Traps

  • steven_patter...

    Posts: 144

    Jul 24, 2008 1:58 PM GMT
    Hey, guys. Plenty of weak areas here, but the worst are my traps. Any suggestions on exercises (or some variation on standard shrugs) that will help blast them? Thanks.
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    Jul 24, 2008 2:23 PM GMT
    Dumbbell shrugs are standard. But I found shrugs with cables I can add a ton of weight and still do them safely. Doing them that way for a while helped get my traps out of a plateau.
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    Jul 24, 2008 2:32 PM GMT
    Any kind of 'row' type exercise will work these. There's a good video clip here: http://www.realjock.com/article/656/.

    The key with these, I've found, is making sure that with whatever exercise you're doing to target the traps, you avoid calling on other muscles (arms/lats) as much as possible.

    The best way to do that, again, that I've found, is to really SQUEEZE your shoulder blades together at the end of the movement. This might mean doing a lower weight than you know you can handle so that you are sure you're hitting them. You want to hold that position so that you feel the tingle of the muscles having to work before releasing and returning to the start position.

    That's my un-certified/non-professional advice.
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    Jul 24, 2008 3:18 PM GMT
    Traps can be worked with shrugs, barbell or DB. Upright rows can also be done DB or BB (barbell, not bareback). Be sure you pull your shoulders straight up, hold the stretch for a second, then back down. DO NOT ROLL! I see guys doing this and it will eventually damage your rotator cuff. It does not improve the movement.