Traps

**JAja04** · 04-12-2009, 06:18 PM

I am having trouble building up my traps. My lats are big but since my shoulder girdle kinda sags down on tops of my lats.. they don't look very impressive. It seems that when i train my traps by way of shrugs and upright rows that i am not training them effectively. I speculate that my shoulers round forward and when i perform the exercises i'm not targeting the muscle well. So i am going to conscioulsy try to hold my shoulders back as well as use a lighter weight and focus on good form.. and i'm even considering buying a back brace to wear while i train.. All my lifts are going up (pull ups, deads, overhead press).. just not my upright rows and trap training exercise moves. my traps are just pathetic. Any advice???

**Built** · 04-12-2009, 06:28 PM

Heavy rack pulls
Deadlifts of all shapes and flavours
Powercleans

**vader** · 04-12-2009, 06:34 PM

Originally Posted by Built

Heavy rack pulls
Deadlifts of all shapes and flavours
Powercleans

dittos

**Built** · 04-12-2009, 06:38 PM

Indeed.

By the way, read this thread: Behind The Neck Military Pressing

We just trashed upright rows in it.

**T_man** · 04-12-2009, 07:01 PM

cleans

as for shrugs, go heavy. My shrugs are the heaviest exercise i do (when I do do them) apart from bench, bent rows, deads and squats. Focus on bringing the shoulders up and backwards when you do them. Also when doing upright rows, focus on lifting the shoulders as if you were doing a shrug.

**Ngordyn** · 04-12-2009, 07:14 PM

i don't go heavy on shrugs at all , i go for mid range reps and squeeze my traps at the top

**Built** · 04-12-2009, 07:28 PM

Back is fine, but for the love of God please don't rotate/roll your shoulders when you do shrugs - I see guys acting like their humeral head and glenoid cavity form a mortar and pestle and it creeps the hell out of me to think of what's happening in there.

No offense to T-man, but I'd suggest scrapping the upright rows altogether.

**Lobo2009** · 04-14-2009, 12:49 PM

Ditto, on heavy rack pulls.

**T_man** · 04-14-2009, 03:13 PM

Originally Posted by Built

Back is fine, but for the love of God please don't rotate/roll your shoulders when you do shrugs - I see guys acting like their humeral head and glenoid cavity form a mortar and pestle and it creeps the hell out of me to think of what's happening in there.

No offense to T-man, but I'd suggest scrapping the upright rows altogether.

I didnt say roll I said focus on bringing it outward and backward in a / like shape, but not bring them up and forward

Well upright rows are fine on my shoulders, just the way I dont do dips because it hurts my clavicle, but they are alright for others. If it feels bad, stop

**Built** · 04-14-2009, 04:44 PM

Originally Posted by T_man

I didnt say roll I said focus on bringing it outward and backward in a / like shape, but not bring them up and forward

Well upright rows are fine on my shoulders, just the way I dont do dips because it hurts my clavicle, but they are alright for others. If it feels bad, stop

I know you didn't say to roll, T_man. No worries.

I'd still ditch the uprights though. At the very least, be mindful of them. They didn't bother me at first, either, but they did as I got stronger. I'm very grateful I learned what a lousy movement they really are before I caused myself serious harm.

**T_man** · 04-14-2009, 04:51 PM

i ditched all my previous workouts for your giant programme built

went to karate today and i couldnt keep my arms up lol

**Built** · 04-14-2009, 04:52 PM

My work is done.

Thread: Traps

Thread Tools

Display

Traps

Similar Threads

Traps

Traps

Traps

Traps

traps

Posting Permissions