{"id":1469798,"date":"2022-05-10T08:29:47","date_gmt":"2022-05-10T12:29:47","guid":{"rendered":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/?p=1469798"},"modified":"2022-05-10T08:29:51","modified_gmt":"2022-05-10T12:29:51","slug":"how-to-build-a-superhero-v-taper","status":"publish","type":"post","link":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/how-to-build-a-superhero-v-taper\/","title":{"rendered":"How to Build a Superhero V-Taper"},"content":{"rendered":"<aside class=\"mashsb-container mashsb-main mashsb-stretched\"><div class=\"mashsb-box\"><div class=\"mashsb-count mash-medium\" style=\"float:left\"><div class=\"counts mashsbcount\">12<\/div><span class=\"mashsb-sharetext\">SHARES<\/span><\/div><div class=\"mashsb-buttons\"><a class=\"mashicon-facebook mash-medium mash-nomargin mashsb-noshadow\" href=\"https:\/\/www.facebook.com\/sharer.php?u=https%3A%2F%2Fwww.conservativenewsdaily.net%2Fbreaking-news%2Fhow-to-build-a-superhero-v-taper%2F\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Facebook<\/span><\/a><a class=\"mashicon-twitter mash-medium mash-nomargin mashsb-noshadow\" href=\"https:\/\/twitter.com\/intent\/tweet?text=&amp;url=https:\/\/www.conservativenewsdaily.net\/breaking-news\/?p=1469798&amp;via=ConservNewsDly\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Twitter<\/span><\/a><a class=\"mashicon-subscribe mash-medium mash-nomargin mashsb-noshadow\" href=\"#\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Subscribe<\/span><\/a><div class=\"onoffswitch2 mash-medium mashsb-noshadow\" style=\"display:none\"><\/div><\/div>\n            <\/div>\n                <div style=\"clear:both\"><\/div><\/aside>\n            <!-- Share buttons by mashshare.net - Version: 4.0.47--><div><\/div>\n<div class=\"entry-content\">\n<h3>Build a V-Taper, Save Your Joints<\/h3>\n<p>A V-taper physique: it&#8217;s the shape your body makes when you have broad shoulders, a thick upper back, wide lats, and a narrow waist. It&#8217;s the look of physical power, twisted steel, and sex appeal.<\/p>\n<p>Science backs it up. Research shows that men who have a shoulder circumference 1.6 times greater than their hips are viewed as more attractive to women. It&#8217;s called &#8220;the golden ratio.&#8221;<\/p>\n<p>The only problem? The best exercises to build a V-taper physique often leave your elbows and shoulders battered. This makes it harder to be consistent. No worries. Here are seven joint-friendly lifts that build the same areas.<\/p>\n<div class=\"so-accordion-wrapper\">\n<div class=\"so-tab\"><input id=\"so-tab-0\" type=\"checkbox\" name=\"tabs\" \/> <label for=\"so-tab-0\"><\/p>\n<h3>The Lifts For Boulder Shoulders<\/h3>\n<p><\/label><\/p>\n<div class=\"so-tab-content\">\n<p>The lateral and rear delts are the most important muscles for emphasizing the V-taper. Building size here will improve posture and shoulder width.<\/p>\n<p>Barbell military presses are a great exercise if you have the shoulder mobility to do them correctly. Unfortunately, most seasoned lifters have the mobility of a pitchfork, so the barbell version can do more harm than good.<\/p>\n<p>Here are three better options:<\/p>\n<h4>1 One-Arm Dumbbell Press<\/h4>\n<p>This exercise builds brutal strength and core stability. When you use one dumbbell instead of a barbell, your core works to stabilize the unbalanced load. The offset loading provides a wicked, anti-lateral flexion component, hitting your obliques harder than a medicine ball to the gut.<\/p>\n<p>Ease into heavier weight. You can do single-arm dumbbell presses as a pure strength movement to build bigger shoulders and give you a resilient mid-section.<\/p>\n<h4>How To Do It<\/h4>\n<ul>\n<li>Keep your feet shoulder-width apart or slightly wider and brace your abs.<\/li>\n<li>Extend the non-working arm to your side, hold it on your hip, or drape it across your body onto your obliques.<\/li>\n<li>Like a bilateral overhead press, create a shelf by keeping your elbows up to engage your lats. This puts your arm in a safer position to press overhead.<\/li>\n<li>Lock out at the top of each rep. Finish in a joint-stacked position and repeat for 4 sets of 6-8 reps.<\/li>\n<\/ul>\n<h4>2 Half-Kneeling Landmine Press<\/h4>\n<p>This is a primo pressing option for lifters who struggle to press overhead. Consider the half-kneeling landmine press a one-size-fits-all exercise. Since it&#8217;s a unilateral exercise, your core gets smashed too.<\/p>\n<p>The exercise&#8217;s unique range of motion and arch challenges your shoulder stabilizers to build thoracic mobility and stability, which are crucial for quality movement and injury prevention.