Day Workout Split?
Aside from an overabundance of free time and a fondness for post-workout soreness, why might you want to become a grinder — at least temporarily?
A 5-day workout routine does all these things. Here’s how.
1. Greater total volume
Consider the weekly workout volume (number of sets per muscle group) of a full-body program and a 5-day program.
The total-body exerciser might hit his chest with three sets of bench presses on Monday, four sets of incline dumbbell presses Wednesday, and two sets of pushups on Friday. That would put his weekly volume of chest work at nine sets.
The split-routine exerciser, on the other hand, might do 15 or more sets for chest in a single day. If he includes an additional full-body workout one day a week (as is the case in A Week of Hard Labor), he’ll squeeze in another three or four sets, bringing his weekly volume up to a whopping 19 sets — more than twice that of the total-body exerciser.
Additional volume means more tension, more stress, more damage — more of all the factors that lead to muscle growth.
You don’t want to dive into an advanced program like AWOHL without at least a few months of training behind you. But assuming you’re not a complete beginner, and that your rest and nutrition are on point, all that additional stimulus can translate into greater growth.
2. Increased blood flow
One side effect of higher-volume training, particularly when you perform 10 or more reps per set, is that large amounts of blood rush into your working muscles to supply them with oxygen. This does more than make you look momentarily buff-er: it’s also a powerful stimulus for growth.
What gym rats call “the pump” is known to researchers as cellular swelling, and it happens because muscular contraction prevents blood from flowing out of your muscles while your arteries continue to pump it in. The effect is like damming up a rushing river: liquid pools in one spot without a place to go.
Studies have shown that engorging a muscle with blood in this way stimulates protein synthesis (muscle growth) while inhibiting muscle breakdown — the perfect recipe when you’re looking to build more muscle.
3. More rest
It sounds like an oxymoron: how could a program with five workouts a week afford you more rest than a more conventional three- or four-day-a-week regimen?
That’s the key to the split approach: although workout frequency is high, and each workout is involved and intense, you still get at least two days’ rest between workouts for a given muscle group.
Taking A Week of Hard Labor as an example, you work your legs by themselves on day two and don’t hit them again until day five. That gives them two full days to recover before you hit them again, then three more days after that before you repeat leg day. That’s substantially more rest than you get for each muscle group in a full-body program, in which you might hit each muscle group three to four times a week with only about a day between sessions.
4. Laser focus
When your goal is hypertrophy, sometimes it’s valuable to home in on that goal at the expense of all others (i.e. strength, power, muscular endurance, etc.).
A 5-day workout split is perfect for that: you don’t need to squeeze in a cardio workout on your off days. You won’t be too tired from working your legs to train you arms (you’ll train them on different days). You won’t worry about burning a ton of fat or maintaining your speed in the 40-yard-dash. Instead, you’ll bring all your physical and mental energy to hammering your muscles and forcing them to grow like crazy.
How Should You Split Your Workouts?
The most obvious factor to consider when building a 5-day workout routine is your schedule. If your Wednesday is busy and stressful, make it a rest day. If Fridays are low-stress for you, schedule a longer, tougher workout.
In general, you’ll want to work out for three days before your first rest day, then two more days before your second one (so if Monday is your “day one,” Thursday and Sunday are rest days). This isn’t set in stone; some weeks, life will force you to rest on different days — and that’s OK. Since you aren’t working the same muscle groups two days in a row, you’ll still get all of the rest you need.
What Muscle Groups Should You Work Out Together?
“Antagonistic” muscles — those that perform opposing actions, like chest vs. back, biceps vs. triceps, quads vs. hamstrings — often make sense to train on the same day. But you can also effectively train your “pulling” muscles (back and biceps) on one day and your “pushing” muscles (chest and triceps) on another, since these muscle groups usually work together anyway. AWOHL treats the core like any other muscle group, assigning it its own day rather than making it an “add on” somewhere else.
One of the more innovative aspects of Kalev’s program is its inclusion of one total body day — a workout in which you hit every major muscle group. The result, says Beachbody fitness expert Trevor Thieme, C.S.C.S., is that you work each body part twice a week instead of once.
“In so doing,” he says, “you double the frequency of the growth stimulus to each muscle group each week. And because of how the workouts are arranged, you do that without negatively impacting your recovery.”
