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Showing posts with label trapèze. Show all posts
Showing posts with label trapèze. Show all posts

Thursday, March 28, 2019

Shoulder Shrug Training Tips

Shoulder shrugs target your upper trapezius muscles, also known as the traps. In colloquial gym language, well-developed upper traps are often called a yoke. Located on your upper back and across the back of your shoulders, big, strong traps can be useful in contact sports such as wrestling, football, hockey, boxing and rugby as they provide essential support for your neck -- an important factor for injury prevention. From an aesthetic point of view, well-developed upper traps result in a powerful-looking physique, and many bodybuilders work hard to develop this muscle. Of all the exercises you can perform for your upper traps, one of the most common is the shrug.



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You possibly might even shrug the weight up and move the weight up in a circular motion with your shoulders. Check out the image below. 




This is the traditional way of doing the shrug and it is an effective traps builder.

Now, I’m going to pass on a tip that will make this exercise so much more effective.

Before I give you the tip, the next time your looking at the muscle magazines, take a look at how some of those pro’s perform the shrug.

This little movement is very subtle but it makes a world of difference in the results from the shrug exercise.

What I’m talking about is making the shrug exercise a little more difficult to perform while reducing the amount of “cheat” that’s involved in the exercise.

I’m sure most of you seen dudes in the gym using 300 or even 400 pounds for the shrug but barely moving the weight up and down.

The problem here is that the target muscle group isn’t being trained in the most effective way.

I’ll tell you right now that you don’t need to slap on 300 pounds to get the most from the shoulder shrug. Way too many times have I seen guys in the gym perform this exercise in the most ridiculous manner by using too much weight.

Alright, what is my shoulder shrug tip. Here's what I want you to do.

Stand up and pretend that you have a barbell in your hands. Next perform the shrug like you normally would. Shrug your shoulders up and down. Now, try this little trick. Stand like you normally would when your doing the shrug but slightly bend forward and look at your feet. Now try doing the shrug.

By doing this, you take out the element of cheating and you really increase the pressure and stimulation on the trapezuis muscles.

It's very important that you keep your chin down because this really helps isolate the trap muscles and you get much more muscle stimulation. Also, try narrowing your grip a little be about 3 inches on the bar.

Now, I'm going to tell you now that you won't be able to handle the same amount of weight that your used to for regular shrugs because you can't hoist the weight up. Instead, your going to have much more control over the weight and your going to feel much more stimulation in your traps. I suggest giving it a try for your next workout, you'll be pleasantly surprised.
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Tuesday, March 5, 2019

Build Traps Like Mountains with Best Workout

Just like sculpted abs means your nutrition is on point, massive traps means you are a monster at lifting heavy. Sadly though, most gym rats are afraid to go beyond their comfort zones. While dieting alone can get you a decent pack of abs, thicker and overall developed trapezius muscles demand dedicated training and ability to bear pain. Move beyond the conventional and age-old shrugs, and try these killer moves out and have your traps screaming.



Workout for Building Monsterous Traps

Exercise 1

Upright Row to Shoulder Press – 3 Sets 15-12-10 Reps

Since the traps are a relatively small muscle group, most people prefer training them with their shoulder or back. Since this article is all about building giant traps, we’ll focus on the trapezius muscle and the other shoulder heads.

In upright rows to shoulder press, hold the barbell with a shoulder-wide grip and let the bar rest against your quads. Pull the barbell up to your shoulders, rotate your wrists and get into the military press position. Complete a military press and slowly return to the starting position.

Exercise 2 – Superset

Face Pulls – 3 Sets 15-12-10 Reps

Trap Raises – 3 Sets 15-12-10 Reps

Face pulls work the rear delts and the trapezius muscles. Adjust the cable pulley height to your shoulder level and use a rope attachment. At the contraction point, your hands should be close to your shoulders and you should focus on flexing your shoulder blades.

For the trap raises, lie chest-down on an incline bench with a dumbbell in each hand. Retract your traps and raise your arms without bending your elbows so that your arms are parallel to the floor. Return to the starting position and repeat with a strict form.

Exercise 3

Dumbbell Shrugs – 3 Sets 20-15-12 Reps

Shrugs are a staple in a traps workout. Although shrugs are one of the easiest exercises to perform, most people screw them up by bringing in their inflated egos and lifting weights which are too heavy for them.

Grab a dumbbell in each hand and place them at the side of your quads. Lift your shoulders with a slight bend in your elbows and try touching your ears with them. Hold and contract your traps at the top of the movement.