<\/p>\n<h4>How To Do It<\/h4>\n<ul>\n<li>Hold a half-kneeling position.<\/li>\n<li>Squeeze the glute of your down leg. Brace your core to prevent extension and rotation.<\/li>\n<li>Press straight, keeping your chin tucked. Pause at the top and lower under control.<\/li>\n<li>Do the half-kneeling press as a primary strength movement and use 3 sets of 8.<\/li>\n<\/ul>\n<h4>3 Isodynamic Contrast Lateral Raise<\/h4>\n<p>The key to building wide, powerful shoulders is to stretch your muscles without compromising your joints. &#8220;Isodynamic contrast&#8221; just means you&#8217;re using an isometric hold at the beginning of your work set.<\/p>\n<p>Holding for 15 seconds improves your mind-muscle connection and pre-fatigues the medial head of your delts. Most lifters struggle to &#8220;feel&#8221; their delts. This method solves the problem and helps you build a stagnant muscle without overstressing your shoulder joint.<\/p>\n<h4>How To Do It<\/h4>\n<ul>\n<li>Pick a weight you can use for 15-20 lateral raises.<\/li>\n<li>Do one rep, then hold the crucifix position for 15 seconds.<\/li>\n<li>After the hold, perform 10-15 reps.<\/li>\n<li>Repeat for 3-5 sets with 30-60 seconds of rest between sets.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"so-tab\"><input id=\"so-tab-1\" type=\"checkbox\" name=\"tabs\" \/> <label for=\"so-tab-1\"><\/p>\n<h3>The Lifts To Get You Yoked<\/h3>\n<p><\/label><\/p>\n<div class=\"so-tab-content\">\n<p>A muscular upper back \u2013 namely traps, rhomboids, and rear delts \u2013 is dubbed &#8220;the yoke.&#8221; Building an impressive yoke screams high-performance body and caps off a V-taper physique.<\/p>\n<p>It also provides additional shoulder stability and reduces computer-person posture. The key muscle you&#8217;ll focus on is your traps. They stabilize your scapula and function in a stability role on overhead press variations.<\/p>\n<p>Your traps take on a direct loading role when retracting your shoulders (think rows and face pulls). It&#8217;s a big muscle with a short active range of motion. If you want to maximize the upper fibers (surrounding the neck), you need exercises that include upward movement and rotation of the scapula.<\/p>\n<p>That&#8217;s where shrugs, cleans, and farmers walks come in. If you don&#8217;t already know how to shrug, <a href=\"https:\/\/www.t-nation.com\/training\/shrugs-best-exercises-traps\/\">these variations<\/a> will get you there. <\/p>\n<p>Here are some options for the two other trap-building lifts:<\/p>\n<h4>1 The Dumbbell Hang Clean &#038; Press<\/h4>\n<p>This requires movement from the wrist, elbow, shoulder, ankle, knee, and hip joints, making it a total body exercise. This makes the clean a better bang for your buck than almost any other exercise.<\/p>\n<p>The corresponding muscles that cross each of those joints must work in cooperation to accelerate a heavy resistance, stabilize the spine, and explosively transfer power.<\/p>\n<p>When you combine a press on each rep, the exercise becomes one of the most efficient exercises possible, particularly for adding size to your traps and shoulders. And you don&#8217;t even HAVE to do it with a barbell. Just grab a couple of dumbbells.<\/p>\n<p>Past strongmen like Sig Klein made the dumbbell clean, squat, and press a staple. In the 1930s, he claimed that few men in the United States could handle a pair of 75-pound dumbbells for 12 quality reps.<\/p>\n<p>I&#8217;d argue even fewer could today. Take the challenge if you dare. And if you&#8217;re looking for a more joint-friendly variation, try a hang-clean, squat, and press.<\/p>\n<h4>How To Do It<\/h4>\n<ul>\n<li>Squat down with dumbbells at your sides just below the knee in the &#8220;hang&#8221; position.<\/li>\n<li>With the dumbbells just below knee level and shoulders retracted, aggressively extend the hips and knees.<\/li>\n<li>As the dumbbells pass the hips, aggressively shrug and pull the elbows upward, rotating your arms until your triceps are parallel to the ground.<\/li>\n<li>Pull your body underneath the dumbbells while moving into the squat position.<\/li>\n<li>Hit the bottom of the squat and stand up immediately.<\/li>\n<li>Press overhead.<\/li>\n<li>Lower the dumbbells to the hang position and repeat.<\/li>\n<\/ul>\n<h4>2 Two-Minute Farmers Walks<\/h4>\n<p>Because the upper fibers of your traps have a limited range of motion for elevating your scapula, they&#8217;ll thrive with more time under tension and more reps.<\/p>\n<p>But rather than those herky-jerky shrugs you see at most gyms, try two-minute farmers walks with a slight-shoulder shrug. Add 3 sets of two-minute walks with 90 seconds of rest at the end of your back or pull days.