V-body: 2 rules to follow to get there

Ah, having a V body. The dream of many men…and women too!

It is true that it could permanently change your appearance. And many of you believe (and here I am speaking to the male elements of the pack), that the more you do push-ups or bench presses, the more you will have a muscular and very broad torso.

Fatal error !

You have it all wrong. In any case for the “very large” part. Why ?

Well, let's start from scratch to understand...

Why seek to have a body in V

It's true that a larger torso has been a symbol of masculinity since time immemorial. It also gives the impression that we are stronger. The Romans understood this well by creating V-shaped armor.

V-body - Roman soldier

The soldiers who wore them thus seemed stronger, which instilled fear in their enemies on the battlefield.

Also, for those who have a bit of fat on chest (or a lot), which is not uncommon after 40, expanding your upper body helps get rid of it. Even if you can't completely eliminate it, expanding your torso will force the fat reserve to expand over a larger area.

This will make your pecs look flatter. In fact they will be!

SmartWorkout Elite

Where there are genes...

I see you coming up with your question: “But, say Stéphane, the width of my torso depends on my genes, right?”

It's not wrong, as my friend Perceval would say (if you don't know, go back to the Kaamelott series). It is even true, but within a certain limit of muscular development.

Another guy who's going to train as hard as you might have a wider chest, V-body (damn the jackal!). won't change anything.

Why is that ?

That's genetics ! I know it hurts...

Genes are just one of the criteria

But the good news is, ta da! Drum roll… Watch out!

The good news is that you can still widen your upper body much more than it is now. Good, unless you are already a professional bodybuilder. But in this case, I don't know what you're doing on my modest blog… Whatever, it's not bad anyway 😉

ALSO READ:  Walking lunges - a perfect exercise for the legs at home

If your upper body muscles are not yet fully developed, you have not reached the limit imposed by your genetic potential. You don't know how far you can expand your bust yet.

Adjustable dumbbells 24kg

You must know the rules to follow

Unfortunately, most men don't know how to achieve this and just continue to lift heavy bench press or do tons of push-ups.

Some train for hours in the weight room to look like nothing. I know, I did it before you… But to have good shoulder width and a V-shaped body, you absolutely must follow the following 2 rules.

Rule n°1: Make the most ample pectoral movements possible

Many exercises focus only on the most intense contraction of the muscles. Some go so far as to say that you have to do partial repetitions to work a portion of the muscle.

It's bullshit if you want to expand your pecs. Canned stew!

The right techniques to widen

For example, if you are doing the bench press, you should work the outer part of your pecs letting the bar drop as low as possible. Similarly, if you're using resistance bands (see Amazon links below), do standing presses with a wide grip and fly press.

Similarly, if you train doing push-ups, you must keep your body as straight as possible and lower your chest until you touch the ground before coming back up. Also remember to keep your hands wide enough apart, but not so wide that you put too much pressure on your shoulders.

There is no point in taking very heavy loads and not being able to lower the load to the maximum. Train the outer part of your pecs increases the width of your torso, while working the inner part of your pecs increases their thickness.

Do you get the idea?

Look, a lot of guys go to the gym to lift the heaviest things possible. We can see them doing the bench press by lowering the straight bar just a few centimeters from the bust. This way of proceeding essentially works the central part of the pectorals.

But it is the external part that interests you to have a V body.

Visual
TheFitLife 150lbs Resistance Bands - Fitness Resistance Band...
GJELEMENTS Bodybuilding Elastics - Set of Resistance Bands...
TOMSHOO Resistance Bands 5 Resistance Bands + 1...
GJELEMENTS Elastic Bands for Bodybuilding - Set of Elastic Bands for...
Description
TheFitLife 150lbs Resistance Bands - Fitness Resistance Band...
GJELEMENTS Resistance Bands - Set of Resistance Bands...
TOMSHOO Resistance Bands 5 Resistance Bands + 1...
GJELEMENTS Elastic Bands for Bodybuilding - Set of Elastic Bands for...
Our rating
2,5/5
4/5
4/5
5/5
Current price
35,99 €
Prix indisponible
46,99 €
49,99 €
Visual
TheFitLife 150lbs Resistance Bands - Fitness Resistance Band...
Description
TheFitLife 150lbs Resistance Bands - Fitness Resistance Band...
Our rating
2,5/5
Current price
35,99 €
Click for more information
Visual
GJELEMENTS Bodybuilding Elastics - Set of Resistance Bands...
Description
GJELEMENTS Bodybuilding Elastics - Set of Resistance Bands...
Our rating
4/5
Current price
Prix indisponible
Click for more information
Visual
TOMSHOO Resistance Bands 5 Resistance Bands + 1...
Description
TOMSHOO Resistance Bands 5 Resistance Bands + 1...
Our rating
4/5
Current price
46,99 €
Click for more information
Visual
GJELEMENTS Elastic Bands for Bodybuilding - Set of Elastic Bands for...
Description
GJELEMENTS Elastic Bands for Bodybuilding - Set of Elastic Bands for...
Our rating
5/5
Current price
49,99 €
Click for more information
ALSO READ:  Woman squat exercise to do with an elastic loop band

