Teres major emphasis

[recompme]

Hi all, I'd like to develop my teres major area near to the arm pit more. Can anyone recommend exercises that emphasise this muscle more than the upper lat. Some people say pulldowns are good with arms at 45 degrees to the torso and yet others say straight off to the side is best so if people could comment on hand/ arm positioning too it would be much appreciated.

 

[Resolve10]

Any particular reason for this?

Its actions include:
-Shoulder Medial Rotation: so internal rotation exercises that look like the opposite of popular external rotations you think of for "rotator cuff PT" (not usually movement most people need/do)
-Shoulder adduction: This is like your pull up motions or lat pulldowns (or anything similar) and what you would mean by straight off to the side.
-Shoulder extension: This would be like pulldowns and variations with the arms in front of you bringing the arm down.

I honestly think it might be tough to isolate. Mine seemed to do well with all sorts of gymnastics work (ring and bar work) and pulls, but that isn't a great practical recommendation.

 

[Smont]

Any particular reason for this?

Its actions include:
-Shoulder Medial Rotation: so internal rotation exercises that look like the opposite of popular external rotations you think of for "rotator cuff PT" (not usually movement most people need/do)
-Shoulder adduction: This is like your pull up motions or lat pulldowns (or anything similar) and what you would mean by straight off to the side.
-Shoulder extension: This would be like pulldowns and variations with the arms in front of you bringing the arm down.

I honestly think it might be tough to isolate. Mine seemed to do well with all sorts of gymnastics work (ring and bar work) and pulls, but that isn't a great practical recommendation.

I don't know if it's genetics but that part of my back is very developed. I do a lot of chins, and a lot of loaded carries/farmers walks. Isolation (not that I'm trying to specifically isolate that muscle) but I do a lot of cable pullovers and wide grip face pulls late in my workouts to. I think the cable pullover is probably the one that targets that muscle the most, but I would very much agree that that little muscle is a very hard muscle to Target. When I do rear delt flies or reverse flies whatever you call them, I typically do those with very high reps and once I get over 15 and the main muscle starts failing I feel like all the stress goes to the teres major area it's hard to know for sure because I don't get the same mind muscle connection I do when I can look at a body part as I train it

 

[Resolve10]

I don't know if it's genetics but that part of my back is very developed. I do a lot of chins, and a lot of loaded carries/farmers walks. Isolation (not that I'm trying to specifically isolate that muscle) but I do a lot of cable pullovers and wide grip face pulls late in my workouts to. I think the cable pullover is probably the one that targets that muscle the most, but I would very much agree that that little muscle is a very hard muscle to Target. When I do rear delt flies or reverse flies whatever you call them, I typically do those with very high reps and once I get over 15 and the main muscle starts failing I feel like all the stress goes to the teres major area it's hard to know for sure because I don't get the same mind muscle connection I do when I can look at a body part as I train it

I'd say its all those pull up variations and pull overs. I think depending on the carries those too. I've never tried to work on mine and they seem pretty well developed from just all the various gripped pull ups I do (maybe even rope climbing) and weightlifting (keeping the bar close/shoulder extension stuff I feel maybe being so many weightlifters seem decently developed here too).

Idk how I'd isolate though. I'd swap in as much pull up variations as I could handle and various pullovers I guess.

 

[recompme]

Any particular reason for this?

Its actions include:
-Shoulder Medial Rotation: so internal rotation exercises that look like the opposite of popular external rotations you think of for "rotator cuff PT" (not usually movement most people need/do)
-Shoulder adduction: This is like your pull up motions or lat pulldowns (or anything similar) and what you would mean by straight off to the side.
-Shoulder extension: This would be like pulldowns and variations with the arms in front of you bringing the arm down.

I honestly think it might be tough to isolate. Mine seemed to do well with all sorts of gymnastics work (ring and bar work) and pulls, but that isn't a great practical recommendation.

My main back workout exercises are barbell rows and lat pulldowns. These have helped me to develop the middle outer part of my lats but isn't giving me that coveted v taper. I have found that behind the neck pulldowns really burn-up that area for me but it's just such an awkward exercise I'm looking for something better.

 

[recompme]

Any particular reason for this?

Its actions include:
-Shoulder Medial Rotation: so internal rotation exercises that look like the opposite of popular external rotations you think of for "rotator cuff PT" (not usually movement most people need/do)
-Shoulder adduction: This is like your pull up motions or lat pulldowns (or anything similar) and what you would mean by straight off to the side.
-Shoulder extension: This would be like pulldowns and variations with the arms in front of you bringing the arm down.

I honestly think it might be tough to isolate. Mine seemed to do well with all sorts of gymnastics work (ring and bar work) and pulls, but that isn't a great practical recommendation.

I actually love the idea of getting strong through learning gymnastic type skills. Probably explains why pull ups are my fave exercise. Problem for me is my joints just can't take the strain so I have to just lift weights and take it easy with them pull ups.

 

[Resolve10]

My main back workout exercises are barbell rows and lat pulldowns. These have helped me to develop the middle outer part of my lats but isn't giving me that coveted v taper. I have found that behind the neck pulldowns really burn-up that area for me but it's just such an awkward exercise I'm looking for something better.

Ya you could likely add some other movements to hit it a little differently, unsure if it'll make a major difference to v-taper, but it might.

I actually love the idea of getting strong through learning gymnastic type skills. Probably explains why pull ups are my fave exercise. Problem for me is my joints just can't take the strain so I have to just lift weights and take it easy with them pull ups.

Honestly incorporating various gymnastic movements and holds actually left me with much better feeling joints than "typical" lifting movements. Assuming proper build up and tolerances were allowed to develop during an appropriate time frame.

 

[Smont]