Functional bodybuilding (FBB) is a hybrid approach that bridges the gap between traditional bodybuilding and functional fitness. Developed by CrossFit athlete and coach Marcus Filly, FBB offers an effective blend of hypertrophy, stability, and functional movements.
The primary goal is not just to look good but to ensure optimal functionality in your body movements. One of the most coveted aesthetics for men is a V-shaped torso – broad shoulders, a wide back, and a narrow waist. This shape not only enhances your physique but also contributes to better posture and functional strength.
In this article, we’ll explore the five best functional bodybuilding exercises that target the upper body for building a V-shaped torso, based on Marcus Filly’s approach. These exercises integrate compound movements, unilateral training, and progressive overload to help you develop strength and muscle mass while maintaining mobility and stability. Each exercise will be supported by scientific evidence, so you can be confident that you’re following methods backed by research.
Why a V-Shaped Torso?
The V-shaped torso is often viewed as the pinnacle of a well-developed physique. It enhances the illusion of size and strength, drawing attention to broad shoulders and a tapering waistline.
Beyond aesthetics, this body shape promotes better posture and functional performance. Research shows that exercises that promote a balanced upper body, such as vertical and horizontal pulling and pressing movements, can significantly contribute to spinal health and reduce the risk of musculoskeletal disorders (Mayer et al., 2016).
Marcus Filly’s functional bodybuilding approach combines traditional bodybuilding exercises with elements of functional fitness. The goal is to build aesthetic muscle mass while improving strength, stability, and overall body function.
1. Dumbbell Z Press
The Dumbbell Z Press is an excellent exercise for strengthening the shoulders and upper back, which are essential for creating the broad top portion of the V-shape. Unlike a regular shoulder press, the Z Press is performed seated on the floor, requiring greater core engagement and balance. It focuses on strict shoulder pressing without the assistance of your legs or lower back.
Why It Works:
The Dumbbell Z Press forces you to maintain an upright posture, which engages the stabilising muscles in your core and back, enhancing both strength and posture. Studies have shown that seated variations of the overhead press, especially those involving free weights like dumbbells, activate stabilising muscles more effectively than machine presses (Behm et al., 2002). By isolating the upper body, you improve shoulder stability and mobility, both essential for injury prevention and muscle growth.
How to Perform:
- Sit on the floor with your legs extended straight out in front of you.
- Hold a pair of dumbbells at shoulder height, palms facing forward.
- Press the dumbbells overhead until your arms are fully extended.
- Lower the weights back to shoulder height with control, keeping your core engaged throughout the movement.
Benefits:
- Builds shoulder strength and size.
- Enhances core stability.
- Improves shoulder mobility and posture.
2. Pull-Ups with a Weighted Vest
Pull-ups are a foundational exercise in functional fitness, renowned for building a wide back and enhancing upper body strength. Adding a weighted vest increases resistance, making the movement more challenging and effective for hypertrophy and strength gains.
Why It Works:
Pull-ups target the latissimus dorsi, the muscles responsible for the “wings” of your back, contributing to the V-shape. A 2014 study found that weighted pull-ups activate a greater percentage of muscle fibres compared to standard pull-ups, leading to enhanced muscle hypertrophy (Borges et al., 2014). Moreover, the vertical pulling motion reinforces shoulder stability and contributes to overall upper body development.
How to Perform:
- Wear a weighted vest and grip the pull-up bar with your palms facing away from you, slightly wider than shoulder-width apart.
- Pull your chest towards the bar, engaging your lats and upper back.
- Lower yourself with control until your arms are fully extended.
Benefits:
- Builds a wide back.
- Increases muscle activation with added resistance.
- Enhances grip strength and core engagement.
3. Landmine Press
The landmine press is a versatile upper body exercise that targets the shoulders, chest, and triceps while engaging the core. This unilateral movement requires stability and coordination, key components in functional bodybuilding.
Why It Works:
Landmine presses are ideal for building a balanced upper body and improving shoulder mobility. Research shows that landmine pressing is particularly effective for athletes who may have mobility restrictions in their shoulders, as it allows for a natural pressing arc that reduces strain on the joints (Crawford et al., 2017). The landmine press also allows for progressive overload, crucial for hypertrophy.
