I will make these breakdowns simple and comprehensible so it'll be worth the read.
Let's start with the arm in general.
You have your bicep, tricep, shoulders, and forearms.
Let's break it down to everything except forearms. So everything above the elbow.
A. BI-means TWO. There are 2 heads of the muscle (long and short). This means you need to work BOTH heads for your bicep to grow balanced and look bigger.
B. Long head= outside head of muscle= peak (the part that stands up when you flex) Exercise example: Concentration Curls.
C. Short head=inner muscle head. Exercise example: Preacher curls.
D. There is a muscle further in as well but we are talking about these two heads to keep it very clear and concise. And considering both of these muscles attach at the scapula (one further than the other you could guess this based on long vs short) then both come together by your elbow to well bend the elbow.
YOUR ARMS WILL NOT GROW OR APPEAR LARGER, MORE TONED, OR WHATEVER ELSE YOU WANT WITHOUT WORKING TRICEPS. (sorry for yelling, just want to make this clear) Here's why...
A. Tri=Three. There are THREE heads in the tricep which means it takes up and makes up more of your arm than your bicep. Therefore, focus on your triceps for overall growth and arm development.
B. You need to work all three heads. Let's keep this simple again.
1. The long head is the longest and is running along the back of arm and can be considered as the inside head also. Train this first since it's largest and takes up most space and will give you the size.
A. Exercise example: Dips.
2. The medial head is very very deep. It's that super deep tricep muscle that you see when women and med get super shredded and flex and you think, 'do I have that muscle?' Yeah that one. ;)
A. Exercise example: Reverse Grip Pushdown
3. The lateral head is on the outside. And gives us that desirable horseshoe look.
A. Exercise example: kickbacks.
Main takeaway: Common misconception is to focus mostly on our biceps. Not the case; you need to work triceps (all heads) for more size, shape, etc.
Now, let's talk shoulders.
Shoulders have a LOT goin on and if you don't know yet it's okay!! But all the muscles are all interconnected and work together in the body sooo
We are going to talk about the 3 parts of the shoulder head only.
Shoulder heads to know:
1. Anterior Deltoid: the front of your shoulder. Exercise example: dumbbell front raises.
2. Medial Deltoid: Middle of your shoulder. This part makes you look wider and rounder in a really great way. When you work shoulders and back you create the illusion of a smaller waist. Example exercise: dumbbell lateral raises
3. Posterior Deltoid: Rear of your shoulder. This helps to create more roundness and overall size and shape. It really emphasizes that final touch of the boulder shoulder. Example exercise: Rear Delt Raises.
I could go on about all of this but I wanted to give you something super quick and simple as well as explain the muscles and their heads considering that is what we are focused on when we workout.
It's also important to know that there are movements which can and do hit all heads of a particular muscle or grouping of muscles if you will. So you're really not limited and should focus on movements that also hit them all together as it is possible.
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