*This schedule is used on AWOL
7 Essential Ingredients of a Split Workout
The sessions in your 5-day workout routine will be intense, but relatively short. All of the workouts in Kalev’s program average less than 45 minutes, warm-up included. The goal: to work each muscle safely but intensely, using the most challenging weights that allow you to complete all of your reps and sets with good form.
In AWOHL, “The workouts feature lifting techniques that increase your training density and your muscles’ time under tension, as well as also allow you to more completely fatigue your muscles,” says Thieme. “As a result, they optimize your training stimulus, helping you build bigger, stronger muscles faster.”
Some of those techniques include:
1. Varied set/rep schemes
Muscles are comprised primarily of two kinds of fibers: type I and type II, which, broadly speaking, are responsible for high-rep, low-resistance movements, and low-rep, high-resistance ones, respectively. To force your muscles to grow optimally, AWOHL includes higher-rep moves (like pushups performed for 3 sets of 15 reps) to hit your type I fibers, and lower-rep moves (like heavy dumbbell presses, performed for 4 sets of 6), to hit your type IIs.
2. Compound movements
Moves like lunges, squats, and pull-ups work involve the movement of multiple joints and thus work multiple muscles, allowing you to lift heavier weights, generate more tension, and generally get more bang for your muscle building buck.
3. Isolation exercises
Dumbbell curls, triceps extensions, lateral raises and other single-joint movements help you target smaller muscles, allowing you to focus more intensely on muscles that usually play a supporting role.
This term refers to performing back-to-back sets of two different exercises. You can alternate between exercises that target opposing muscle groups (e.g., bench press and bent-over row), non-competing muscle groups (e.g., overhead press and deadlift), or, more diabolically, the same muscle group (e.g. squats and lunges). If you add a third exercise (e.g., bench press, row, and lunge), it’s called a tri-set.
5. Circuit sets
These typically involve back-to-back sets of four or more exercises with minimal rest between them (usually, just the time it takes you to transition from one to another). By extending the duration of uninterrupted work, you’ll fatigue your muscles even faster and more completely.
6. Drop sets
In this set scheme, you perform three or four sets of an exercise without rest, using a slightly lighter weight for each one. Also called descending or strip sets, they can also be performed by switching a heavier weight for a lighter one at the end of a set to squeeze out a few more reps.
7. Eccentric training
Research shows that focusing on the lowering phase of an exercise (i.e., by performing it more slowly than the lifting phase) can help maximize muscle growth. But prepare to be sore: this technique also increases muscle damage (don’t worry — that’s a good thing in the context of muscle building).
One to Grow (Muscle) On
With so much volume, so many different moves, and so many advanced techniques coming at them, your muscles will have no choice but to grow like crazy. Want to build some size? Grinding through a 5-day workout split may be just the methodical madness you need.
The push-up may be as close to a perfect exercise as it gets. You don’t need equipment, you can do them anywhere, and when done correctly, they work muscles throughout your body (not just in your chest and arms).
If you have trouble banging out at least 10 consecutive reps of the classic push-up with good form (hands in line with shoulders, body straight, elbows tucked, chest to within a few inches of the floor), then the typical advice is to drop to your knees. There’s only one problem with that.
“The knee push-up doesn’t work the same muscles in the same way as the classic push-up,” says Trevor Thieme, C.S.C.S., Beachbody’s senior manager of fitness and nutrition content. “So it doesn’t help you build the strength you need to eventually progress to the classic push-up.”
A better option: The incline push-up. Like the knee push-up, it’s an easier variation of the classic exercise. But because it shares the same body position and movement pattern with the classic push up, it works the same muscles in a similar way.
It’s also more adaptable to your current fitness level. “The greater the angle of your body to the ground, the easier the exercise becomes,” says Thieme.” As you become stronger, you can move your hands progressively closer to the floor.”
How to Do the Incline Push-up with Perfect Form
How to Make the Incline Push-up Easier (or Harder)
There are several ways to modify or progress the incline push-up.
Change the angle
As noted above, you can perform incline push-ups at nearly any angle: the steeper the incline, the easier the move becomes. People new to strength training can even perform the incline push-up with their hands on the vertical surface of a wall.
Change the tempo
The slower you perform any exercise — including the incline push-up — the greater your muscles’ time under tension will be, and the more challenging the exercise will become. Try taking three to four seconds to lower your body, and see if you don’t agree.
