How many times have you witnessed someone trying to do shrugs with an unreasonable amount of weight. I have seen guys trying to use 110lbs dumbbells in each hand. This doesn’t seem effective and is quite frankly rediculous. There are many exercises that can work your “traps” or Trapezius muscles, other than extreme weight shrugs.
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.
If your traps aren’t developed just be glad they they can be the biggest improvement in your overall look, and grow really quickly. With well developed traps, you will raise the bar from looking like a regular Joe to looking like a body builder.
Trap Exercises
Most people associate building big traps with “Shrugs.” The shrug is a good exercise for trap development, but it’s not the only one. The shrug has been around for years and is a staple for building traps just as the bench press is for the chest. I can’t deny that the shrug hits the traps well, but I would like to assert to you that there are others moves that can be effective in developing the coveted traps. Below is an effective trap building routine that will deliver excellent results.
1. Shrugs 3 sets X 10 – 12 reps
I had to include those, they really are the start to successful trap training. I know you know how to do shrugs, but here are a few tips. When you fully contract your traps they probably hit the sides of our neck, I know mine do. To fully contract, or lift your traps, push your head forward as far as possible. This will keep them from squeezing your neck and making it feel like you are going to squeeze your head right off. Be sure to contract fully and hold for two seconds before lowering the weights slowly. You could also sit down to ensure proper form.
2. Lateral Raises, with Traps Flared 3 X 12 – 15
This can be a much harder move than the shrug. The first thing you want to do is flare your traps with the dumbbells in your hands. Next you will perform a lateral raise. This is just like a lateral raise done for shoulders, but with your traps flared, most of the pressure is put on your traps. You will want to start with 12 to 15 reps and not very much weight to maintain proper form and get used to the movement.
3. Bent over lateral raises, with Traps Flared 3 X 10 – 12
This is the same movement as the lateral raise, but you want to bend at the waist at about a 45 degree angle. This is great because it will hit the back of your traps. The rear traps are impressive because from behind you will look even more built, defined and strong.
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!
Want to find out more about Building Huge Traps, then visit Klint Newton’s site on how to choose the best muscle building exercises for your body type.