Exercise 4

Barbell High Pulls – 3 Sets 15 Reps

Barbell high pulls are a variation of the upright rows. Hold the barbell with an overhand grip right outside the shoulder width mark. You could perform the rack-pull version of this exercise or let the bar hang in front of your quads.

The barbell high pulls are an explosive movement as compared to the upright rows. Perform an explosive upright row to lift the weights as high as you can and get on your toes as the barbell reached the top of the movement. Let gravity do its magic on the way down and don’t try to control the bar.

Exercise 5 – Superset

Front Smith Machine Shrugs – 3 Sets 20-15-12 Reps

Behind the Back Smith Machine Shrugs – 3 Sets 20-15-12 Reps

Performing the front shrugs on the smith machine engages the anterior traps, and behind the back version engage the posterior traps while the dumbbell shrugs focus on the medial trapezius muscles.

Using the smith machine also adds constant tension to your traps as it is an isolation exercise. You could use a shrugs machine if you have access to it at your gym or use the shoulder press machine if your gym doesn’t have a shrug or smith machine.
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Saturday, February 2, 2019

9 Trap Exercises You Should Start Performing

Your traps are muscles that add an instant air of dominance, power, and masculinity to your physique. And when it comes to building them, there are three key factors you need to implement.

“First, it’s important to target your trap muscles from a variety of movements that include loaded carries, shrugs, Olympic lifting variations, upper back exercises, and overhead movements,” says Joel Seedman, Ph.D., strength and performance specialist and owner of Advanced Human Performance in Atlanta, Georgia.





“Second, you need to incorporate proper posture, spinal alignment, and scapular positioning on all exercises to activate your targeted muscles efficiently,” he says. “And finally, it’s critical to include the key mechanisms for inducing maximal hypertrophy, such as overload and mechanical tension, constant/continuous tension, metabolic stress, and stretch-induced micro trauma.”

Don’t worry. It sounds more traumatic than it really is.

The following exercises employ all of these components.

To maximize the growth of your upper back, you’ll want each of your trap workouts to include one Olympic lift variation, deadlift variation, shrug variation, overhead movement, row, pullup or pulldown, and loaded carry. For the best results this type of workout should be performed twice per week with at least 3 days of rest between workouts, incorporating different movements on each of the days, Seedman says. To avoid overtraining limit each workout to no more than 9 different exercises. 



#1 - Deadlifts

I don’t have massive traps, but for someone who hasn’t been in a gym consistently for a while, I still have decent traps.

Heavy deadlifts train your entire body, but your posterior chain and back really get worked.

If they aren’t already, adding deadlifts into your current routine will start upping your gains and building a great strength base.

Try performing deadlifts with a wider grip — this will create more tension on your upper back and traps.

When you are using a lighter weight, you could add in a shrug every rep for that extra bit of contraction.


#2 - Dumbbell Farmer’s Walks

Loaded carries are a great way to improve core strength, improve your grip strength, and will force your traps to grow.

Grab a couple of dumbbells and walk for 50-100 yards, or as far as you have room for. The amount of carries you can perform makes this a potent mass builder for traps.

This exercise is actually best for strengthening the muscles around your spine, so there are more benefits than just huge traps.

Want to up your core training? Carry just one dumbbell for an uneven load. An uneven load will force your core to keep your body erect. As we walk, our stabilizer muscles work and get stronger.

Keep a tall posture and walk with a fluid motion. It will feel different than a regular walking pace, but with some practice, you can get it.


#3 - Power Shrug

How to do it: Begin with the same partial hinge position described for the hang cleans and hang snatches above: Assume a tall standing position with the bar in your hands, hinged at the hips so the barbell is just above your knees. From here, extend your hips forward, and flex your feet as if you were going to jump; then shrug your shoulders forcefully by really engaging your trap muscles.

Why it’s effective: “The power shrug is an explosive exercise that involves powerful hip drive followed immediately by an aggressive shrug at the top of the movement,” Seedman says. “This move is exceptional for targeting the fast-twitch fibers of your upper back and traps since the high power output forces you to activate so many of them.”


#4 - Barbell Shrugs

Barbell shrugs are an obvious choice for building big traps.

Load the bar up and perform quality reps. Simply loading the bar as heavy as you can lift and attempting to shrug won’t cut it — you will need a full range of motion and quality contractions.