Unless you want to wear a bra, gentlemen.

If you do this, you will have thicker pecs, but not wider ones. In the end, you will give the impression of having breasts, even if your pecs are not fat. So imagine if you also have fat on your pecs, all you have to do is go buy yourself a bra!

It's up to you. Some have tried...

This rule applies no matter what kind of exercise you do. You can even increase your range of motion using dumbbells rather than a barbell. You'll do it even better at home with resistance bands.

It is sure that you will take less heavy loads, but you will work the external part of your pecs much more effectively.

When you do push-ups, you will increase your range of motion by using chairs for support.

Ken Coaching muscle gain

Muscle gain with elastics

Rule n° 2: Work the antagonistic muscles to have a body in V

What is that, the antagonistic muscles ?

In fact, these are the muscles that work in opposition on the same joint. An example: biceps and triceps. While the biceps are used to bend the arm, the triceps are used to extend it. If you overwork your biceps without building your triceps, your arms will stay bent all the time.

It's not necessarily the best...

How does this rule apply to the chest?

pectoralis major muscle

Men who have too much fat on their pecs are often obsessed with training those muscles. The big problem is that the main chest muscle, the pectoralis major, connects the middle of the rib cage to the shoulder.

If you work the large pecs too much without training the muscles of the upper back, your shoulders will end up leaning more and more forward. Therefore, your torso width will shrink more and more. You will also have more and more the impression of having breasts. Ouch!

Exactly the opposite of what you want!

Antagonist muscles of the pectorals

latissimus dorsi muscle

These are the latissimus dorsi. As the pecs pull the shoulders forward, the latissimus dorsi pull them back. Thus, to develop a harmonious bust, the secret lies in a balanced training.

You have to develop the your upper back muscles as much as those in your chest. Otherwise, no V body. Nothing, nada, nothing!

By doing this, your shoulders will stay in the correct position, while your torso will expand. Its good ? OK.

ALSO READ:  6 arm exercises without equipment

How to work the latissimus dorsi to have the body in V?

This is one of the limits of training without any equipment. Working the back without any equipment is not impossible, but not very easy either. For example, you can hang by your arms from a table with your arms halfway apart (beyond shoulder width).

Then, bring your bust towards the table, trying to keep your body as straight as possible. The best is to train with the right equipment at home to achieve these 20 strength training exercises for the back.

At home, the ideal is to have adjustable dumbbells, of the TRX straps or resistance bands (see below) to do this type of exercise. Another great piece of equipment for large backs is a drawbar.

In summary

Muscle volume is not the only objective to pursue in order to obtain a harmonious physique. Far from there !

To have a broad torso, a V body, you have to absolutely follow these 2 rules:

  1. Work your pectorals in full amplitude, even with lighter loads if necessary.
  2. Train your latissimus dorsi because they are the antagonistic muscles of the pectorals.

Try it, let me know.

cheap weight loss program

Lose weight without waiting

Subscribe to our free newsletter and receive your gifts!
FREE: Guide 25 exercises, fitness program and free advice to lose weight

I am registering

Join the 4400 members of our private group:

Facebook logo

Use our free calculators

BMI calculation

BMI calculation

IMG calculation

IMG calculation

Calculate ideal weight

Ideal weight

Daily caloric needs

Calorie needs

exercise calories

Calories per sport

Did you find this article useful? >>> RATING : 5/5 - (7 votes)

Last update on 2022-11-04 / Affiliate links / Some images are from the Amazon Product Advertising API

4 réflexions sur “Corps en V : 2 règles à suivre pour y arriver”

Les commentaires sont fermés.

en_USEN
Retour haut de page