Biceps

Facts
-runs from the shoulder to the elbow
-its name means 2 headed muscle because the bicep muscle is actually
two separate bundles of muscles (heads)
-its most common job is to help flex (bend) the elbow
-the biceps are a flexor muscle
-the biceps are one of the only muscles on the front of the body that help
with pulling movements
-is paired with the triceps

Exercises
-bicep curl

-seated row

-chin ups

-push ups

Triceps

Facts
-triceps are located on the back of the arm bone
-the name means 3 headed arm muscle because the triceps have 3 muscle
heads
-the triceps are an extensor
-the triceps main job is to extend the arm
-is paired with the biceps

Exercises
-tricep dip

-tricep extension

-tricep kickback

-how to stretch tricep

Deltoids

Facts
-also known as the shoulder muscle
-look like triangles
-the deltoids job is to twist the arm and to raise the arm sideways and above
the head

Exercises
-front raise

-shoulder press

-side raise

-one way to stretch deltoid

Pectorals

Facts
-also known as the chest muscles or pecs
-this muscle moves the arm across the body (towards the middle of the
body)
-this muscle is fan shaped

Exercises
-chest press

-chest fly

-bench press

-push up

Quadriceps

Facts
-also known as the quad ; located on front of upper leg (thigh)
-every time you stand from a sitting position you use your quads
-made up of 4 different muscles
-an extensor muscle, one of its main jobs is to extend the leg (paired with
hamstring)
-important muscle for walking, running, jumping

Exercises
-wall sit

-lunge
quadriceps

-squat

-one way to stretch

Hamstrings

Facts
-located on the back of the upper leg (thigh)
-paired with the quadriceps muscle
-hamstrings are the muscles you feel when bending to touch your toes
-often times these muscles are very tight on kids and adults
-it is a flexor muscle and its main job is to bend the knee

Exercises
-bridge
hamstring

-hamstring curl

-one way to stretch

Gastrocnemius

Facts
-also known as one of the calf muscles
-really important for jumping rope, running
-the main job is to flex the ankle (it is a flexor muscle)

Exercises
-calf raise

-calf extension

-one way to stretch the gastrocnemius

Abdominals / Obliques

Facts
-Abdominal muscles (abs) are our stomach muscles and are necessary to
have a strong core
-Oblique muscles are part of your stomach muscles as well, but are located
on the sides of the body. When you bend and twist your core, you work the
obliques
-These muscles help with our posture, help us with breathing, and rotating
our body

Exercises
-V-Ups
-Curl-ups
-Russian Twists
-Plank
-Side Plank
-Double Leg Lift
-Windmill Plank
-Bicycle
-Sit Ups

Gluteus Maximus

Facts
-this muscle is actually the largest and strongest in the body
-its job is to keep our trunk in correct posture, it helps us stay upright when
we are walking, going up stairs, and helps to extend the hip bone
-shaped like a fan

Exercises
-squat
deadlift

-lunges

Latissimus Dorsi

Facts
-also known as a major back muscle, one of the largest muscles in the back
-helps to extend and rotate the arm
-helps move the shoulder bone
-can help flex and extend the spine

Exercises
-pull up

-bent over rows

-lat pulldown