Play with tempo and pause reps to get a good squeeze. If you’ve got it in you, pause the contraction for one second every rep.


#5 - Dumbbell Farmer’s Walk

How to do it: Choose a total load that’s equivalent or greater than your body weight. Hold a dumbbell in either hand, and walk quickly yet smoothly with them for 50-100 yards.

Why they’re effective: “If you’ve ever watched the world’s strongest man events you’ve probably noticed that every competitor has enormous traps,” Seedman says. That’s because of the sheer number of farmer’s walks and loaded carries they perform. “Besides being a highly functional movement, the farmers walk is one of, if not, the single most potent mass builders for the traps, upper back, shoulders and neck. It’s actually an excellent exercise for strengthening the muscles along your spine, safeguarding against injury or strengthening your back after a pre-existing one.



#6 - Face Pulls

I personally love face pulls.

#7 - Rack Pulls

Rack pulls are basically a deadlift with the bar higher than on the floor.

Get into a power rack and set the catches around your knee level. This is going to be where the weight will start.

Since there is a shorter range of motion, you’ll be able to safely lift a little bit more weight than you can on a deadlift. This can help overload your traps and push you to the next level.


#8 -Hex Bar Deadlift

How to do it: Stand with your feet hip-width apart. Bend your hips back to lower your hands and grip the bar’s handles in the middle. Your lower back should be flat. Inhale and engage your abs. Stick your chest out and look in front of you, not at the ground. Drive your heels into the floor as you begin lifting the bar. Stand up, squeezing your glutes as you lock out your hips.

Why it’s effective: “If you’re looking for an all-in-one move that crushes your entire body while inducing hypertrophy in your traps and upper back, the hex bar deadlift is it,” Seedman says. It’s also safer than a typical deadlift. Rather than having the barbell loaded in front of your body, which puts you at a greater risk of hurting your lower back and spine, the hex bar fits around your body, placing the load to the sides of your torso. Better yet, this lets you lift heavier loads, complete broader rep ranges, and create high levels of tension and stretch throughout your upper back and traps. 


#9 - Push Press

How to do it: To perform this movement effectively you’ll either start by cleaning the weight to your upper chest and shoulders, or you can unrack the barbell from a power rack, Seedman says. From there, move into a partial squat by slightly dipping at the knees, then forcefully driving the weight overhead in one swift motion. Once you lock the weight out overhead, pause in the top position for several seconds to gain complete control of the weight. 

Why it’s effective: “The barbell push press is one of the single most effective strength and mass builders for the entire upper body,” Seedman says. “It also does wonders for crushing your traps—particularly at the top of the movement as you drive the weight overhead.”
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Wednesday, May 24, 2017

The 5 Best Exercises to Build Monster Traps

Monster traps command respect from those around you. They can transform an ordinary physique into an exceptional one. They’re associated with power because most of the movements that grow our traps are big, powerful exercises. Look at history’s great deadlifters or Olympic lifters, what do they have in common? Massive, powerful traps.



But a lot of lifters are clueless about how to build those gargantuan traps. They add in a few sets of dumbbell shrugs at the end of shoulder day and wonder why their traps just won’t grow.

1. Deadlift

Deadlifts should be the staple of EVERYONE’S workout. Try all different variations: conventional barbell deadlifts, sumo deadlifts, dumbbell deadlifts, wide-grip deadlifts, deficit deadlifts, rack pulls. The list goes on and on. The deadlift is the best exercise for the whole posterior chain, and it is a fantastic way to pack on mass to your traps.

2. Shrugs

Shrugs are the go-to exercise to isolate the traps. Make sure you keep your arms straight and pull only using your traps. DON’T roll your shoulders. Let the weight pull your arms down and stretch the traps, followed by a hard squeeze at the top. Try with a barbell or dumbbells. Also try while lying face down on an incline bench. Get creative and force your traps to grow.

3.The Clean

One needs only to look at an accomplished Olympic lifter to see the effect the clean has on the traps. This lift works the traps in a couple different ways; during the first pull you want a tight upper back, which is accomplished by squeezing your scapulae together. Scapular retraction is a great lower/mid trapezius exercise. During the second pull of the clean, a shrug motion is performed completing your full extension, working the upper part of the trapezius muscle. If cleans are not something you want to take the time to learn, just do clean high pulls.

4. Barbell Shrugs

The barbell shrug is the king of all trap-building exercises, says Tyler English, author of the Men’s Health Natural Bodybuilding Bible.

