Thread: Best workout for bigger traps only?

soooooo....getting trap muscles makes your neck fat....new discovery...I didn't know

proper technique of shrugs will effectively grow your traps. Fat necks are a result of poor nutrition.

Dead lifts work great as well as barbell or dumbbell shrugs.

Try taking a shrug moderate weight but hands fairly close. Like in your pockets close. Then really hang them at the top. I can shrug 405 fairly controlled. But I use like 135 go close and really hold it at the top. My traps have really benefited from it.

Like Jimmy said, you should use a fairly light weight DB's preferably, shoulders back, raise weight up, hold and pull back (retract your shoulder blades) until you actually feel the trap flex, which is not the same as "The Pressure" that you feel from a heavy weighted set of shrugs, I hope that makes sense... it's the best way I can describe it.

Originally Posted by HFO3

Like Jimmy said, you should use a fairly light weight DB's preferably, pull them up, hold and pull back (retract your shoulder blades) until you actually feel the trap flex, which is not the same as "The Pressure" that you feel from a heavy weighted set of shrugs, I hope that makes sense... it's the best way I can describe it.

Shrugs are like cable cross overs. Everyone does them wrong. But once you do it right once you never can do them wrong again.
I have aways imagined that my barbell is like one that's on a smith press... You know the ones with the hooks. I have always imagined that the top of my shrug I'm hooking the barbell on someone forcing my traps to stay flexed.

yeah, i meant :shrugs:

Heavy rack pulls for reps.

try some heavy rack deads (at knee, at least)

farmers walk for something diff

There are plenty of different exercises to grow your traps but the best thing you can do would be
shrugs for sure. You can do them free standing with weights or you can use a machine either way
works great. You wont get a fat neck at all you will just get massive traps in the process. Good luck

shrugs super-setted with upright-rows are pretty awesome too

Hexbar shrugs
Straight bar shrugs
Dumbell Shrugs
Hang cleans
Straight bar Deadlifts
Hex Bar Deadlifts

Originally Posted by Samw100

My shoulders are looking pretty broad and I don't want to do a combination workout of your traps and neck. Does anyone know the best workouts that specifically target the traps without getting a fat neck?

You can avoid a fat neck by not being morbidly obese.