Add Some Instability
To increase the challenge to your balance and core, lift one foot off of the ground as you perform the move, alternating legs every rep. Another option: Place your hands on a stability ball instead of a stable surface.
Want a serious challenge? Push yourself up as fast and hard as possible, perhaps even with enough force for your hands to leave the bench for a split-second. In so doing, you’ll work your type II muscle fibers (which have the most growth potential) even harder.
Benefits of the Incline Push-up
As mentioned previously, incline push-ups work the same muscles as classic push-ups, but are easier to perform, making them more accessible to beginners. Also like classic push-ups, they hammer a muscle group that typically gets off easy with other chest exercises like the bench press: your core. Indeed, you can even think of the incline push-up as a plank variation, as both exercises (plank and push-up) share the same starting position.
What Muscles Does the Incline Push-up Work?
Chief among the muscles worked by the incline push-up are the pecs. The larger of the two, the pectoralis major, has three primary functions: To raise your upper arms, to rotate them inward, and to bring them toward the midline of your body (like when you clap or hug). Located underneath the pec major is the pectoralis minor, which helps draw the shoulder blade forward and downward.
Your shoulder joints are each controlled primarily by the deltoid and the rotator cuff. The rotator cuff is a group of muscles and tendons that helps stabilize the shoulder joint. The deltoid sits on top of the rotator cuff, giving your shoulders their size, definition, strength, and power.
The triceps brachii are the muscles found on the backs of your upper arms, and which connect your shoulder blade (scapula) to your upper arm (humerus) and forearm. Together they straighten your elbow.
Distinguishing the push-up from other chest-centric moves like the bench press and fly is its engagement of the core muscles, principally the rectus abdominis (i.e., “abs”). This sheet of muscle extending from the bottom of your rib cage to the top of your pelvis pulls your chest toward your hips, and vice versa. Also involved in the incline push-up are the internal and external obliques flanking your torso, the transverse abdominis (embedded beneath the rectus), and the spinal erectors of the lower back.
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Lately I’ve been getting a ton of questions about what I’ve been using for my skin. As many of you know, I’ve struggled with hormonal acne for the last few years and have been very open about this journey. My last update was a little over 6 months ago and was probably the most optimistic of them yet. I’ve really been able to tune into my body and understand my triggers…ahem I’m looking at you stress!
I’ve also been learning how sensitive my skin really is and that it’s pretty much the first indication that something is off with my body. Especially when it comes to my facial skin. Besides acne, I’ve developed eczema on my eyelids in the last year and well…shingles. It’s meant expanding beyond just my usual acne-healing remedies.
The quality of our skin is a direct correlation to the quality of our gut. That’s not to say I eat perfectly “clean” all the time. My goal in life is not having perfect skin at the expense of living my life, but I do think that making gut health a priority can have awesome benefits. But it also goes beyond what we eat. How we manage our lifestyle outside the kitchen is super important. This of course means the products you’re using on your skin, but also ensuring you make time for self-care, stress-management and just simply having fun! I find the less stressed I am and the more I’m enjoying my life the better my skin is. And the opposite is also true. When shingles first appeared I also had a major breakout leading up to it and throughout the healing process. All’s to say is that what you eat and put on your skin is important, but this isn’t the whole story.
Besides my shingles breakout, my skin has actually been pretty great lately. That’s not to say it’s perfect. I stopped striving for perfection a long time ago, but I have found certain things to be more effective than others, some of which are new additions to my acne-healing remedies collection. I thought I’d share some of those with you today.
NEW SKINCARE CHANGES
Probiotics – I had to eliminate probiotics and fermented foods when I was diagnosed with SIBO in the fall of last year, but since then have slowly added it back in and now am happily drinking kombucha and taking my daily probiotic from my Care/of pack. Like I mentioned above gut health = skin health and I definitely feel like this is helping!
Laundry Detergent – we swapped out our laundry detergent for a baby version because of my eczema and I’ve noticed it has helped a ton. It’s hard to say how much it’s helped my acne but definitely has helped with the eczema.
Caffeine – this is a big one and as I’m sure you guys know I loooooove my coffee. I’m not eliminating coffee by any means but have been trying to decrease my consumption. I’ve noticed I don’t need it every single day and have been trying to only have it when I know I can sit down and enjoy it rather than drink it out of necessity.
