Positions of Flexion System
Sources and review status
Review pending — this text hasn’t been signed off by a reviewer yet.
Historical reference: its only source is the original reference manual, and some of it may be out of date. Not used for AI answers until re-sourced.
See this lesson’s sources0% read · 2 min left
Training each muscle from three angles/positions — stretch, midrange, and contracted — for efficient multi-angular development.
Detail
The positions of flexion system targets the muscles from 3 angles/positions: stretch, midrange, and contracted positions. Proponents of this system believe it provides an efficient multi-angular training approach to maximize fatigue and total muscle development. This training system has been popularized only during the last few years.
The source provides a chart mapping each muscle group to a stretch, midrange, and contracted exercise:
| Muscles | Stretch | Midrange | Contracted |
|---|---|---|---|
| 1. Pectorals | Pec Dec / Cross Over Cable | Bench Press / Incline B-Press | Pec Dec / Cross Over Cable |
| 2. Latissimus Dorsi | Seated Row / Pullover | Lat Pulldown / Chin-Up | Seated Row (End) / Pullover (End) / Bent Over Rows |
| 3. Trapezius | Shrugs | Upright Rows | Bent Over Rows / Shrugs |
| 4. Deltoids | Cable Laterals | Shoulder Press | Bent Arm B.O. Laterals / Cable/Dumbbell Lateral Raises |
| 5. Biceps | Incline DB Curls / Preacher Curls | Machine Curls | Concentration Curls |
| 6. Triceps | French Press | Cable Pushdown / Lying Tricep Ext. | Dumbbell Kickback |
| 7. Quadriceps | Sissy Squat | Leg Press / Squats | Leg Extension |
| 8. Hamstrings | Stiffed Legged Deadlift (bottom Position) | Good Mornings | Prone Leg Curls |
| 9. Calves | Standing Calves / Donkey Calf | Toe Pointed Leg Curl | Standing Calf / Donkey Calf |
| 10. Abs | Roman Chair Sit-Ups (Int Pos) | Hip Flexions | Crunches |
Key facts
- Three positions per muscle: stretch, midrange, contracted.
- Goal: maximize fatigue and total muscle development via multi-angular training.
- Each of the 10 listed muscle groups has a designated stretch, midrange, and contracted exercise.
Connections
- Length-Tension Relationship — the three positions target different points on the strength/length curve.
- Muscle Hypertrophy — the system's developmental goal.
- Principle of Variation of Training — multi-angular work is a form of training variation.
Sources
Keep this lesson, or ask how it applies to you.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.