It targets the upper portion of your traps, which are responsible for lifting your shoulder blades.

5. Dumbbell Lateral Raise

Your middle deltoid may be the hardest working muscle during this movement, but your upper traps are working, too. They assist in raising the weight and act as stabilizers.


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Monday, January 9, 2017

No Weights Needed & 5 Trapezius Exercises

Exercises for the trapezius muscles without weights are designed to build and strengthen your traps without using dumbbells or barbells. The trapezius muscle breaks down into three separate regions. While many people attempt to strengthen their upper trapezius muscle, working the middle and lower traps will help you get a more uniform and fully toned body.



Shoulder Blade Squeeze

“Unless you’re a bodybuilder trying to get a large trapezius, we need exercises to help the trapezius do its job well, stabilizing the shoulder and upper back,” Gammons says. The shoulder blade squeeze is an easy way to do that.

Shrug

Simple shrugs are another away to keep the trapezius strong. “The shrug is very common and easy to implement, and it’s one of the best exercises to activate the trapezius,” Kovacs says.

Upright Row

The Pushup

This can be done however way it is easiest for you. You can do a standard pushup, a pushup while kneeling on the floor, or a standing pushup against a wall.  Put your hands flat on the floor or the wall.   Lower your body to the ground while keeping your back straight and your stomach tight.  Do not let your head drop; keep your neck in line with the rest of your spine. Lower to the floor or the wall, and then push back into an upright position.  Inhale as you go down and exhale as you push up.

Arm Circles

This basic arm circle exercise will strengthen your forearms, shoulders and trapezius muscles. Stand up straight with your knees slightly bent and arms at your sides. From here, extend your arms out to your sides at shoulder height. While holding this position, rotate your arms in a clockwise motion, trying to keep an even tempo and speed. After 20 rotations, reverse directions and perform 20 more rotations. If you want to increase the difficulty of the exercise, increase the individual speed of the rotations.
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Tuesday, November 15, 2016

Traps Workout With These Exercises

Since the traps are fairly hard to build, at least at first, the best traps workout should consist of sets and reps that build large and solid traps. When training for both size and definition, it’s usually best to use heavy weights — you need to be careful while doing these exercises and remember form is much more important — and higher sets of medium to lower reps. I generally like to do a total of 20 sets of 5-8 reps.






Flared lateral raises – 5 sets of 5-8 reps
Traps push ups – 5 sets of 5-8 reps
Shrug swing- 5 sets of 5-8 reps
Barbell upright rows – 5 sets of 5-8 reps
Dumbell shrugs – 5 sets of 5-8 reps
Behind-the-back smith machine shrugs – 5 sets of 5-8 reps

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Friday, November 11, 2016

Barbell Shrugs & Killer Trap Workout

If you are looking to add some meat to your traps and upper back, give this unique pyramid set shrug workout a try. It will hit your traps from a full spectrum of light weight and high reps, to heavy weights and low reps.

Barbell Shrugs are one of my all time favorite mass building moves for the trapezius muscles, but they also work the arms, grip, etc. They are one of those "must do" exercises for overall muscular development.





One of the best ways to maximize the effectiveness of shrugs is to do use pyramid sets, start off light for high reps, then work your way up in weight while reducing the number of reps. Then do the opposite and work your way back down again.

For example, I go through a complete workout using:

Set 1: 135 pounds for 25 reps
Set 2: 225 pounds for 15 reps
Set 3: 315 pounds for 10 reps
Set 4: 405 pounds for 10 reps
Set 5: 315 pounds for 10 reps
Set 6 225 pounds for 15 reps
Set 7: 135 pounds for 25 reps

After you perform the full pyramid set workout like this your traps will be on fire and you’ll stimulate some new muscle growth in your shoulders and upper back.

TIPS FOR BETTER SHRUGGING

1. Work in a power rack. Set the spotter pins to a point a few inches below the bottom of your range of motion, deadlift the bar into position, and shrug.

2. Stand with your feet shoulder-width apart. Don’t stagger your stance or keep your feet together—use an athletic stance as though you were deadlifting.

3. Hold the bar with your arms hanging straight down, hands just outside hip width. Transition to an alternating grip when double overhand becomes difficult.

4. Go heavy, but use a weight that allows you to perform more than 12 reps per set. The higher the reps, the greater the workload on your hands and forearms.

