ANATOMY

UPPER BODY

Upper Body — Instructor Framework

Anatomy is not about reciting muscles.
Anatomy is about coaching intention, creating mind–muscle connection, and helping clients feel the work where it’s meant to be felt.

As an instructor, your responsibility is to:

  • understand what muscles are working

  • speak to them clearly

  • coach positioning that increases tension

  • correct movement when work shifts into the wrong area

You are translating anatomy into experience.

UPPER BODY OVERVIEW

The upper body is built around pulling, pushing, stabilizing, and rotating actions.
Every movement will involve:

  • a primary muscle

  • secondary (synergist) muscles

  • stabilizers

Your job is to name the focus, protect the joints, and keep tension where it belongs.

BACK

Role

The back is responsible for:

  • pulling movements

  • posture

  • shoulder stability

  • protecting the neck and shoulders during upper-body work

Primary Back Muscles (Instructor-Relevant)

Latissimus Dorsi (Lats)

  • Largest upper-body muscle

  • Drives pulling, adduction, and shoulder extension

  • Creates power and shape

  • Cue for: pulling elbows down and back, “wrapping” the ribs

Rhomboids

  • Retract the shoulder blades

  • Essential for posture and scapular control

  • Cue for: squeezing shoulder blades together without shrugging

Trapezius (Traps)

  • Upper, mid, and lower portions

  • Stabilize the shoulder girdle

  • Overactive traps = neck tension

  • Cue for: shoulders away from ears

Serratus Anterior

  • Stabilizes the shoulder blade against the rib cage

  • Crucial for push movements and shoulder health

  • Cue for: wrapping ribs, controlled protraction

Coaching Focus

  • Back work should feel grounded and supported

  • Neck stays relaxed

  • Scapula moves intentionally, not passively

BICEPS

Role

  • Elbow flexion (curling)

  • Forearm supination (turning palm up)

  • Assists pulling movements

Structure

Two Heads

  • Long Head: emphasized with elbows slightly back

  • Short Head: emphasized with elbows slightly forward

Coaching Focus

  • Elbows stay lifted and stable

  • Neck and shoulders stay relaxed

  • Core supports the movement

  • Tempo increases tension

TRICEPS

Role

  • Elbow extension (straightening the arm)

  • Shoulder stability (long head)

Structure

Three Heads

  • Long Head: emphasized when arm moves behind torso or overhead

  • Lateral + Medial Heads: emphasized in presses and kickbacks

Coaching Focus

  • Full extension without locking

  • Shoulder stays stable

  • Triceps, not neck or wrists, do the work

CHEST

Role

  • Pushing movements

  • Arm adduction

  • Internal rotation

  • Shoulder flexion

Primary Muscles

Pectoralis Major

  • Large, superficial muscle

  • Upper (clavicular) fibers: arm flexion

  • Lower (sternal) fibers: pressing and adduction

Pectoralis Minor

  • Stabilizes the shoulder blade

  • Supports posture and scapular control

Coaching Focus

  • Chest opens without arching the lower back

  • Shoulder blades move naturally

  • Neck remains relaxed

SHOULDERS

Role

  • Arm movement in all planes

  • Shoulder joint stability

  • Transferring force between upper body and core

Primary Muscles

Deltoid

  • Front: lifting arm forward

  • Side: lifting arm out

  • Rear: extension and stability

Rotator Cuff

  • Stabilizes the shoulder joint

  • Controls rotation

  • Protects against injury

Supporting Muscles

  • Traps

  • Rhomboids

  • Serratus anterior

  • Lats

Coaching Focus

  • Control over range

  • Stability before load

  • No shrugging

  • Smooth transitions

INSTRUCTOR STANDARD

You are expected to:

  • identify the primary muscle in each move

  • cue secondary muscles when fatigue sets in

  • correct compensations

  • reinforce breath and core support

  • help clients feel the work, not guess

Anatomy is not optional.
It is the difference between movement and training.

ANATOMY — RUBRIC

Upper Body

Score each category 1–5
(1 = missing | 3 = inconsistent | 5 = excellent)

1) Muscle Identification ____/5

Instructor clearly identifies the primary muscle being worked.

2) Cue Accuracy ____/5

Cues direct tension to the correct muscles and away from compensations.

3) Joint Safety ____/5

Shoulders, neck, elbows, and wrists are protected through coaching and setup.

4) Mind–Muscle Connection ____/5

Clients are coached to feel the muscle working, not just move through reps.

5) Corrections + Adjustments ____/5

Instructor recognizes and corrects form breakdowns as fatigue sets in.

6) Breath + Core Integration ____/5

Breath and core engagement are consistently layered into upper-body work.

TOTAL: ____ /30

Notes:

One muscle cue that landed well:

One opportunity to improve clarity: