What exercises use agonist antagonist paired muscles?
When you are designing supersets for your clients, you need to know what exercises use agonist antagonist paired muscles. said another way, you need to know about opposing muscles.
At level 2 you learn what an agonist and antagonist muscle is, and you also learn a series of exercises each with a prime mover. That prime mover is also known as the agonist of the exercise. To find the antagonist, you need to know the opposites.
This video will give you an easy system for learning the opposite muscle pairs, and planning supersets, that use agonist-antagonist paired muscles.
In the video, you learn about 6 key joint actions and the main muscle prime mover responsible for each action. Knowing this will help consolidate what you learned for your Level 2 or 3 anatomy and physiology exam, and it will also help you relate anatomy to planning.
This knowledge is key in helping you understand WHY you are programming certain exercises for your client based on the client’s goal and physiology.
Here are a summary of the 6 key joint actions to be aware of foe effective agonist-antagonist supersetting:
Shoulder Horizontal Flexion (Working the Pectoralis Major) and
Shoulder Horizontal Extension (Working Trapezius and the Rhomboids)
These are Horizontal push and pull exercises; A superset example is Bench Press into Seated Row
Shoulder Flexion (working the Deltoid) and
Shoulder Extension (working the Latissimus Dorsi) for .
These are Vertical push and pull exercises; A superset example is Shoulder Press into Lat Pull Down.
Elbow Flexion (working the biceps brachii) and
Elbow Extension (working the triceps brachii)
An example agonist-antagonist superset would be cable biceps curl into cable overhead extension.
Spinal Flexion (working the Rectus Abdominus) and
Spinal Extension (working the Erector Spinae)
An example superset would be Ab Crunch into Back Raise
Hip Flexion (woking the hip flexors -iliopsoas) and
Hip Extension (working the glutes)
A superset example would be hanging leg-raises into kettlebell swing
Knee Flexion (working the Hamstrings) and
Knee Extension (working the Quadriceps)
A superset example would be a leg curl machine into an extension machine.
Agonist-Antagonist Pairs – Mock Questions
Test your knowledge by answering these three mock questions: answers are at the bottom of the blog.
Q1: Which of the following is the antagonist if Biceps Brachii is the agonist?
A. Triceps Brachii
B. Rectus Femoris
C. Biceps Femoris
Q2: According to the rule of Recipricol Inhibition, what happens to the antagonistic muscle when agonist concentrically contracts?
A. Eccentric Contraction
B. Concentric Contraction
C. Relax and lengthen
D. Relax and shorten
Q3: What would be a suitable agonist-antagonist pairing if the Shoudler Press was the first exercise ?
A. Biceps Curl
B. Lat Pull Down
C. Leg Extension
D. Seated Row
Test your knowledge, by reading the answers below.
Download More Mock Questions for FREE just link these by clicking this link: MOCK QUESTIONS
Q1 = A
Q2 = C
Q3 = B
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