Oh the “traps” or Trapezius muscles and their many exercises. I was in the gym a few days ago and saw a guy pounding away on the shrugs. He was doing shrugs with a 110lb dumbbell in each hand. He was lifting the weight a total of 1 inch on each rep. The weight was so heavy; he couldn’t do the movement properly. Not only that, but he was trying to heave so much weight, he was exhausted after only four unsuccessful reps.
If you don’t mind looking like a fitness model (which I agree isn’t that bad), then don’t worry about your traps. I happen to think they are what sets the body builder look apart from the body of a fitness model, among other things. No wonder people work so hard to get huge traps.
The “traps” or Trapezius muscles are above your collar bone on top of your shoulders and extend from your neck to the tip of your shoulders.
Traps are a muscle that separates the men from the boys. They can be an amazing sight, and can be downright scary, and sometimes just ridiculously big. Big traps can be the difference between you looking like a person that lifts weights and a person that doesn’t. Big traps can be the difference in a fit guy looking like a fitness model, or a bodybuilder. Huge traps basically send a message, they are a statement. What are your traps saying?
Exercises for your Traps
I know you probably think shrugs are the only way to build huge traps. How’s that working out for you? I’m guessing not too well, otherwise you wouldn’t be reading this. Well, shrugs are an effective core exercise to build traps just like bicep curls are to build biceps, but there are other things you can do to get a good trap workout. Below is a routine I have developed to get you on your way.
1. Shrugs 3 sets X 10 – 12 reps
These had to be included, they are the key to a successful trap training. Now I know we have all done shrugs before, but I would like to included a few tips. Now I know that when I use the standard shrug form and fully contract my traps, they end up hitting my neck resulting in a limited contraction. If you push your head as far forwardas possible, it will remove your neck from the range of motion and allow your traps to fully contract. Once you have flexed your traps, hold the position for two seconds and slowly release. It is also good to sit on a bench to avoid cheating.
2. Lateral Raises, with Traps Flared 3 X 12-15
This one is tough. First, you need to flare your traps while holding the dumbbells. Next, simply perform a lateral raise. This is just like a normal lateral raise where you lock your elbows and lift the dumbbells directly out to your side to where they are parallel with he ground. The lateral raise usually hits your deltoids, but when you flare your traps it concentrates the movement to them for maximum isolation. Start with 12 to 15 reps and don’t use too much weight so that you will maintain proper form and get used to the movement.
3. Bent over lateral raises, with Traps Flared 3 X 10 – 12
Same as above, just bend over at about a 45 degree angle. This is a good trap exercise because it hits the back of your traps. Built rear traps look impressive from the back and give your back a very built, defined, strong look.
These exercises will directly impact the growth of your traps. This addition to a workout can be incorporated into any workout split. For those doing a split, this would be a good addition to “shoulders day.”
Throw these exercises into the mix and watch your results go through the roof!
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Hey, great article on how to build shoulder muscles. I especially liked the bit about how big traps really make a statement because they sure do!
The rep ranges and the exercise choices that you've listed above are very similar to what I do regularly.
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I used to see people load the bar when doing shrugs, and just slightly lifting the bar as you mentioned… only to find themselves completely exhausted without really getting a good workout in… People do that a lot!
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Really useful article. I'd possibly recommend a person starting out to reduce the number of reps and sets in the first instance. But I totally agree that this would be a great addition to a workout. Cheers.
Great article, its amazing how you still see people doing stuff like that in the gym despite all publicity around joint issues when you get older. Im seeing cheat movements all the time. Its insane.
Fantastic article, i think some people just get to caught up in trying to lift the heaviest weights and forget about good form when trying to gain muscle , which is a BAD idea.