Full Body Anatomy And Most Effective Biggest Muscle Builder Workouts
Explore the human body like never before!. In this article we focus on the full-body muscles anatomy in a brief and easy way, we also describe the function of each muscle group and what are the best workouts for each muscle to get the optimum results. All this with images as they say "an image is worth a thousand words".
Let's start from the top:
Deltoid (Shoulders) :
Anatomy: The deltoid muscle is the muscle forming the rounded contour of the shoulder. When all its fibers contract simultaneously.
Function: The deltoid is the prime mover of arm abduction along the frontal plane. The arm must be medially rotated for the deltoid to have maximum effect.
Best Shoulder Workouts and Excersises :
1- Dumbbell Front Raises
2- Standing / Seated Military Press
Anatomy: The trapezius is one of two large superficial muscles that extend longitudinally from the occipital bone to the lower thoracic vertebrae and laterally to the spine of the scapula (shoulder blade).
Function: The trapezius has three functional regions: the superior region (descending part), which supports the weight of the arm; the intermediate region (transverse part), which retracts the scapula; and the inferior region (ascending part), which medially rotates and depresses the scapula.
Best Trapezius Workouts and Excersises :
1- Barbell / Dumbbell Shrugs
2- Bent-Over Lateral Raises
Rear Shoulder ( Infraspinatus ) :
Anatomy: The infraspinatus muscle is a thick triangular muscle, which occupies the chief part of the infraspinatous fossa. As one of the four muscles of the rotator cuff, the main function of the infraspinatus is to externally rotate the humerus and stabilize the shoulder joint.
Function: When the arm is fixed, it abducts the inferior angle of the scapula. Its synergists are teres minor and the deltoid. The infraspinatus and teres minor rotate the head of the humerus outward (external, or lateral, rotation); they also assist in carrying the arm backward.
Additionally, the infraspinatus reinforces the capsule of the shoulder joint.
Best Rear Shoulder Workouts and Excersises :
1- Shoulder Rotations
Chest ( Pectorals ) :
Anatomy: Pectorals are the muscles that connect the front of the human chest with the bones of the upper arm and shoulder.
- Pectoralis major: is a thick, fan-shaped muscle, which makes up the bulk of the chest muscle. It lies under the breast.
- Pectoralis minor: is a thin, triangular muscle located beneath the pectoralis major.
- Pectoralis major: It serves to flex, extend, and rotate the humerus (the long bone of the upper arm).
- Pectoralis minor: It attaches to the ribs, and serves to stabilize the scapula (the large bone of the shoulder).
Best Chest Workouts and Excersises :
1- Barbell Bench Press
2- Flat Dumbbell Fly
Anatomy: The biceps is a two-headed muscle that lies on the upper arm between the shoulder and the elbow. Both heads arise on the scapula and join to form a single muscle belly which is attached to the upper forearm.
Function: It flexes the forearm at the elbow and supinates the forearm. Both these movements are used when opening a bottle with a corkscrew: first, biceps unscrews the cork (supination), then it pulls the cork out (flexion).
Best Bicep Workouts and Excersises :
1- Barbell Curls
2- Concentration Curls
3- Chin Ups
Anatomy: All three heads together form a thick tendon which inserts at the olecranon of the ulna and additionally to the capsule of the elbow joint and antebrachial fascia.
Function: The triceps is the most important extensor muscle of the elbow. the triceps protect the capsule of the elbow joint during extreme extending movements.
Best Triceps Workouts and Excersises :
1- Overhead Dumbbell Extension
2- Skull Crushers
3- Triceps Dips
Anatomy: The muscles in the posterior compartment of the forearm are commonly known as the extensor muscles. The muscles in this compartment can be divided into two layers; deep and superficial. These two layers are separated by a layer of fascia.
Function: The general function of these muscles is to produce extension at the wrist and fingers. They are all innervated by the radial nerve.
Best Forearms Workouts and Excersises :
1- Farmer's Walk
2- Towel Pull Up
Middle Back ( Latissimus Dorsi ) :
Anatomy: is the larger, flat, dorso-lateral muscle on the trunk, posterior to the arm, and partly covered by the trapezius on its median dorsal region. Latissimi dorsi are commonly known as "lats".
Function: The latissimus dorsi is responsible for extension, adduction, transverse extension also known as horizontal abduction, flexion from an extended position, and (medial) internal rotation of the shoulder joint.
Best Middle Back Workouts and Excersises :
1- Lats Pull Down
2- Seated Cable Row
Lower Back ( Thoracolumbar Fascia ) :
Anatomy: It is made up of three layers, anterior, middle, and posterior. The anterior and middle layers insert onto the transverse processes of the vertebral column while the posterior layer inserts onto the tips of the spinous processes, hence it is indirectly continuous with the interspinous ligaments.
