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Hey everyone I was wondering what I can do to get my traps bigger.. what exercises do you all do??
Good exercises for TRAPS???
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MonStar1023
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BUMPED some stuff up for you bro..
Check out the top of the training board.
Check out the top of the training board.
Bigsatan13
New member
Upright rows
Hammer Strength machine shrugs
Behind the back Smith machine shrugs
Heavy as you can go then add more, strap up!
Bodhidogma
New member
throw some plates on and shrug until u can shrug no more!
MonStar1023
New member
ballast-
I am curious what is your trap development like? Because I really havnt done any of the exercises that you suggested.. power cleans? What other muscles do they include besides traps? I dont know what day to include them on..
Also what are high pulls and dynamic shrugs?? Please help me out bro my traps are TERRIBLE!!
I am curious what is your trap development like? Because I really havnt done any of the exercises that you suggested.. power cleans? What other muscles do they include besides traps? I dont know what day to include them on..
Also what are high pulls and dynamic shrugs?? Please help me out bro my traps are TERRIBLE!!
Monstar-My traps are nothing special.I plan on posting a pic in a few weeks when we get our digital camera back.
Power cleans hit the legs,hips and and especially the back with an emphasis on the traps.Oly lifters use these and their backs are massive.A high pull is similar to a deadlift with a bigger range of motion.There are two "pulls" involved, just like the power clean.The first pull is from the floor to the knees, and the second pull is from the knees to about chest level.The first pull is done slow and the second pull is done explosive.A dynamic shrug is basically the second pull of a high pull, but instead of pulling the bar to chest height, you pull it to just above the belt level.This allows alot of weight to be used.All three are good trap exercises and there are several variations to each exercise, which include using a deadlift grip(called a clean grip) or a wider grip(called a snatch grip).There are a few websites that have detailed pics and explanations of these exercises.Let me know if you want the addresses.
Power cleans hit the legs,hips and and especially the back with an emphasis on the traps.Oly lifters use these and their backs are massive.A high pull is similar to a deadlift with a bigger range of motion.There are two "pulls" involved, just like the power clean.The first pull is from the floor to the knees, and the second pull is from the knees to about chest level.The first pull is done slow and the second pull is done explosive.A dynamic shrug is basically the second pull of a high pull, but instead of pulling the bar to chest height, you pull it to just above the belt level.This allows alot of weight to be used.All three are good trap exercises and there are several variations to each exercise, which include using a deadlift grip(called a clean grip) or a wider grip(called a snatch grip).There are a few websites that have detailed pics and explanations of these exercises.Let me know if you want the addresses.
MonStar1023
New member
ballast-
Yeah bro please gimme the websites!
So correct me if I am wrong..
Power Cleans- pretty wide grip more than shoulder width. You simply grab the weight as if your going to do a deadlift with knees bent etc. and explode up cleaning the weight. Am I correct? I used to do 'power cleans' for football and I am just making sure that I am doing the same exercise and form.
High-Pulls- basically a deadlift and an upright row combined into one exercise. Deadlift the weight off the floor and explode pulling it up to chest level. Usually a grip wider then shoulder width am I right?
Dynamic Shrugs- Basically a partial upright row.. starting with your arms extended at around shoulder, or a little wider then shoulder width grip, and just exploding the weight to around waist level. This last exercise seems like it will be great for the traps.
Would you say these are better than heavy deads or dumbbell shrugs?
Also I would incorporate power cleans into my back/trap routine right?
Yeah bro please gimme the websites!
So correct me if I am wrong..
Power Cleans- pretty wide grip more than shoulder width. You simply grab the weight as if your going to do a deadlift with knees bent etc. and explode up cleaning the weight. Am I correct? I used to do 'power cleans' for football and I am just making sure that I am doing the same exercise and form.
High-Pulls- basically a deadlift and an upright row combined into one exercise. Deadlift the weight off the floor and explode pulling it up to chest level. Usually a grip wider then shoulder width am I right?
Dynamic Shrugs- Basically a partial upright row.. starting with your arms extended at around shoulder, or a little wider then shoulder width grip, and just exploding the weight to around waist level. This last exercise seems like it will be great for the traps.
Would you say these are better than heavy deads or dumbbell shrugs?
Also I would incorporate power cleans into my back/trap routine right?