Lymphatic Drainage – for the last few months I’ve been using a facial roller to help encourage lymphatic drainage. Making sure I have some kind of movement every single day also helps with lymph drainage. I am prone to clogged pores and know that this is because my lymphatic system can be slow at times.
MY CURRENT SKINCARE ROUTINE
I am always experimenting and playing around with products (something that I love!) but also keep in anything that I know works for me. I’ve made a few changes over the last few months so here’s my current skincare routine.
Cleanser – Replenishing Oil Cleanser from Marie Veronique
Toner – Botnia Toner
Serum – Twilight Be Calm Serum from Siam Seas (this stuff is incredible!)
Night Oil – Mahalo Balm
SPF daytime moisturizer – Josh Rosebrook Nutrient Day Cream
* * * * *
Not everything has changed around here. A lot of the products I’m using in my skincare routine have remained the same and I still love the usual face mask culprits. I’m also continuing to take the same supplements, mainly zinc and l-lysine from my Care/of pack. I also love my facials at Ritual Skincare and find that going every month or every other month can really help with blackheads and clogged pores. HYDRATION is probably my biggest struggle but I’m still committed to making sure I get in enough water each day to feed hydrated.
And not surprisingly, keeping my stress levels down is still a big part of the game…forever my greatest challenge!
So that’s where things are at! Some changes and some things exactly the same. Still on this journey and to be honest I’ve let go of there being a final destination. Like my hair, I’m learning to be confident wearing it naturally no matter what state it’s in while also doing my best to care for it holistically.
Hope this post was helpful to anyone struggling with acne! Know that coming at it from a place of compassion is always most effective. Sending you all lots of love <3
Do you struggle with acne? What are some of your favorite acne-healing remedies?
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Thanks to 21 Day Fix creator Autumn Calabrese and her brother, chef Bobby Calabrese, eating gluten-free doesn’t mean pizza is off the table.
Having grown up with pizza very much a part of their lives (their father owned an Italian pizza restaurant), Autumn and Bobby know a thing or two about how to make a killer pizza.
With their wealth of pizza knowledge and Bobby’s training as a chef, this culinary team has put together a flavorful alternative to traditional pizza.
Whether you’re choosing a gluten-free lifestyle or need to avoid gluten for medical reasons, this recipe is a must-have, especially if you have kids. No parent wants to deprive their kids of pizza, but we all hesitate a bit when we reach for that plastic package of processed pepperoni at the grocery store.
(I don’t think anyone really wants to know for sure what went into making those little circles of “meat”!)
They healthy answer to this pizza conundrum is to make your own pepperoni. This homemade pepperoni is nitrate-free, very low in fat, and contains no preservatives.
Using healthy, lean ground chicken, Autumn and Bobby show us how quickly and easily it is to put together a beautifully spiced ground pepperoni. Sweet paprika, black pepper, ground fennel seed, and a touch of cayenne pepper create that authentic pepperoni flavor.
If you compare this FIX-ed pizza to half of a personal take-out pizza, this FIXATE pizza has 43 percent fewer calories, 46 percent less fat, and 50 percent less sodium.
Those are pretty impressive numbers — how’s that for good goals?!
To get the recipe and find out the Portion Fix Containers and nutritional information, watch the FIXATE episode on Beachbody On Demand!
Doing “skull crushers” might not sound particularly good for you, but if you’re looking to add size and strength to your arms, this triceps-intensive exercise is a great option.
“The skull crusher is an effective way to work all three heads of your triceps,” says Trevor Thieme, C.S.C.S., Beachbody’s senior manager of fitness and nutrition content. “Especially if you use dumbbells, which work each arm independently, increasing the instability of the exercise and, thus, muscle recruitment in your arms, shoulders, and core.”
Plus, change up your grip and/or the angle of your bench, and you can emphasize different heads with the skull crusher exercise to build balanced, strong triceps that turn heads.
How to Do the Dumbbell Skull Crusher with Perfect Form
How to Make the Skull Crusher Easier
Besides using lighter weights, you can do EZ bar or barbell skull crushers. The bar transfers the work of stabilizing the weight across both arms, allowing you to lift slightly more.
How to Make the Skull Crusher Harder
Increasing the amount of weight is the simplest way to intensify skull crushers, but slowing down the pace of movement will also make the move more challenging.
