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The key is not only adequate muscle development in the key areas, but also doing lat stretches so they naturally flare at rest.
Muscle development should be focused on three areas:
1.Middle lat (often the middle lat and lower lat are worked together)
2. Lower lats (underhand grip movements with elbows low and close to the body)
Between the middle and lower lat, the lower lat usually needs extra direct work.
The lower lat is super important for making your torso look v shaped from the front.
3. Teres major (wide grip pull-ups/pulldowns)
Often confused as the “upper lat”
A lot of bodybuilding know-it-all’s think they’re so smart when they say “wide grip does not equal a wide back/wide lats”
But they’re actually wrong but not in the way they think.
Wide grip absolutely does make your back wide, but that’s through the Teres major not the lats.
The Teres major is the widest muscle of your back.
Next, muscle development is not always enough to make your back v shaped and wide from both the front and back.
If you find that you have good lat development but they don’t flare out good enough then you probably need to work on the things I’m about to say:
Strengthen your serratus anterior muscles. When your serratus gets stronger it will bring your lats out more at rest since the serratus is involved in protraction of the scapula (what you do when you do a lat spread)
Also, get good at lat spread poses to improve your lat flexibility (I used to never do lat spread poses because I thought it was useless if I wasn’t doing bodybuilding competing shit but it’s actually beneficial)
Lastly, do a lot of lat stretches.
Muscle development should be focused on three areas:
1.Middle lat (often the middle lat and lower lat are worked together)
2. Lower lats (underhand grip movements with elbows low and close to the body)
Between the middle and lower lat, the lower lat usually needs extra direct work.
The lower lat is super important for making your torso look v shaped from the front.
3. Teres major (wide grip pull-ups/pulldowns)
Often confused as the “upper lat”
A lot of bodybuilding know-it-all’s think they’re so smart when they say “wide grip does not equal a wide back/wide lats”
But they’re actually wrong but not in the way they think.
Wide grip absolutely does make your back wide, but that’s through the Teres major not the lats.
The Teres major is the widest muscle of your back.
Next, muscle development is not always enough to make your back v shaped and wide from both the front and back.
If you find that you have good lat development but they don’t flare out good enough then you probably need to work on the things I’m about to say:
Strengthen your serratus anterior muscles. When your serratus gets stronger it will bring your lats out more at rest since the serratus is involved in protraction of the scapula (what you do when you do a lat spread)
Also, get good at lat spread poses to improve your lat flexibility (I used to never do lat spread poses because I thought it was useless if I wasn’t doing bodybuilding competing shit but it’s actually beneficial)
Lastly, do a lot of lat stretches.
