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