Bonus Tips for Doing the Skull Crusher
Your upper arms should remain vertical to the floor for the duration of each set. The only parts of your body that should move are your forearms. Also, speed is not your friend with this exercise. It’s not a power-building move. Lower and lift the weights slowly and under control. Not only will that increase your triceps’ time under tension — a key muscle growth stimulus — but it will also reduce your risk of injury.
Variations on the Skull Crusher
Effective variations on the move include changing your grip (e.g., from neutral to overhand), and changing the angle of the bench (e.g., from flat to incline or decline). Switching up how you perform the exercise can change which head of the triceps is emphasized, enhancing overall muscle development and strength gains.
Benefits of the Skull Crusher
In addition to being a highly effective triceps builder, the skull crusher can be performed with a variety of equipment. Whether you do a dumbbell skull crusher, barbell skull crusher, or use an EZ bar, go as heavy as you safely can, and you’ll see results.
What Muscles Does the Skull Crusher Work?
Two thirds of your upper-arm musculature is occupied by your triceps, and the skull crusher is one of the most effective ways to build them. All three heads of the triceps (lateral, medial, and long) fuse together and attach to the top of your forearm, with the lateral and medial heads originating at the humerus (upper arm bone) near the shoulder, and the long head originating at the scapula (shoulder blade).
The lateral and long heads are the most visible ones, forming the classic “horseshoe” shape associated with well-developed triceps (long on the inside, lateral on the outside). The medial head lies under the other two, and while it doesn’t contribute much to the shape of the muscle, it adds substantially to its overall mass.
To get a set of strong, shapely, head-turning arms that you’ll be proud – nay, want – to show off, you’re going to have to work for it. And you’ll likely get reach your goals faster if you pick up a set of weights. Classic biceps curls are a great way to exercise your arms, but to switch things up and accelerate your results, don’t limit yourself to them. Take dumbbell hammer curls as an example of a potent variation on the classic move.
“Doing different variations of any exercise, including the biceps curl, will help optimize your training adaptations,” says Trevor Thieme, C.S.C.S., Beachbody’s senior manager of fitness and nutrition content. In short, by targeting the same muscle (or muscles) in different ways, you’ll get stronger and more defined in less time.
Here’s a break down of how to do hammer curls properly, as well as tips for adding the move to your workout routine, and multiple reasons why everyone—including you—should be doing it.
Appears in: Clean Week >> Strength
How to Do Hammer Curls With Perfect Form
How to Make Hammer Curls Easier or Harder
Whether you’re new to this move or not, there are a few ways you can alter the hammer curl to make it easier or harder, depending on what your fitness level and goals are.
Make it easier:
Make it harder:
Hammer Curl Variations
Switch things up by incorporating hammer curl variations into your routine: seated hammer curls (curling both weights at once or one at a time, as described above), incline hammer curls (lie face-up on a bench set to a 45-degree incline, letting your arms hang to the side), and cross body hammer curls (alternately curling each dumbbell to the opposite shoulder).
“There are many ways to riff on the basic movement, and no one way is necessarily better than the others,” Thieme says. “The only rule is to regularly change how you perform the exercise to avoid hitting a strength plateau.”
What Muscles Do Hammer Curls Work?
The dumbbell hammer curl uses a neutral grip position (palms facing inward), which is different from the underhand grip used for the classic biceps curl. By switching from an underhand grip to a neutral grip, you shift more the work from your biceps (also known as biceps brachii) to two other elbow flexors: the brachialis and brachioradialis. The brachialis runs beneath your biceps brachii, and the brachioradialis runs from the bottom of your upper arm to the bottom of your forearm.
The Benefits of Hammer Curls
“The biceps might be the most visible, but the brachialis is significantly more powerful,” says Trevor Thieme, C.S.C.S., Beachbody’s senior manager of fitness and nutrition content. As such, dumbbell hammer curls are a solid choice for building arm strength and shape, whether you’re looking to show them off or boost your functional ability. Because strong biceps don’t just look good, they also make everyday tasks—like lifting heavy grocery bags and carrying little tykes—a lot easier.
The bench press has long been considered the ultimate builder of upper-body strength. But there’s a case to be made for its underappreciated cousin, the incline dumbbell press.
In trainer speak, both moves are known as “horizontal pushing” exercises. That means you extend your arms in front of you under resistance, working primarily the chest muscles, and secondarily the shoulders and triceps.
