Triceps long head, Posterior deltoid —Rectus abdominis. The Steel Mace is a great tool for training in the transverse plane of motion. A leaning lateral raise is when you hold onto something stable, put your feet near the base of what you're transverse plane bench press 800, lean away from it and then do the lateral raise: this makes it easier. Skip to content. When the load is only on one side, your body has to fight to stay in position and keep from rotating or bending toward the loaded side. Both exist predominantly in one plane. Generally stabilizers are not listed unless they are receiving a major training stimulus.

And when daily function is improved, sports and fitness performance improvements will inevitably follow! The three planes of motion are the sagittal , frontal and transverse planes. Every exercise performed in the gym can be related back to movements we all do in real life. We all push, pull, flex, extend, squat, lunge, bend, and twist throughout each and every day. Then imagine each of those plates to be a track that the body is moving on, like a monorail.

If a movement seems to mostly track along one plate over the others, it can be classified as being predominately in that plane of motion. Ready to train in 3D? If an exercise is primarily made up of flexion and extension joint motions, it is classified in the sagittal plane. During a squat, everything above the waist is stabilized while everything below is in motion, performing flexion when lowering to the ground and extension when standing back up at the ankles, knees, and hips.

When flexing and extending the lower extremity as such, the knees are tracking parallel to the imaginary plate that cuts the body into left and right halves.

Additionally, the hips move back and down, similarly staying in line with the track of the sagittal plane. Therefore, the back squat can be classified as a sagittal plane exercise.

Continue imagining a plate cutting the body into left and right halves, and think about the only body parts moving in this exercise - the arms. Similar to the ankle, knee, and hips during a squat, the bicep curl goes through flexion and extension of the wrist, elbow and shoulder, staying on track parallel to the sagittal plane. The bicep curl is also a great way to tone your arms.

See this NASM blog post for more on that. The frontal plane is then represented by a plate that cuts the body into front and back halves, creating an imaginary track that the body follows when performing side-to-side movements. Another way to visualize frontal plane movement is to imagine two plates of glass pressed up against the front and back sides of the body, creating a channel where the body can only move left or right, not forward and backward.

The clearest examples of frontal plane movements are straight-arm lateral raises and lateral leg raises, which are comprised of adduction and abduction of the shoulder and hip, respectively. Two other common movements that are classified in the frontal plane are the side shuffle and side lunge. Both exist predominantly in one plane. Even though the knees, ankles, and hips flex and extend during the exercises, the primary movement is the entire body tracking side-to-side with the frontal plane, creating sheer sideways forces on the body.

The side-to-side bending of the spine is also a frontal plane movement, known as lateral flexion, which, for example, occurs during side bend exercises that work the obliques. The final, and often most confusing, movements that occur in the frontal plane are inversion and eversion. They are movements of the foot that, in extreme cases, account for what happens when a person rolls their ankle.

To best visualize inversion and eversion, think of the foot like the pendulum of a grandfather clock. This is the most likely way an ankle is rolled and potentially sprained during side shuffle and cutting movements in sports. The foot plants but everything above the ankle keeps moving laterally, hyper-inverting the foot at the ankle joint. Balance training and plyometric training in the frontal plane can help strengthen the ankle and prevent sprains.

The third plane of motion bisects the body into top and bottom halves and is called the transverse Transverse Plane Bench Press Release plane AKA the horizontal plane. Any movement around this axis is classified in the transverse plane; specifically, rotation twisting of the spine. Spinal rotation then simply occurs to either the left or the right. Limb rotation is described in terms of whether it is rotating toward the center of the body or away from it. Twisting of a limb toward the center is termed internal rotation; so, the right arm twists left to internally rotate while the left arm twists right to internally rotate.

Twisting in the opposite direction away from the midline is then termed external rotation. The last movement to discuss in the transverse plane is a special one that only occurs at the shoulder and the hip.

As discussed before, when the arms and legs adduct and abduct in line with the torso their movement is in the frontal plane.

But when an arm or leg is held at 90 degrees to the body and moves toward or away from the center, it becomes transverse plane movement. This type of movement is seen in exercises like the bench press , push-ups , chest and back flys , and seated hip adduction and abduction machines , and is termed horizontal ad- and abduction. The Sagittal Plane : This is a vertical plane which divides the body into left and right sides as you can see in the diagram below.

The two basic movements in this plane are flexion and extension. Squats: which can be performed either as bodyweight, barbell both front and back, dumbbells by sides or held in the front position.

Chin-ups: which can be performed on an assisted chin-up machine or bodyweight and weighted without assistance. Bench Press: Close grip performed the same as a normal bench press but with a close grip which means that your elbows are bent and the movement is vertical rather than horizontal.

The Frontal Plane: This is also a vertical plane, however it goes from side to side that divides the body into anterior and posterior parts, again refer to the diagram.

The primary movements in the frontal plane are abduction movement away from the body midline Transverse Plane Bench Press and adduction movement toward body midline. Shoulder Press: which can be performed with a machine, barbell and dumbbells, although with dumbbells held palms facing each other and elbows pointing to the front it becomes a sagittal plane movement. Wide Lateral Pulldown: performed on a machine either cable or resistance. Lateral Raises: performed either bodyweight or with dumbbells, kettle bells or any weighted objects.

Pull Ups: wide grip performed on assisted pull-up machine or bodyweight and weighted on pull-up frame. The Transverse Plane: This is a horizontal plane that divides the body into upper and lower parts, or superior and inferior in anatomical terminology.

Most movement that occurs in this plane involves rotation. Movement that takes part of the body outward is called lateral or external rotation, and movement that takes part of the body inward is called medial or internal rotation.

Russian Twist: Sit down on the floor with your feet flat knees bent holding a medicine ball in both hands at chest level. Twist rotate your torso to one side lowering the ball toward the ground near your hip joint then twist your torso back to the other side.

Keep your feet flat on the ground throughout the movement. You can progress by lifting you feet of the ground and keeping them still while executing the movement. Wood Chop: Set a cable machine handle at about head height. Hold the handle with both hands and keeping your feet planted, hips pointed forward and your arms straight, rotate your upper body from above your right shoulder to below your right hip.

Repeat on each side of your body. Medicine Ball Side Wall Throws: Hold a medicine ball in your hands and stand side on to a solid wall. Keep your feet planted parallel with the wall and your arms between shoulders and mid torso height, rotate and throw the ball against the wall.

Single Arm Dumbbell Bench Press: Like a normal dumbbell bench press except using only one hand at the time, this movement really hits your core which is trying to stabilize in the transverse plain. The wide grip Bench Press is also in the transverse plane.

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