Tag Archives: basic

Seated dumbbell shoulder press

A basic exercise for the shoulder.

Holding a dumbbell in each hand, sit with your back against a backrest so that your head, shoulders and butt make contact with the bench. Place your feet firmly on the floor.

Exhale and slowly lift the dumbbells to shoulder height, and shoulder width or slightly wider. Palms facing forward, and wrists in a neutral position (straight). Do not allow the wrists to bend throughout the exercise. Pull your shoulder blades down and back. This is the starting position.

Exhale and press the dumbbells overhead until your elbows are straight. Do not allow your low back to arch.

Inhale and bend your elbows and lower the dumbbells. Mindfully contract the muscles of your back and arms to bring the dumbbells down.

Don´t let the gravity do your work.

I want my own home gym. Where should I start?

For several reasons, a lot of people don´t like gyms. It doesn´t mean that they don´t like to work out.

With a few items, we can build a better body, at home 🙂

The list is as short as five.

1.- Mirror.

exercise in front of the mirror

The bigger, the better. Your selfies will also look better but the real reason is that you need it to correct your posture, watch what are you doing, and how are you doing it.

2.- Stability ball.

Teacher making body exercises on a yellow ball

Cheaper than a bench, also it allows you to perform hundreds of exercises and stretches. Are you worried about your core? The answer is spherical 🙂

3.- Resistance bands.

Sporty woman stretching with resistance bands and ball

There are tons of brands. Select a proper resistance for you and get ready to sweat!

4.- Two dumbbell bars.

Chromed fitness exercise equipment dumbbell weight

The number is important: two (2). Why? Because you will need both for a lot of exercises. More versatile than a single long bar, they will become your better friends 🙂 Also, check the bar´s diameter.

5.- Weight plates.

Weight plates pile / 3D render of hundreds of heavy weight plate

You only need a few, but the pic is pretty cool 🙂 Please, check the plate hole´s diameter because you don´t want an awful surprise. I´m sure you know what I mean.

I bet you already have some of these at home 🙂

 

 

Bigger arms!

Everyone wants bigger arms, but there’s no such thing as a magical workout you can do to get them.

Arms

Let´s see the most important muscles:

The Coracobrachialis is a long, slender muscle of the shoulder joint.

The contraction of the coracobrachialis leads to two movements at the shoulder joint. On one hand, it bends the arm (flexion), and on the other hand, it pulls the arm towards the trunk (adduction). To a smaller extent, it also turns the humerus inwards (inward rotation). Another important function is the stabilization of the humeral head within the shoulder joint, especially when the arm is hanging freely straight down.

 

Origin:

Coracoid process of the scapula.

Insertion:

The medial shaft of the humerus at about its middle.

The overuse of the coracobrachialis can lead to stiffening of the muscle. Common causes of injury include chest workouts or activities that require pressing the arm very tight towards the body, e.g. work on the rings in gymnastics. Symptoms of overuse or injury: pain in the arm and shoulder, radiating down to the back of the hand.

Pain and symptoms associated with the Coracobrachialis muscle
– Pain in the back of the upper arm
– Pain in the front of the upper arm around the shoulder joint
– Pain in the back of the lower arm
– Pain in the back of the hand extending down into the middle finger
– Difficulty bending the elbow
– Pain when putting arm and hand behind the head and back
– Pain when raising arm overhead
– Occasionally numbness in the upper arm that can extend into the forearm and back of the hand
Activities that cause coracobrachialis pain and symptoms
– Push ups
– Rock or rope climbing
– Throwing a ball
– Golf
– Tennis
– Lifting heavy weights with outstretched arms and palms facing up

The Biceps brachii, commonly known as the biceps, is a two-headed muscle that lies on the upper arm between the shoulder and the elbow. The Biceps muscle is actually two separate bundles of muscles (heads). The two heads of the Biceps vary in length and as a result, are called the Short and the Long Biceps heads.

 

Origin:

  1. Long head- supraglenoid tubercle and glenohumeral labrum.
  2. Short head- tip of the coracoid process of the scapula.

Insertion:

  1. Radial tuberosity.
  2. Bicipital aponeurosis.

The biceps works across three joints.

Proximal radioulnar joint (upper forearm): It functions primarily as a powerful supinator of the forearm (turns the palm upwards). This action, which is aided by the supinator muscle requires the elbow to be at least partially flexed.

Humeroulnar joint (elbow): It also functions as an important flexor of the forearm, particularly when the forearm is supinated. This action is performed when lifting an object, such as a bag of groceries. When the forearm is in pronation (the palm faces the ground), the brachialis, brachioradialis, and supinator function to flex the forearm, with minimal contribution from the biceps brachii.

