Thread: best workout for traps??

Deadlifts.

deadlifts.

clean or snatch pulls are good too.

farmer walks and shrugs work well too

Originally Posted by Bakerboy

farmer walks and shrugs work well too

They work yes. Since deadlifts and using a supinated grip for BB rows became a staple of my routine I've been able to eliminate almost all isolation work from my routine. It seems between those 2 exerscises my traps have done alot of growing and my biceps are better off too.

Should females include a trap routine?

I am small framed and dont want my shoulders to look rounded with too much trap work...should i leave em out?

teh traps are important scapular stabilizers. everyone should do something for them.

and remember. the traps don't just elevate the scaplua (the upper traps). they also help to adduct and retract (mid traps) and depress (lower traps). So train their many functions properly.

Deadlifts.

partial deadlifts if u wanna go neavier work as well

Deads, OH Press.

For me it's deadlifts and shrugs.

yeah i like deadlifts and shrugs as well

I saw some Overhead Barbell Shrugs in DOMS earlier thread. I dont know, it just seems like a lousy workout and you might as well fill out an application for injury.

I do either Dumbell Shrugs (pull) or Hise Shrugs (push).

what is wrong with overhead shrugs? they are actually one of the best ways to hit the traps because you are taking the rhomboids out of the movement and putting all the tension on the traps.

Originally Posted by P-funk

what is wrong with overhead shrugs? they are actually one of the best ways to hit the traps because you are taking the rhomboids out of the movement and putting all the tension on the traps.

What is an overhead shrug?

put your arms overhead and shrug.

Originally Posted by P-funk

what is wrong with overhead shrugs? they are actually one of the best ways to hit the traps because you are taking the rhomboids out of the movement and putting all the tension on the traps.

Like I said, I dont know. Never tried them. Seems like th full ROM would be very small though.

And with shrugs and deadlifts going on, I can see someone doing these if they were a 'hardgainer' to some degree.

Originally Posted by AKIRA

Like I said, I dont know. Never tried them. Seems like th full ROM would be very small though.

And with shrugs and deadlifts going on, I can see someone doing these if they were a 'hardgainer' to some degree.

I could see someone doing them if they were interested in strengthening scapular stabilizers. It has nothing to do with being a "hardgainer" or not. It has everythign to do with aiding in proper scapular elevation.

Originally Posted by KataKlysm954

whats your opinion on the best workout for your traps?

4 sets of heavy barbell shrugs(to the rear, bar behind you, if possible) supersetted with DB shrugs...

Originally Posted by P-funk

put your arms overhead and shrug.

I don't know why, but I found this to be very fucking funny.

Originally Posted by P-funk

what is wrong with overhead shrugs? they are actually one of the best ways to hit the traps because you are taking the rhomboids out of the movement and putting all the tension on the traps.

What's an overhead shrug... please describe. At my begginning level I've become frustrated with "hitting the traps", though I am agressively working major movements at the top of my routines (like deadlifts). Shrugs are frustrating. I try them them at all sorts of angles using relatively heavy poundages. I never feel the associated soreness that indicates you've hit the spot. Any other ideas. My traps are lagging behind (at the begiining) while my delts seem to be further ahead than the rest of my upper body.

Originally Posted by SuperFlex

4 sets of heavy barbell shrugs(to the rear, bar behind you, if possible) supersetted with DB shrugs...

Never though of this one. I'll try it next time!

Thanks!

Originally Posted by JimSnow

What's an overhead shrug... please describe. At my begginning level I've become frustrated with "hitting the traps", though I am agressively working major movements at the top of my routines (like deadlifts). Shrugs are frustrating. I try them them at all sorts of angles using relatively heavy poundages. I never feel the associated soreness that indicates you've hit the spot. Any other ideas. My traps are lagging behind (at the begiining) while my delts seem to be further ahead than the rest of my upper body.

I thought I already described it? here is is again:

put your arms straight overhead. Now start doing shrugs.

Originally Posted by P-funk

I thought I already described it? here is is again:

put your arms straight overhead. Now start doing shrugs.

Maybe a video would help?

Originally Posted by DOMS

Maybe a video would help?

maybe it would. I didn't think that it would be that hard to understand?

anyway, I usually do mine with DBs. Some do them with BB and some who really need remedial work do them with nothing at all.

I think overhead shrugs are great relative to regular shrugs for a few reasons:

-Your rotator cuff musculature becomes heavily involved, particulary if you were to use DBs, bands, or chains.

-It reinforces good posture, instead of hunching forward hideously like people do with regular shrugs.

-The bar doesn't shave the skin of your penis while doing them.

You can do handstand shrugs too, I really enjoy those. If you can't do a regular freestanding handstand try them against a wall. Just make sure you keep as straight as possible.