5. The barbell should travel straight up and down, so don’t roll your shoulders. Hold the bar in the top position for a second, then slowly lower it to a dead-hang position.
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Friday, October 28, 2016

The Trapezius Works to Stabilize the Shoulders and the Upper Back

Have you ever wondered why body builders tend to have such curved, muscly necks?

It’s because they’ve heavily worked their trapezius, a large, stingray-shaped muscle. The trapezius starts right below the skull, runs down the neck and across the shoulders and then continues down the spine in a “V” shape.

The trapezius works to stabilize the shoulders and the upper back. Bodybuilding may not be for you, but in order to maintain good posture and avoid back pain, it’s important to keep the trapezius strong.

to learn some easy ways to work the trapezius, whether you’re a regular at the gym or prefer to work out in your living room.

5 Trapezius Exercises.

Barbell Shrugs





This exercise is excellent for working the traps. Secondary stress is placed on the forearms from gripping the weights.

Cable Upright Rows





This is a good exercise for working the muscles of your shoulder girdle. Primary muscles are the traps and the deltoids. Secondary muscles are the biceps, brachialis, and the forearms.

Bent Lateral Raises 





This exercise works the rear (posterior) deltoids and the middle traps. Secondary stress is applied to the forearms.

Face Pulls







This exercise is excellent for building up the trapezius and upper back muscles.

Hise Shrugs






This exercise is excellent for building up the trapezius and upper back muscles.
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Friday, August 19, 2016

How to Build Traps? The Secret Formula For Huge Traps


Not everybody agrees about which day is best for trapezius training. Some say shoulder day, and others say back day. If truth be told, you're going to hit your traps on both of these days; but if you want my opinion, I find I am better able to focus on my traps while I train shoulders. My back day is usually focused on my mid-back and lats. On shoulder day, on the other hand, I get to squeeze my traps for added benefit.





To build those big-boy traps, here are some of my favorite exercises.


Seated Dumbbell Shrugs


In my opinion seated dumbbell shrugs are the king of trap exercises.
The range of motion, contraction and stretch that you get with dumbbells is far superior than what you get with a barbell (barbell shrugs limit your range of motion, and hurt your genitals depending on how long your arms are :))
When performing seated dumbbell shrugs, make sure you use straps so that you don’t have to focus on gripping the heavy dumbbells and that you can focus on growing the traps, not your grip strength.
Grab two dumbbells, sit on a bench and start at the bottom, let the weights stretch your traps, and then shrug up and try to hold for second and the top, really contracting the traps.
Now, this very difficult when using heavy dumbbells, specially when you get to the last reps.
The key is to not worry about the form so much on the last reps, but to just shrug as high as you can, and to keep going when it hurts.


Dumbbell Shrugs

 Run the rack. 9 sets using a 20-15-12-10-8-10-12-15-AMRAP rep scheme. To finish off this workout we started with 60 pound dumbbells for 20 reps and pyramided our way up to 100 pound dumbbells before reverse pyramiding back down to 60 pounds for AMRAP for our last set. This is a great traps finisher to incorporate to your trap routine every week or bi-weekly. Don’t worry your traps will be feeling good for days after completing this movement.

Bent-over dumbbell shrugs

There are multiple ways to do dumbbell shrug other than the standing variety. You can do them while seated and bent over at various angles to hit various parts of your traps. Do them while sitting upright and at every angle until you’re bent over, with your back parallel to the floor. Keep your arms straight, and shrug as high as possible to make those traps really work, and try to feel the stress in different parts of your traps — lower, middle and top. You can also do dumbbell shrugs when positioned facedown on an incline bench set at 35 degrees or so.

Rack Pull Shrug


To perform this exercise set the safety pins in the squat rack at knee level. Load the bar with HEAVY weight, 100-120% of your deadlift 1RM. If grip strength is an issue, strap up for this exercise. Try to emulate your deadlift position as closely as you can. Pull the bar up to lockout and then shrug the weight, all in one motion. This will work the traps both isometrically during the rack pull and concentrically during the shrug.

Standing calf machine shrugs

This may sound strange, but believe me, these really build the traps. The secret is heavy weights, low-to-moderate reps and hard work. Place the pads of the standing calf machine over your shoulders. You can stand on the foot platform or just place your feet on the floor. Using trap power only, shrug your shoulders as high as possible, and lower. You can do this exercise with speed and some cheating because no matter how much you cheat, your traps get the brunt of the work. At the top of the range of motion make your traps brace and support the weight. I recommend sets of six to eight reps.
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