Building Those Trapezius Muscles Up

[RaMp4ge]

Ive always thought that no upper body is complete without a nice set of trapezius muscles, so i have been looking around but i cant really find any exercises that focus on the trapezius muscles, help?

Cheers Liam

 

[he-man]

deads and bb shrugs

 

[wnt2bBeast]

Deads, deads, BB shrugs and d-bell shrugs

 

[RaMp4ge]

ok thanx guyz, appreciated

 

[theoak01]

http://www.elitefitness.com/forum/showthread.php?t=67813

 

[MattB]

BB shrugs have helped mine grow the best so far.

 

[needsize]

nothing beats heavy deads, I finish my heavy working set, then lock out for as long as I can, they are cooked when thats over

 

[NJjuice22]

I only use dumbells for my shrugs, i use a moderate dumbell usually only 80lbs , and i contract at the top as hard as i can for 3 seconds, then i let the weight pull my traps down and stretch them out at the bottom or another 3 seconds..i do only 3 sets of 8 reps and my traps are so big now i train maybe 2x/month because they became disproportionately larger than the rest of my body.

 

[Synpax]

deads and DB shrugs for me.

 

[WalkingBeast]

Barbell shrugs behind and in front, dumbell shrugs and deadlifts have done well for me.

 

[d3track]

Barbell shrugs behind and in front, dumbell shrugs and deadlifts have done well for me.

if i can throw in incline db shruggs, yup yup, works best for me as well

 

[Tom Treutlein]

Deadlifts. The hand that's facing downward, the overhand grip, seems to have that side's traps stimulated, so switch your grips up often.

Shrugs of course. Barbell or dumbbell - doesn't really matter. You'll work the muscle through shrugs and deadlifts.

Oh, and then certain olympic lifts. Cleans, high pulls and... well, I don't know them all really.

 

[cwick0]

Re: * BEST Mass-Builder For TRAPS? *

--------------------------------------------------------------------------------

1. upright rows, just to define the cut between the delts and traps, not for size.
2. wide-grip barbell shrugs (3 or 4 sets of 10)
3. close-grip barbell shrugs (2 sets of 10 @ 225)
4. dumbbell shrugs (occasionally)

 

[WalkingBeast]

if i can throw in incline db shruggs, yup yup, works best for me as well

Nice, what are incline dumbell shrugs?

 

[WalkingBeast]

Deadlifts. The hand that's facing downward, the overhand grip, seems to have that side's traps stimulated, so switch your grips up often.

Shrugs of course. Barbell or dumbbell - doesn't really matter. You'll work the muscle through shrugs and deadlifts.

Oh, and then certain olympic lifts. Cleans, high pulls and... well, I don't know them all really.

My traps seem even, and I never switch the grip. Its always my right hand over and left hand under.

 

[Tom Treutlein]

Oh, well maybe I'm wrong then. I know I got more sore particularly on my right side, and I was lifting with my right hand over. In any case, I doubt the difference would be all that big anyway.

 

[b fold the truth]

I don't really train my traps, but they are decent size.

Deads, overhead presses, face pulls, farmers walks, etc....

B True

 

[d3track]

Nice, what are incline dumbell shrugs?

brace yourself on an incline bench face down
then do db shrugs, lil diff angle to complete the diamond, i like to throw it in every month or 2
burns like hell

 

[WalkingBeast]

brace yourself on an incline bench face down
then do db shrugs, lil diff angle to complete the diamond, i like to throw it in every month or 2
burns like hell

Sounds good. Ill probabally just stick with the deads, since my traps are decent already.

 

[WalkingBeast]

Oh, well maybe I'm wrong then. I know I got more sore particularly on my right side, and I was lifting with my right hand over. In any case, I doubt the difference would be all that big anyway.

Its a hard thing to measure. Alot of factors in training can cause one side of the body to be bigger then the other. Alot of it has to do with the stronger side taking over I believe. But I havent done much research on the issue. All my imbalances have basically evened out over the years.

 

[d3track]

Sounds good. Ill probabally just stick with the deads, since my traps are decent already.

yeah, i'm still building em up


soon i will get to "Beast" level