Muscle and Motion

Muscle and Motion Learn all about the anatomy & biomechanics of movement. Try out our apps online courses.
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Muscle&Motion is one of the most complete resources on muscular and anatomical dynamics in the world. With thousands of hours of detailed 3D animated video of muscle functions and movement, our apps and resources help personal trainers, athletes, fitness coaches, anatomy students, physical and massage therapists, educators, and fitness enthusiasts enhance their knowledge of muscle movement. Today, Muscle&Motion offers a range of apps helping both professionals and enthusiasts in the sports, health, and fitness spheres in over 100 countries worldwide.

23/11/2025

🔥The tools that power smarter training are now 50% off.
Don’t miss the Muscle & Motion Black Friday Sale.💪

Boost Your Back with Roman Chair Extensions! 💥🦾

The Roman chair back extension is a powerful way to target the erector spinae, the muscles essential for a spinal extension.
These muscles are vital for posture and support dynamic movements.

While many know the glute-focused version with a straight back, the Roman chair has several variations!
This specific one is designed to strengthen the lower back dynamically.

Try it out and feel the improvement in your spinal strength and stability! 💪

Ready to optimize your workouts for maximum results?
Hit the link in bio and grab the Strength Training App now at 50% off!

22/11/2025

🔥See every muscle. Perfect every move. 50% off during our Black Friday Sale!

Narrow vs. Wide Grip Dips: Find Your Focus! 💪

Dips are versatile exercises for building upper-body strength. Your grip width determines which muscles take center stage.

Switching between a narrow or wide grip empowers you to customize the movement to align with your training goals.

🔴 Narrow-Grip Dips (Triceps Dips)
👉 Hands at shoulder-width
👉 Torso stays upright
🔎 Focuses on triceps activation, emphasizing elbow movement for a vertical body path

🔵 Wide-Grip Dips (Chest Dips)
👉 Hands wider than shoulder-width
👉 Hips move back with a slight forward lean
🔎 Focuses on chest engagement, utilizing more shoulder movement to activate the pectorals

Both variations strengthen the chest, triceps, and shoulders, but grip width defines the emphasis.

Ready to optimize your workouts for maximum results?
Hit the link in bio and grab the Strength Training App now at 50% off!

21/11/2025

🔥The tools that power smarter training are now 50% off.
Don’t miss the Muscle & Motion Black Friday Sale.💪

Bench Press: Are You Doing It Right? 🧐

The bench press is one of the most popular strength exercises worldwide, but it’s also one of the easiest to perform incorrectly.

Are you making these common mistakes?
Learn how to spot and fix them in the Muscle and Motion Strength Training App.

Ready to optimize your workouts for maximum results?
Hit the link in bio and grab the Strength Training App now at 50% off!

20/11/2025

🔥See every muscle. Perfect every move. 50% off during our Black Friday Sale!💪

Close vs. Wide Grip Push-Ups:🔥

Push-ups are a classic upper-body exercise, but your grip width can make all the difference in muscle activation:

👉 Wide Grip Push-Up: In this variation, the shoulder joint performs horizontal adduction, increasing the range of motion and shifting the emphasis to the pectoralis major. The wider hand placement reduces triceps involvement, allowing the chest to handle most of the load.

👉 Close Grip Push-Up: The shoulder joint primarily performs flexion with less horizontal movement. This position reduces the range of motion at the shoulder joint and emphasizes elbow flexion and extension, engaging the triceps and anterior deltoid to power the movement.

Both variations are effective, but choosing the right one depends on your training goals!

🌟 Ready to optimize your workouts for maximum results? 🌟
Hit the link in bio and grab the Strength Training App now at 50% off!

19/11/2025

🔥The tools that power smarter training are now 50% off.
Don’t miss the Muscle & Motion Black Friday Sale.💪

Small Adjustments, Big Impact: Shrug Variations 🔹

Understanding biomechanics is essential for maximizing muscle engagement in any exercise.

Even small adjustments in body position can impact muscle recruitment. In shrugs, a slight shift in posture can change which muscles take on more of the workload:

✅ Upright Posture → Emphasizes the upper trapezius, as it primarily elevates the shoulders.
✅ Leaning Forward → Engages not only the upper trapezius but also the middle trapezius and rhomboids due to increased scapular retraction.

