Traps/Shrugs question

[Flex]

My traps are decent, but as with every muscle, they could always improve.

anyhow, i was wondering, when doing shrugs, are you supposed to keep your shoulder blades pinched back, and then squeeze up?

or are you supposed to roll your shoulders forward (as you do in a most-muscular), so your traps are fully flexing, and then shrug the weight up?

 

[Fade]

I've always pinched my shoulder blades back as I was shrugging the weight. I had some awesome traps back when I used to do them.

 

[chunky34]

Keep your shoulders back, as rotating foward can be hard for your shoulders. Squeeze shoulders blade like if you were bench pressing, and shrug.

 

[419Para_Dice]

do not roll your shoulders, shrug your shoulders and try to touch your traps to your ears

-Efrin

 

[V Player]

Im not advocating it, but Ive rolled my shoulders for years now. Never had a problem. And all I do is front and rear shrugs. Hands a bit wider than shoulders.

 

[Vieope]

I don´t see how rolling your shoulders can be a problem.

 

[419Para_Dice]

i was told it could lead to injury, also i find it harder when i dont roll them. i feel as if i am gettin a better work out by not rollin them.

whatever works for the individual tho i suppose

-Efrin

 

[Rocco32]

Very easy and likely to impinge a nerve, especially with heavier weight.

 

[King Silverback]

I usually just shrug up and back in one motion!!!

 

[Pirate!]

Letting them roll forward is hard on your rotator cuff area. Try doing them with a straight bar behind your back. (I use the smith machine) This doesn't allow for them to roll forward. Squeeze up and back. When you let it down your shoulders are neutral, not forward. Works great for me.

 

[min0 lee]

Im not advocating it, but Ive rolled my shoulders for years now. Never had a problem. And all I do is front and rear shrugs. Hands a bit wider than shoulders.

Well if that's you in the avator then it must work.

 

[Mudge]

Up and down for me, as you can see in my video clip if you've seen it I can't get anywhere near "touching my ears." If you look at Ronnie you can barely tell he is moving at all.

 

[V Player]

Well if that's you in the avator then it must work.

Thats me.

Hands slightly wider than straight down and rolling my shoulders has been the only thing that has ever worked for me. Ive never ever had rotator cuff problems. If I stop rolling and do just up and down, I start losing trap size. The only exercise I do straight up and down on is back shrugs.



However I do not advocate anyone else doing it. Maybe Im just weird.