1. Build the Shoulders
One of the biggest reasons some people do not have a V-shaped torso is because they are built like pears. While a pear shape may be limiting, the upper body still can grow.
The first thing you need to do is build those shoulders. Develop the major muscles of the shoulder--the traps and deltoids -- into boulders. The upper traps grow best with heavy shrugs, and also increase in size with high-repetition side-arm raises. The best exercises for the deltoids are overhead presses. Overhead presses can be accomplished with a barbell or dumbbells, sitting or standing. If you have had shoulder problems in the past, perform most movements with dumbbells, and with your palms facing each other.
A great exercise that builds muscle while burning a tremendous amount of calories is the clean-and-jerk. This Olympic exercise should be performed with sets of ten repetitions or fewer.
2. Build the Upper Back
Build a thick upper back. The targeted muscles here are the lower traps. Use myriad variations of rows to build the upper and middle back.
Rows can be performed on cable machines with multiple grips--underhand, overhand, and palms facing each other. Rows can also be completed bent over with a dumbbell in hand. Make sure your back is flat when completing any type of bent-over row. Other great back exercises are the body row, high row and low row.
3. Build the Lats
The lats are like wings. They have the highest surface area of any muscle. The combination of these two facts makes the lats the top priority in building a V-shaped torso.
The best exercise for building the lats is any type of pull-up or chin-up. The difference between a pull-up and a chin-up is the grip. Pull-ups are performed with a wide, overhand grip. Chin-ups are completed with the palms facing your body and narrow grip.
If you cannot complete a pull-up or chin-up, use a machine to assist you. You can also use a spotter for assistance. If neither an assisted machine nor spotter is available to you, really work on pull-downs. Use wide and narrow grips.
4. Do Not Forget About Diet
Some people were born with pear-shaped bodies. Other people developed a pear-shaped body from lack of exercise and poor nutrition. In either case, be sure to eat right at least 90 percent of the time. It's hard to have a V-shaped torso with love handle muffin tops hanging over your belt.
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