But the incline press may be an equally worthwhile chest-builder as the much-vaunted bench press. For one thing, you’re zeroing in on a specific, and highly visible, part of the chest. “Usually when you hear people talking about working different parts of a muscle — like the lower or upper abs — they’re talking nonsense,” says Trevor Thieme, C.S.C.S., senior manager of fitness and nutrition content for Beachbody. But the pectoral muscle is different.
“Each pec has two heads,” he says. “One attaches to your clavicle, and the other attaches to your sternum.” The incline bench press targets the smaller, often underemphasized clavicular head, which isn’t as powerful as the sternocostal head, but is nevertheless key to the muscle’s overall power. Sculpting it with targeted exercises like the incline press can also give your upper body a more chisled, athletic look.
Because you’re homing in on one part of the muscle, you’ll likely have to reduce the weight you normally use on the flat bench press, says Thieme. That’s doubly true when you’re using dumbbells, it being harder to stabilize two weights than one (like a barbell). But that slight reduction is worth it, as you’ll read in the benefits of the incline dumbbell press below.
How to Do the Incline Dumbbell Press With Perfect Form
How to Make the Incline Dumbbell Press Harder (or Easier)
Try these four strategies to modify the incline dumbbell bench press.
Choose a different weight
“How much should I lift?” is one of the most common questions that trainers hear. Here’s the answer: Use the heaviest weight that challenges you to complete all of your reps with perfect form. In practice, that means reaching for a heavier weight if the exercise feels to easy, and a lighter one if the exercise feels too difficult. Yes, this advice might sound obvious. But enough people overlook it to make it worth stating.
Change the angle
Don’t go too steep with your incline; you’ll change this effective pec builder into more of a front-shoulder builder. Standard is about a 45-degree angle on the bench, but if you’re having trouble with the move, or it hurts your shoulders, lower the incline a bit to get more help from your pecs’ sternocostal heads.
Alter the range of motion
If you only have access to light dumbbells (e.g., because you’re in a hotel gym), you can experiment with one-and-a-half reps, in which you lower the dumbbells fully, press them up halfway, then lower them again before pressing them to arm’s length. “1.5s” double the time your pecs spend in the toughest part of the movement and increase your time under tension, a proven trigger for muscle growth.
Change the tempo
When you lower and then lift a weight quickly, you’re receiving a significant amount of help from the “stretch reflex” (the rubber band like tendency of a muscle to spring back to a shortened state when stretched). By taking three to four seconds to lower the weight, you eliminate the stretch reflex, and make the exercise harder in the process.
Benefits of the Incline Dumbbell Press
Compared with its barbell equivalent, the incline chest press forces each pectoral muscle to work independently, so your strong side can’t compensate for its weaker counterpart. That forces your weak side to work as hard as your strong side, helping to prevent and correct muscle imbalances.
Also, a recent study found that dumbbell presses lead to more activation of the pectoral muscles than barbell presses.
Finally, when doing the incline bench press solo, dumbbells are safer: if your muscles fail while pressing a barbell, you risk getting pinned under the bar — a rare but real outcome of solo training that occasionally injures (and in some rare instances, kills) lifters. Fail on the incline dumbbell bench press, however, and the only risk you incur is a chip in your floorboards when you dump the weights.
What Muscles Does the Incline Dumbbell Press Work?
The incline bench press primarily targets the pectoralis major, a muscle with two heads that originate separately at the clavicle and sternum before fusing together and attaching to your humerus. Its major functions include raising your upper arms (as required during pressing movements), turning them inward, and bringing them toward the midline of your body (think: bear hug or dumbbell fly). Buried beneath the pec major is the pectoralis minor, which helps pull the shoulder blade down and forward.
Each shoulder joint is controlled primarily by the deltoid and the rotator cuff. The rotator cuff is a group of muscles and tendons that helps stabilize the shoulder joint, which is one of the most mobile joints in your body. The deltoid sits atop the rotator cuff, and is what gives your shoulders their size, definition, strength, and power.
On the back of your upper arms are the triceps brachii. You have one per arm, and each is comprised of three heads — one originates at the scapula, two originate on the upper humerus, and all three fuse together to attach to the top of your forearm. Its function is to extend your elbow.
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Hi I am Lena Litle 27 years old living in North Charleston. I have studied pharmacy and I like to share news related to health and medicines.