Function: Providing a retinaculum for paraspinal musculature in the lumbar region and an insertion site for a substantial amount of trunk and extremity muscles. Through these attachments, muscles and passive tissues are able to exert moments and reaction forces on the lower back, essentially providing stability in several degrees of freedom of the lumbar spine.
Best Lower Back Workouts and Excersises :
2- Bird Dog
Abdominals Muscle :
Anatomy: There are two parallel muscles, separated by a midline band of connective tissue called the linea alba. It extends from the pubic symphysis, pubic crest and pubic tubercle inferiorly, to the xiphoid process and costal cartilages of ribs V to VII superiorly.
Function: Abdominals are important postural muscles. they are responsible for flexing the lumbar spine and assist with breathing. And they play an important role in respiration when forcefully exhaling.
Best Ab Workouts and Excersises :
1- Medicine Ball V-Up
2- Mountain Climbers
3- Spiderman Plank Crunch
Side Abdominals ( Obliques ) :
Anatomy: Obliques have two major group of muscles :
- External Oblique: is situated on the lateral and anterior parts of the abdomen. It is broad, thin, and irregularly quadrilateral, its muscular portion occupying the side, its aponeurosis the anterior wall of the abdomen.
- Internal Obliques: Its fibers run perpendicular to the external oblique muscle, beginning in the thoracolumbar fascia of the lower back, the anterior 2/3 of the iliac crest (upper part of hip bone) and the lateral half of the inguinal ligament.
- External Obliques: The external oblique is situated on the lateral and anterior parts of the abdomen. It is broad, thin, and irregularly quadrilateral, its muscular portion occupying the side, its aponeurosis the anterior wall of the abdomen.
- Internal Obliques: The internal oblique performs two major functions. Firstly as an accessory muscle of respiration, it acts as an antagonist (opponent) to the diaphragm, helping to reduce the volume of the chest cavity during exhalation
Best Side Abs ( Obliques ) Workouts and Excersises :
1- Russian Twists
2- Wood Chop
Anatomy: quadriceps femoris muscle, large fleshy muscle group covering the front and sides of the thigh. It has four parts: rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius.
Function: All four quadriceps are powerful extensors of the knee joint. They are crucial in walking, running, jumping and squatting. they also are flexors of the hip. Quadriceps also play the important role of stabilizing the patella and the knee joint.
Best Quadriceps Workouts and Excersises :
1- Barbell Squat
2- Leg Extension
3- Body Solid Leg Press & Hack Squat
Gluteus Maximus :
Anatomy: The gluteus maximus muscle also known as “glutes” is located in the buttocks and is regarded as one of the strongest muscles in the human body. It is connected to tailbone, as well as other surrounding bones.
Function: The gluteus maximus muscle is responsible for movement of the hip and thigh.
Best Gluteus Maximus Excersise and Workouts :
1- Kettle Bell Swings
2- Barbell Hip Thrusts
3- Stiff Legged Deadlift
Hamstring Muscles :
Anatomy: A hamstring is any of the three tendons contracted by three posterior thigh muscles (semitendinosus, semimembranosus and biceps femoris).
Function: The hamstrings play a crucial role in many daily activities such as walking, running, jumping, and controlling some movement in the trunk.
Best Hamstring Excersises and Workouts :
1- Lying Leg Curls
2- Romanian Deadlift
Calves Muscles ( Gastrocnemius ) :
Anatomy: The calf muscle, on the back of the lower leg, is actually made up of two muscles:
- The gastrocnemius is the larger calf muscle, forming the bulge visible beneath the skin.
- The soleus is a smaller, flat muscle that lies underneath the gastrocnemius muscle.
Function: During walking, running, or jumping, the calf muscle pulls the heel up to allow forward movement, so it is involved in running, jumping and other fast movements of leg.
Best Calves Workouts and Excersises :
1- Standing Calf Raises
2- Box Jump
Tibialis Anterior Muscle :
Anatomy: The tibialis anterior muscle is a long, narrow muscle in the anterior compartment of the lower leg. It runs down the shin just lateral to the tibia. Just above the ankle, the muscular body of the tibialis anterior ends and its long tendon extends across the medial side of the ankle and into the foot.
Function: The tibialis anterior muscle helps with dorsiflexion, which is the action of pulling the foot towards the shin. It also allows the toe to be pulled up and held in a locked position and it allows for the ankle to be inverted giving the ankle horizontal movement allowing for some cushion if the ankle were to be rolled.
Best Tibialis Anterior Exercises and Workouts :
1- Seated Calf Raises
Please share and subscribe to the newsletter to be notified about the new articles, videos and workout plans.