October 11, 2021 7 min read
If you're seeking to get more definition to your upper back and get that much desired "V look" then you have come to the right place.
The teres major and teres minor muscles are commonly neglected when it comes to workout routines as they are smaller muscles but it is crucial to strengthen them for your posture in order to prevent shoulder pain and injuries.
The teres major muscle works hand in hand with other major muscles such as the pecs and latissimus dorsi as well as works to stabilize the lats during any sort of arm swinging movements. You might also be more familiar with the teres major muscle as the rotator cuff muscle.
Your upper body is just like any part of your body and it requires you to be prepared for a workout prior to placing loads of weights onto it. Without warming up your muscles and preparing them for a workout, you leave yourself at high risk for injury and pain.
There is a long list of warm-up exercises that are great to get your blood flowing and prepare your body for the workout that is about to come. I recommend trying as many out as possible until you find a couple that works for you so you actually enjoy your workout while reaping all the benefits!
Examples of Warm-Up Exercises:
There are numerous benefits that come along with incorporating a warm-up routine into your workouts such as increased blood flow, increased mental alertness, increased range of motion, and increased caloric expenditure. Overall, you get more out of your workout and you prevent injury so it is a win-win situation.
Many of us neglect our upper body muscles and take more of a focus on our lower body muscles. We also get carried away in our day-to-day responsibilities, such as work, since most of us are working office jobs that require us to be sedentary at a desk for a good bulk of the day.
This can lead to weak back muscles and interfere with our posture. When you incorporate a warm-up into your routine, you are targeting more muscles and the activation allows you to maximize your potential alongside minimizing your risk of injury.
Adequate blood and oxygen circulation is crucial in general for your body's cells but it is especially important when you are exerting energy during exercise. By warming up your body, you are allowing it to pump oxygen-rich blood to your muscles and remove any byproducts that can cause soreness within your muscles. The more oxygen your muscles have access to, the more work capacity it will have and it will increase your recovery in between sets.
Warm-ups are great for targeting muscles that have a narrow range of motion as improving your range of motion allows your joint to move through its complete spectrum of movements.
Most importantly, you want to avoid injury or pain at all costs. When your muscles are not ready to perform more challenging movements or weight-bearing exercises, they are more susceptible to incorrect movements or injury.
This study evaluated the effects of warming up the upper body and how it impacted performance and injury prevention outcomes. They found that high-load dynamic warm-ups can improve power and strength performance.
Note: Make sure you stabilize your body and don't rock back and forth.
If you would like to change the targetted muscles, try this exercise with a neutral grip.
Note: Just like the lat pull down with underhand grip, it is crucial that you make sure you stabilize your body. You do not want to be rocking back and forth.
Alternative: If you are struggling to pull your own body weight up, assisted chin-up machines are a great alternative if you want to build your upper body strength while maintaining proper form.
This scapular retraction movement is great to activate numerous upper back muscles such as the trapezius, rear delts and rhomboids.
A great variation is a face pull to target those deltoid and back muscles.
The incorporation of exercises that strengthen both your major and minor muscles are not only important to physically make those muscles stand out more but it is also important to improve your quality of life. By tdeveloping your upper body muscles, you are also decreasing your chances of injury and discomfort and improving your posture.
As a bonus, you are one step closer to getting that much desired V-look that will get everyone asking what you’ve been doing at the gym.
You will not regret it.If you’d like to continue feeling strong and energized, go check out the10 best dumbbell back exercises for a barn door back.