So we know that biceps have two heads (long and short), the triceps have three, delts 3, chest 5. in doing shrugs, we find there's at least two, because shrugs and behind-the-back shrugs hit different parts of the traps...
this begs the question, how many heads of a muscle are in your back? there's at least 4 different muscle groups - do each of them only have one head?
so for those of you that know, post the head of different muscle groups, and how to target them.
i'll start
chest :
upper - incline bench / DB incline
middle - bench / DB bench
lower - dips / decline bench
inner - butterfly machine / pec deck
outer - DB flyes
serrattus :
one head? - straight arm pullovers
tricep:
lateral - reverse grip tricep pushdowns
medial - close grip bench
long - dips
delts :
anterior - front delt raises/military press
lateral - side delt raises/upright rows (wide grip)
posterior - face pulls/rear delt raises
biceps:
long head - concentration curls / narrow grip barbell curls
short head - DB curls / preacher curls / wide grip barbell curls
what about...
quads - i know there's 4 heads, how do you target each of them?
calves and the opposing calf muscle
brachialis
traps - two heads i assume?
lats
hamstrings - only one head?
rhomboids major and minor (infra-spinatus)
spinal erectors - erector spinae
teres major
abs
obliques
are there more?
reps for muscle heads and exercises that target them. lets put together a list that everyone can use. hopefully we'll all learn something new.
this begs the question, how many heads of a muscle are in your back? there's at least 4 different muscle groups - do each of them only have one head?
so for those of you that know, post the head of different muscle groups, and how to target them.
i'll start
chest :
upper - incline bench / DB incline
middle - bench / DB bench
lower - dips / decline bench
inner - butterfly machine / pec deck
outer - DB flyes
serrattus :
one head? - straight arm pullovers
tricep:
lateral - reverse grip tricep pushdowns
medial - close grip bench
long - dips
delts :
anterior - front delt raises/military press
lateral - side delt raises/upright rows (wide grip)
posterior - face pulls/rear delt raises
biceps:
long head - concentration curls / narrow grip barbell curls
short head - DB curls / preacher curls / wide grip barbell curls
what about...
quads - i know there's 4 heads, how do you target each of them?
calves and the opposing calf muscle
brachialis
traps - two heads i assume?
lats
hamstrings - only one head?
rhomboids major and minor (infra-spinatus)
spinal erectors - erector spinae
teres major
abs
obliques
are there more?
reps for muscle heads and exercises that target them. lets put together a list that everyone can use. hopefully we'll all learn something new.