How to work middle/lower traps......

[CowPimp]

yea, stability ball plyo push ups are fun.

other things for shoulder strength in an advanced individual could be things like push ups with one hand on the floor and one hand on a med. ball. Then, push ups with one hand on the floor and one on the med. ball but after each rep, you walk your hand off the ball onto the floor and the other hand goes up onto the ball and you do another rep like that. Then, you can have one hand on the ball and one hand off the med. ball and between each rep you pass the ball to the other hand and perform a rep. that one helps to build coordination as well.

Yup, I have people do that too. If they are good enough, then they can do a plyo pushup and land on the medicine ball and do another pushup in between the passes too. I actually have only trained one person I had do that; he had been training under the general manager for 7 years but I covered for him on his honeymoon. Most people can't handle that.

I also like T stab pushups. Those are REALLY hard if you put the planted hand on a medicine ball. I just started incorporated some blast strap pushup action too; those are pretty badass.