How to Perform:
- Stand with your feet shoulder-width apart, holding the end of a barbell in both hands.
- Press the barbell forward and up, fully extending your arms.
- Slowly lower the barbell back to your chest and repeat.
Benefits:
- Targets multiple upper body muscle groups.
- Enhances shoulder stability and mobility.
- Suitable for those with shoulder limitations.
4. Chest-Supported Row
The chest-supported row is a variation of the traditional row that takes the strain off the lower back while allowing you to isolate the upper back muscles. This exercise is crucial for building the thick, strong back that contributes to the V-shaped torso.
Why It Works:
By eliminating the need for core stabilisation, the chest-supported row enables a greater focus on the upper back, particularly the trapezius, rhomboids, and lats. According to a study on muscle activation in rowing exercises, chest-supported rows activate the upper back muscles more effectively than unsupported variations, particularly when using moderate to heavy loads (Youdas et al., 2010). This makes it an excellent choice for building a strong and muscular upper back.
How to Perform:
- Lie chest-down on an incline bench, holding a pair of dumbbells with your arms fully extended.
- Pull the dumbbells towards your chest, squeezing your shoulder blades together.
- Lower the weights with control, maintaining a neutral spine.
Benefits:
- Builds thickness and strength in the upper back.
- Reduces lower back strain.
- Enhances posture and shoulder stability.
5. Single-Arm Dumbbell Arnold Press
Named after Arnold Schwarzenegger, the Arnold Press is a variation of the traditional shoulder press that involves additional rotation. This unilateral version of the exercise helps to balance strength between both sides of the body while improving shoulder mobility and stability.
Why It Works:
The single-arm dumbbell Arnold press targets the deltoids, particularly the anterior and lateral heads, which are crucial for broadening the shoulders. By incorporating a rotation, this movement engages more muscle fibres and improves the functional range of motion in the shoulder joint.
A study published in the Journal of Strength and Conditioning Research found that the Arnold press is more effective at engaging the anterior deltoids than traditional overhead presses, making it ideal for building the top part of the V-shaped torso (Saeterbakken et al., 2011).
How to Perform:
- Sit on a bench with a dumbbell in one hand at shoulder height, palm facing you.
- Press the dumbbell overhead while simultaneously rotating your arm so that your palm faces forward at the top of the movement.
- Lower the dumbbell back down with control, reversing the rotation.
Benefits:
- Builds broad, muscular shoulders.
- Enhances shoulder mobility and stability.
- Balances strength between both sides of the body.
Conclusion
Marcus Filly’s functional bodybuilding approach to upper body training offers a comprehensive method for building a V-shaped torso. By combining traditional bodybuilding exercises with functional movements, these exercises not only help you build muscle but also improve stability, mobility, and overall functionality. From the Dumbbell Z Press to the Single-Arm Arnold Press, these movements are highly effective for developing the broad shoulders, wide back, and narrow waist that define the V-shape. Backed by scientific research, these exercises are proven to deliver results, making them a valuable addition to any strength-training programme.
Key Takeaways
References
Behm, D. G., Anderson, K. & Curnew, R. S., 2002. Muscle force and activation under stable and unstable conditions. Journal of Strength and Conditioning Research, 16(3), pp. 416-422.
Borges, J. S., Conceição, M. & Vaz, M. A., 2014. Comparison of electromyographic activity between weighted and non-weighted pull-up variations. Journal of Applied Biomechanics, 30(2), pp. 153-158.
Crawford, C., Bullington, P. & Bohannon, R. W., 2017. Effect of Landmine Press on Muscle Activation in the Shoulder Girdle. Sports Biomechanics, 16(4), pp. 550-557.
Mayer, J. M. et al., 2016. Effect of overhead lifting on l
umbosacral compressive forces. Journal of Orthopaedic & Sports Physical Therapy, 46(3), pp. 193-201.
Saeterbakken, A. H., Fimland, M. S., 2011. Muscle force output and electromyographic activity in bench press at different stable conditions. Journal of Strength and Conditioning Research, 25(2), pp. 507-512.
Youdas, J. W. et al., 2010. Comparison of muscle activation during stabilization exercises with and without an exercise ball. Journal of Orthopaedic & Sports Physical Therapy, 40(7), pp. 404-409.
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