Monstar-
1- Here is a good website to start with that deals with the "quick lifts" you are looking for:
http://www.olympus.net/personal/cablebar/index.htm
2-Power cleans are done with the same grip you use for deadlifts(also known as a clean grip).Using a wider grip may cause shoulder problems.Most types of pulls incorporate the two "pulls" I refered to earlier.The first pull is generally done slow(like starting a deadlift from the floor).If you explosively jerk the weight off the floor instead of a slow smooth pull, you are subjecting your lower back to extreme stress.The second pull is generally done explosively, usually when you reach knee level(but you must be conscious fo your back alignment at all times).Power pulls a.k.a. high pulls can be done with either a clean grip or a snatch(wide) grip.The wider your grip, the less weight you can use, so keep this in mind.A lifting coach is the best person to learn these movements from, but if you decide to learn them on your own, be very careful.Emphasize form over weight and watch your back!Dynamic shrugs are kind of a cross between a shrug and an upright row.You start the movement around knee level or slightly above and combine an explosive shrugging movement with a little bit of arm pull.This allows more weight to be used than regular shrugs.
3-I would say that power cleans and power snatches are pretty much on par with deadlifts, but not better.This is of course that you are using good form.I think cleans and snatches are better for trap development than standard shrugs.They also involve the rest of the back muscles.By eliminating the first pull and starting from knee level a.k.a. hang cleans/hang snatches you can focus more on the shrug potion of the lift.So these may be a little better for trap development.Also, starting off learning the "hang" movements will probably be better in the long run.
4-I would incorporate these movements on either back/trap day or leg day, as the legs are heavily involved.Look at it this way.If you are doing the full movement, put them into your leg day.If you are concentrating on the hang movements, put them into your back day.
1- Here is a good website to start with that deals with the "quick lifts" you are looking for:
http://www.olympus.net/personal/cablebar/index.htm
2-Power cleans are done with the same grip you use for deadlifts(also known as a clean grip).Using a wider grip may cause shoulder problems.Most types of pulls incorporate the two "pulls" I refered to earlier.The first pull is generally done slow(like starting a deadlift from the floor).If you explosively jerk the weight off the floor instead of a slow smooth pull, you are subjecting your lower back to extreme stress.The second pull is generally done explosively, usually when you reach knee level(but you must be conscious fo your back alignment at all times).Power pulls a.k.a. high pulls can be done with either a clean grip or a snatch(wide) grip.The wider your grip, the less weight you can use, so keep this in mind.A lifting coach is the best person to learn these movements from, but if you decide to learn them on your own, be very careful.Emphasize form over weight and watch your back!Dynamic shrugs are kind of a cross between a shrug and an upright row.You start the movement around knee level or slightly above and combine an explosive shrugging movement with a little bit of arm pull.This allows more weight to be used than regular shrugs.
3-I would say that power cleans and power snatches are pretty much on par with deadlifts, but not better.This is of course that you are using good form.I think cleans and snatches are better for trap development than standard shrugs.They also involve the rest of the back muscles.By eliminating the first pull and starting from knee level a.k.a. hang cleans/hang snatches you can focus more on the shrug potion of the lift.So these may be a little better for trap development.Also, starting off learning the "hang" movements will probably be better in the long run.
4-I would incorporate these movements on either back/trap day or leg day, as the legs are heavily involved.Look at it this way.If you are doing the full movement, put them into your leg day.If you are concentrating on the hang movements, put them into your back day.
GenetiKing
New member
Don't get mislead into thinking everyone will sprout Goldberg traps if they do enough deadlifts, rowing exercises, and hang cleans. Some genetically gifted people can get away with that and see gains...but for the rest of us, traps need heavy and direct work.
Use common sense. From an anatomical standpoint, what function do the upper traps play? They elevate the shoulder girdle. (Actually, there are three portions to the trapezius muscle, each with its own effect on how it moves the shoulder girdle articulation, but we're talking about the upper traps here so...) Therefore, the most effective way to add mass to the upper traps is to add resistance when the shoulder girdle is elevated. What would that be?
A shoulder shrug.
Don't get caught up in using every other exercise known to man to target a specific musclegroup.
Best of luck bro.
Use common sense. From an anatomical standpoint, what function do the upper traps play? They elevate the shoulder girdle. (Actually, there are three portions to the trapezius muscle, each with its own effect on how it moves the shoulder girdle articulation, but we're talking about the upper traps here so...) Therefore, the most effective way to add mass to the upper traps is to add resistance when the shoulder girdle is elevated. What would that be?
A shoulder shrug.
Don't get caught up in using every other exercise known to man to target a specific musclegroup.
Best of luck bro.