⚡ Takeaway: Even minor posture adjustments can change muscle activation, so tweak your positioning based on your training goals!

Ready to optimize your workouts for maximum results?
Hit the link in bio and grab the Strength Training App now at 50% off!

18/11/2025

Candlestick Roll Challenge: Control Your Core Like a Pro! 🔥🤸‍♂️

How strong and controlled is your core?
Test it now with the Candlestick Roll Challenge, a full-body movement that demands strength, balance, and precision!

✨ What does a perfect Candlestick Roll look like?

✅ Start from standing and lower smoothly to the floor without falling
✅ Roll back until your lower back lifts off the ground, with legs straight and toes pointing to the ceiling.
✅ Roll forward using core power, avoiding leg kicks
✅ Stand tall without using your hands

🎥 Think you’ve got what it takes?
Upload your video to your story, tag , and we’ll repost our favorite submissions! 📲🔥

18/11/2025

🔥Our Black Friday Sale is live: 50% off all apps and online courses.
Train smarter, move better, now for half the price!

Ready to take your core workout to the next level? 🔥

The oblique crunches with weight target your obliques and engage your entire core for a powerful, rotational movement.

💡 As you crunch, your external and internal obliques on opposite sides contract to drive rotation while your deeper core muscles stabilize your spine. This perfect synergy enhances core strength and improves your rotational power. 🏋️‍♂️💪

🚀 Check out our new animation to see your obliques and core in action, working seamlessly to create rotation and stability.

Want to level up your training?
Discover the Muscle and Motion STRENGTH TRAINING APP—link in bio!

16/11/2025

New on Muscle and Motion! 🚨

The Sciatic Nerve is brought to life in a whole new way.

Follow its journey from the lumbosacral plexus to its terminal branches in the leg, as our 3D animation reveals its full course - through the pelvis, gluteal region, and down the posterior thigh.

See how it connects structure and function: the muscles it drives, the areas it supplies, and its crucial role in lower-limb sensation.

This video is part of the Theory section and is available across all our apps.
Main menu > Theory > Nerves Anatomy.

Muscle and Motion makes anatomy simple, accurate, and unforgettable, whether you're a student, teacher, or professional.

📲 Download the Muscle and Motion apps today and start learning smarter, faster, and deeper!

15/11/2025

Avoid This Close Grip Mistake! ⚠️

The close-grip bench press is designed to target your anterior deltoid and triceps, but one common mistake can limit its effectiveness.

❌ The Mistake: Gripping the barbell too close.
A grip that’s too narrow restricts the shoulder's range of motion in the sagittal plane, forcing the movement into horizontal adduction. This shifts the load from the anterior deltoid to the pectoralis major, reducing the focus on your triceps and altering the purpose of the exercise.

💡 Pro Tip: If your elbows start to flare out during the movement, it’s a clear sign your grip is too close. Adjust to a slightly narrower-than-shoulder-width grip.

🚀 Master your technique and train smarter with the Muscle and Motion Strength Training App—link in bio!

13/11/2025

Want a Bigger, Stronger Chest? 💥

Here are three powerful exercises to help you build serious size and definition:

1️⃣ Barbell bench press: The king of chest exercises! Targets the entire pectoralis major while engaging shoulders and triceps for maximum strength.

2️⃣ Incline dumbbell press: Focuses on the upper chest, helping you develop that full, sculpted look.

3️⃣ Dumbbell fly: A great finisher to stretch and isolate your pecs for improved muscle growth.

🔥 Combine these exercises with proper form and progressive overload, and you’ll see results fast!

Want to maximize your workouts?
Check out the Muscle and Motion STRENGTH TRAINING APP link in bio!

11/11/2025

Lying Leg Press: The Machine That Builds Your Legs 🦵💥

Want to build strong, powerful legs, but squats aren’t your thing?

The lying leg press is a highly effective lower-body exercise that targets your quads, glutes, and hamstrings all in one smooth, controlled movement.

Removing the balance and stability demands of free-weight exercises allows you to focus purely on loading your muscles, helping you train heavier and push your limits.

Want to discover how to maximize your workouts?
Check out the Muscle and Motion STRENGTH TRAINING APP link in bio!

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