<\/p>\n<p>The two-minute farmers walk will challenge your grip, force you to breathe under control while holding optimal posture, improve stability from head to toe, and put a ton of stress on your traps.<\/p>\n<h4>How To Do It<\/h4>\n<ul>\n<li>Grab dumbbells, kettlebells, farmers walk implements or 45-pound plates with handles.<\/li>\n<li>Stand tall, retract and slightly shrug your shoulders.<\/li>\n<li>Walk while keeping your chest tall in heel-to-toe fashion for two minutes.<\/li>\n<li>Rest 1-2 minutes and repeat.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"so-tab\"><input id=\"so-tab-2\" type=\"checkbox\" name=\"tabs\" \/> <label for=\"so-tab-2\"><\/p>\n<h3>The Lifts For Cobra Lats<\/h3>\n<p><\/label><\/p>\n<div class=\"so-tab-content\">\n<p>Wide lats accentuate large shoulders and a thin waist. By combining horizontal and vertical pulls, you&#8217;ll build cobra-like lats. Pull-ups and chin-ups get all the glory, but most lifters don&#8217;t have the relative strength or shoulder mobility to perform them with clean form. The end result is beat-up elbows and shoulders with puny lats.<\/p>\n<p>Try these instead:<\/p>\n<h4>1 Jackknife Pull-Up<\/h4>\n<p>This is a good one if you struggle with shoulder or elbow pain. If you can&#8217;t do 8-10 controlled chin-ups or pull-ups, it&#8217;ll also be a better option for hypertrophy. The jackknife pull-up solves the mobility and relative-strength problems most lifters face with traditional pull-ups.<\/p>\n<p>By elevating your feet and adjusting your body angle, you&#8217;ll reduce the load on each exercise and have more control. Add it to your workouts like you would any vertical pull.<\/p>\n<h4>How To Do It<\/h4>\n<ul>\n<li>Use a secured barbell in a rack, Smith machine, or rings.<\/li>\n<li>Elevate your feet on a bench or box.<\/li>\n<li>Bend your knees to 90 degrees.<\/li>\n<li>Engage the shoulders first by depressing them. This will make the pull-up a back-dominant movement.<\/li>\n<li>Pull yourself up while driving your elbows down. Pause at the top and lower yourself in 3-5 seconds, focusing on engaging your lats.<\/li>\n<li>You can control the tempo, add a weight vest, and make slight changes in body angle to customize the exercise.<\/li>\n<\/ul>\n<h4>2 Trap Bar Bent-Over Row<\/h4>\n<p>This is a spine-saving way to build thick lats and broad shoulders. The wider-grip handles put constant tension on your traps and rear delts. Because the load is centralized on the trap bar, you can target your lats without your lower back being a limiting factor.<\/p>\n<p>The trap bar allows for a safe and easy setup, and you&#8217;ll be able to use a greater range of motion because of the neutral-grip hand position. Use trap-bar rows as a replacement for barbell bent-over rows. You&#8217;ll quickly find yourself building pain-free muscle.<\/p>\n<h4>How To Do It<\/h4>\n<ul>\n<li>Stand inside a trap bar and push your hips back, hinging with a flat back until your hands can reach the handles.<\/li>\n<li>From the &#8220;deadlift&#8221; position, squeeze the handles and drive your elbows back, performing a row.<\/li>\n<li>Lower under control, maintaining a neutral spine position.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Build a V-Taper, Save Your Joints A V-taper physique: it&#8217;s the shape your body makes when you have broad shoulders, a thick upper back, wide lats, and a narrow<\/p>\n","protected":false},"author":505,"featured_media":1894256,"comment_status":"open","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"_mo_disable_npp":"","fifu_image_url":"https:\/\/cndimages.nyc3.digitaloceanspaces.com\/breaking-news\/wp-content\/uploads\/2021\/01\/IMG_2758-scaled-1.jpg","fifu_image_alt":"","footnotes":""},"categories":[],"tags":[],"class_list":["post-1469798","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry"],"fifu_image_url":"https:\/\/cndimages.nyc3.digitaloceanspaces.com\/breaking-news\/wp-content\/uploads\/2021\/01\/IMG_2758-scaled-1.jpg","_links":{"self":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts\/1469798","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/users\/505"}],"replies":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/comments?post=1469798"}],"version-history":[{"count":0,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts\/1469798\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/media\/1894256"}],"wp:attachment":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/media?parent=1469798"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/categories?post=1469798"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/tags?post=1469798"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}