Trap blasting

[bdad]

Just wondering what everyone was doing for traps. I recently added power clings to deadlift/back day and my traps are feeling it!!!!!

[NTL]

Heavy dead lifts and shrugs.

[bdad]

Re: Trap blasting

Shrugs with the bar in front or behind your waist?

[Manny1983]

Re: Trap blasting

Shrugs with the bar in front or behind your waist?

I usually add behind the back shrugs every other workout. Incase you do them as I used to until I was shown proper form, you need to get your feet in place slightly bend your knees and lean forward just enough so the bar isn't touching your body then shrug away aiming your shoulders to behind your ears. World of difference especially if you hold and squeeze at the top.

I also like to do upright rows after shrugs

[layddually]

Re: Trap blasting

Every time I do traps I have to go to chiropractor. The harder I try to not push my head forward the worse it is.

[Manny1983]

Re: Trap blasting

Every time I do traps I have to go to chiropractor. The harder I try to not push my head forward the worse it is.

I actually seen a guy at the gym with a neck brace to hold his head still. Needless to say it looked uncomfortable

[thegodfather]

Re: Trap blasting

Deadlifts or Rack Pulls with a snatch grip always kills my traps. Deadlifts in general though will build overall trap growth better than any other exercise IMO.

[zedhed]

Re: Trap blasting

Shrugs in front.
Shrugs behind.
Upright rows wide grip.
Nice!

[Lunchbox]

Re: Trap blasting

Deadlifts and shrugs seem to hit them the hardest for me.

[zedhed]

Re: Trap blasting

Oh yeah also forgot to mention that I use a 2 second count both up and down on just about everything.

[mondtster]

Clean Pulls!

[Oldschooliron]

Shrugs in smith machine with bar behind back has made mine really take off.
Do a warm up set of like 20-30 reps. Really concentrate on the contraction. 1st set or 2 I'll do light weight like 135-185 . Then last 2 sets heavy.
Then I'll do 1 last set of light again 15-20 reps and squeeze those traps like hell!!!

Ive done the standard dumbbell raises and they suck. A bar on the squat cage isn't bad.

The key is to not use so much weight u can't contract them....u see guys do them and they move the traps like 1" lol.

Lean forward a little and man can u hit them hard.

I find a closer grip I can contract them
Harder then a wider grip. Play around a little with it.

If u have a good lift day and wanna go crazy u can start bar in back then superset to bar in front of legs. That will really roast em.

[Terpvtx]

Re: Trap blasting

Concentrating on the contraction and the squeeze is key in my opinion. I agree with Oldschool, if you can't pause and squeeze your traps for a 1-2 second count at the peak of the contraction, then you need to lower the weight.

[ozzie90]

Re: Trap blasting

My gym has a prettty good shrug apparatus so you can stand between the bars and use a neutral grip (palms facing). I have elbows like a bulldog so its tough for me to get the full benefit from doing them with barbell front or behind. The machine is similar to doing dumbell shrugs in mechanics but way more effective. Plus, it allows me to get a good forward lean and really concentrate on the contraction and hold.

I also deadlift, trap bar deadlift and do high pulls though I'm thinking of replacing those with power cleans.

[Gettingtoobigformydesmo]

Re: Trap blasting

Heavy upright rows front and behind the back. Nice holds at the top. Twice a week will blast them hard and booooom