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– Lie on bench.

– Extend arms above you and take an overhand grip (palms will be facing upwards) on the barbell with hands
shoulder width apart and elbows straight and in line with arms.

– Lower weight behind your head, inhaling as you do so.

– Then raise barbell so that it is directly above you.

barbell pullover


3. Triceps bench dips

– Sit down on the edge of the bench or support you’ve chosen.

– Place your hands on either side of your hips, fingers overlapping the bench edge.

– Start by moving your buttocks off the edge of the bench, and walk your feet forward until you can lower your hips straight down in front of the bench.

– Lower your hips 2 to 3 inches and then press up with your arms to return to the starting position.

– Work your way up to where your shoulders are even with your elbows before pressing up to the starting position. Use your legs only as necessary for balance.

– Your torso should stay upright, hips below shoulders, and as close as possible to the bench throughout the range of motion.

bench dips




4. Wide-grip barbell shrug

– hold a barbell at arm length in front of the thighs, using an overhand shoulder-width grip

– keeping arms stiff, shrug your shoulders as high as possible, pulling the bar vertically upward

– lower the bar slowly down to the start position, stretching the trapezius.

barbell shrug


5. Lat Pulldow

– Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.

– Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.

– As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.

– As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back.Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the bar; therefore do not try to pull down the bar using the forearms.

– After a second at the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.

– Repeat this motion for the prescribed amount of repetitions.





6. Dumbbell front raise

– With a wide stance, hold a dumbell with both hands, grasping the head of the dumbbell instead of the handle. Your arms should be extended and hanging at the waist. This will be your starting position.

– Raise the weight until it is above shoulder level, keeping your arms extended. Your torso and hips should remain stationary throughout the movement.

– Return to the starting position and repeat for the recommended amount of repetitions.


single dumbbell front raise


There u have it! The V-TAPER WORKOUT ! Do these exercises for at least 3 months, use progress, and you will get that aestheti V-TAPER upper body!

Written by Valentin Bosioc

Valentin Bosioc - wellness specialist, certified personal trainer, certified fitness instructor, celebrity trainer, Musclemania Champion, Ninja Warrior Semifinalist, world wide motivator!


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