Glenohumeral joint (shoulder): TIt weakly assists in forward flexion of the shoulder joint (bringing the arm forward and upwards). It also contributes to abduction (bringing the arm out to the side) when the arm is externally (or laterally) rotated. The short head also assists with horizontal adduction (bringing the arm across the body) when the arm is internally (or medially) rotated. Finally, the short head, due to its attachment to the scapula (or shoulder blade), assists with stabilization of the shoulder joint when a heavy weight is carried in the arm.

Pain and symptoms associated with the Biceps Brachii muscles
– Pain in the front of the shoulder
– Pain in the crease of the elbow
– Weakness in the arm
– Difficulty straightening arm with palm facing down
– Pain at the top of the back of the shoulder (between the neck and shoulder joint)
– Unless there is a recent injury to the biceps muscle, pain is seldom felt directly in the muscle
Activities that cause biceps brachii pain and symptoms
– Lifting heavy objects
– Chin ups, Pull ups
– Playing the violin
– Repetitive twisting of the arm with the elbow bent, ie. using a screwdriver
– The most important function of the biceps brachii is it allows us to carry objects and not pull the shoulder joint apart.
– Violinists and cellists often have problems and pain in the biceps.

The brachialis is a muscle in the upper arm that flexes the elbow joint. It lies deeper than the biceps brachii and is a synergist that assists the biceps brachii in flexing at the elbow.

 

Origin:

  1. Lower 1/2 of anterior humerus.
  2. Both intermuscular septa.

Insertion:

  1. Ulnar tuberosity.
  2. Coronoid process of ulna slightly.

Its primary action is to flex the forearm muscles at the elbow. Due to its high contractile strength, the branchialis makes many arm and elbow movements possible. Such movements are important for the activities of daily life. Because movements involving the arms and elbows are almost always continuous, injuries to the brachialis muscle are quite common.

Pain and symptoms associated with the Brachialis muscle
– Pain at the front and /or back of the base of the thumb
– Constant aching and/or tightness in the outside of the upper arm near the elbow
– Numbness or tingling in the forearm and thumb
– Difficulty bending the elbow
Activities that cause brachialis pain and symptoms
– Lifting heavy objects with a bent elbow
– Picking up children
– Holding up heavy tools
– Working at the computer
– Chin ups
– Playing the oboe, clarinet, and saxophone

The Triceps Brachii muscles are located on the back of the humerus and more commonly referred to as the triceps. The triceps muscles have three muscle heads: Lateral, Medial and Long head.

 

Origin:

  1. Long head: infraglenoid tubercle of the scapula.
  2. Lateral head: upper half of the posterior surface of the shaft of the humerus, and the upper part of the lateral intermuscular septum.
  3. Medial head: posterior shaft of humerus, distal to radial groove and both the medial and lateral intermuscular septum (deep to the long & lateral heads).

Insertion:

  1. Posterior surface of the olecranon process of the ulna.
  2. Deep fascia of the antebrachium.

Primarily responsible for the extension of the elbow joint (straightening of the arm). It can also fixate the elbow joint when the forearm and hand are used for fine movements, e.g., when writing. The lateral head is used for movements requiring occasional high-intensity force, while the medial fascicle enables more precise, low-force movements.

With its origin on the scapula, the long head also acts on the shoulder joint and is also involved in retroversion and adduction of the arm.

Pain and symptoms associated with the Triceps Brachii muscle
– Pain in the back of the shoulder
– Pain at the base of the neck
– Pain on the outside of the elbow
– Pain throughout the back of the elbow
– Feeling of weakness in the elbow
– Pain in the back of the upper arm
– Can make elbow hypersensitive
– Occasionally pain and/or burning down into the fourth and fifth fingers
– Difficulty straightening and bending the elbow
– Pain is usually dull and aching, rarely is the pain sharp or stabbing
Activities that cause triceps brachii muscle pain and symptoms
– Tennis
– Golfing
– Swinging a baseball bat
– Repetitive pushing downward action
– Forcefully holding something down.

The anconeus muscle (or anconaeus/anconæus) is a small muscle on the posterior aspect of the elbow joint.

Anconeus

Origin:

Posterior surface of the lateral epicondyle of the humerus.

Insertion:

Lateral aspect of olecranon extending to the lateral part of ulnar body.

It assists in extension of the elbow, where the triceps brachii is the principal agonist, and supports the elbow in full extension. It also prevents the elbow joint capsule being pinched in the olecranon fossa during extension of the elbow. Anconeus also abducts the ulna and stabilizes the elbow joint. Anconeus serves to make minute movements with the radius on the ulna. In making slight abduction of the ulna, it allows any finger to be used as a axis of rotation of the forearm.

Activities That Cause Pain and Symptoms of the Anconeus

– Forced and repetitive gripping of a large and/or wide object
– Extreme sudden hard extension (straightening) of the elbow
– Pushing a door closed
– Rotating arm to shake hands
– Golfing (non-dominate arm)
– Tennis (dominant arm)
– Rowing motions