NCSF- exercise/joint action/ muscle involved

Dumbbell press

joint action- shoulder horizontal adduction, elbow extension
muslces involved- pectoralis major, anterior deltoid, triceps

Incline bench press

joint action-shoulder horizontal flexion and adduction, elbow extension
muscles involved-pectoralis major(clavicular head), anterior deltoid, triceps

chest flys

joint action- shoulder horizontal adduction
muscles involved-pectoralis major, anterior deltoid

bench push up

joint action- shoulder horizontal adduction, elbow extension
muscles involved- pectoralis major,anterior deltoid, tricep

medicine ball drop pass

joint action- shoulder horizontal adduction, elbow extension
muslces involved- pectoralis major, anterior deltoid, triceps

medicine ball chest pass

joint action- shoulder horizontal adduction, elbow extenion
muslces involved- pectoralis major, anterior deltoid, triceps

shoulder press

joint action-shoulder abduction, scapular rotation, elbow extension
muslces involved- medial and anterior deltoid, supraspinatus, triceps, serratus anterior

upright row

joint action- shoulder abduction, scapular elevation/rotation, arm flexion
muslces involved- medial and anterior deltoid, supraspinatus, levator scapulae,upper trapezius, brachials, brachioradials,

lateral deltoid raise

joint action-shoulder abduction, scapular rotation
muscles involved- middle deltoid, supraspinatus, levator scapulae, upper trapezius, rhomboids, brachials, brachioradials

rear deltoid raise

joint action- shoulder horizontal extension
muscles involved- posterior deltoid, teres major, infraspinatus, teres minor,

front raise

joint action- shoulder flexion
muscles involved- anterior deltoid

bent over row

joint action-shoulder horizontal extension,scapular retraction, arm flexion
muscles involved- latissimus dorsi, teres major, trapezieus, infraspinatus, teres minor, posterior deltoid,rhomboids, brahialis, biceps brachii, brachioradials

seated cable row

joint action- shoulder horizontal abduction and extension, scapular retraction, elbow flexion
muscles involved- traps, rhomboids, latissimus dorsi, teres major, brachialis, biceps brachi, brachioradials

wide grip lat pull down

joint action- shoulder adduction, scapular medial rotation, elbow flexion
muscles involved- middle fibers of the trapezius, rhomboids, latissimus dorsi, teres major, brachiallis, biceps brachii, brachioradials

one arm row

joint action- shoulder horizontal extension, scapular retraction, arm flexion
muscles involved- latissimus dorsi, teres major, trapeziues, infraspinatus, teres minor, posterior deltoid, rhomboids, brachialis, bicep brachii, brachioradials

supine tricep extension

joint action- elbow extension
muscles involved- triceps

tricep kick back

joint action- tricep extension
muscles involved- triceps

tricep bench dips

joint action- elbow extension shoulder flexion
muscles involved- triceps, anterior deltoids, pectoralis major

hammer bicep curl

joint action- elbow flewion
muslces involved- becips brachii, brachialis, brachioradials

internal rotation

joint action- humeral interal rotation, elbow flewion
muscles involved- subscapularis, pectoralis major

external rotation

joint action- humeral external rotation, elbow flexion
muscles involved- teres minor, infraspinatus

back squat

joint action- hip extension, knee extension
muscles involved- gluteus maximus, rectus femoris, vatus lateralis , vastus intermedius, vastus medials, biceps femoris, semimembranous, semitendinous

modified deadlift

joint action- hip extension, leg extension, back extension
muscles involved- gluteus maximus, rectus femoris, vatus lateralis , vastus intermedius, vastus medials, biceps femoris, semimembranous, semitendinous, erector spinae

romanian deadlift

joint action- hip extension, back extension
muscles involved- glueteus maximus, biceps femoris, semimembranous, semitendinous, erector spinae

lunge

joint action- hip extensio, knee extension
muslces involved- gluteus maximus, rectus femoris, vatus lateralis , vastus intermedius, vastus medials, biceps femoris, semimembranous, semitendinous,sartorius

lateral lunge

joint action- hip extension, hip adduction, knee extension
muscles involved- glueteus maximus, hip adductors

step ups

joint action- knee extension, hip extension
muscles involved - gluteus maximus, rectus femoris, vatus lateralis , vastus intermedius, vastus medials, biceps femoris, semimembranous, semitendinous,sartorius

single-leg sqaut

joint action- hip extension, knee extension
muscles involved- gluteus maximus, rectus femoris, vatus lateralis , vastus intermedius, vastus medials, biceps femoris, semimembranous, semitendinous,sartorius

leg press

joint action- hip extension, knee extension
muscles involved- gluteus maximus, rectus femoris, vatus lateralis , vastus intermedius, vastus medials, biceps femoris, semimembranous, semitendinous,sartorius

leg curl

joint action- knee flexion
muscles involved- bicep femoris, semimembranous, semitendinosus, gastrocnemius

pysioball leg curl

joint action- knee flexion
muscles involved- bicep femoris, semimembranous, semitendinous, gastrocnemius,

leg extension

joint action- knee extension
muscles involved- rectus femoris, vastus lateralis, vastus medial, vastus intermedius

standing heel raises

joint action- plantar flexion
muscles involved- gastrocnemius, soleus, planaris

tuck jumps

joint action- hip extension, hip flexion, knee extension, knee flexion
muscles involved- hip and knee extensors

box jumps

joint action- hip extension, knee extension
muscles involved- hip and knee extensions

depth jumps

joint action- hip extension, knee extension
muscles involved-hip and knee extensors

double leg bounds

joint action- hip extension, knee extension
muscles involved- hip and knee extensors

single leg bounds

joint action- hip extension, knee extension
muscles involved- hip and knee extensors

abdominal curl up

joint action- trunk flexion
muscles involved- rectus abdominals

reverse abdominal curl up

joint action- trunk flexion
muslces involved- rectus abdominals

physioball curl up

joint action- trunk flexion
muscles involved- rectus abdominals

alternating ankle touches

joint action-trunk flexion and rotation
muslces involved- rectus abdominals, lateral obliques

floor bridging

joint action- trunk extension, hip extension
muscles involved- back extensors, hip extensors

opposite raise

joint action-shoulder flexion hip extensin, trunk extension,
muscles involved- gluteus maximus, back extensors, deltoids, mid-trapezius

physioball back extension

joint action- trunk extension, back extension
muscles involved- back extensors

medicine ball seated reach

joint action- trunk extension
muscles invovled- back extensors

goodmorning

joint action- trunk extension, hip extension
muscles involved- back extensors, hip extensors

seated cable chops

joint action- trunk rotation
muscles involved- obliques

physioball roll up

joint action- trunk flexion
muscles involve-rectus abdominals

medicine ball pull over pass

joint action- trunk flexion , shoulder extension
muscles involved- rectus abdominals, latissimus dorsi