Traps lacking need recommendations

[trowsersnake98]

My traps are severely lacking. ill admit i dont train them as hard as i should, or very often. So can someone recommend a good routine for traps, some exercises, what body part to pair them with, and how often? thanks.

 

[jon1320]

i do the OHP over head press 5x5 with substantial weight.
then after that.. rest 3 mins and take a barbell and do waist to chin ... keep a good form, start with light weight, then increase. total 2 sets
dont forget your delts . 45lb plate front raises 2 sets
then cable x from the ground behind back up to shoulder height (side lateral raises) 2 sets.

total 11 sets

 

[beerdrinker]

deadlifts.

 

[trowsersnake98]

yes, the few times ive done them my traps were pretty sore. how often do you do them? once a week with back?

 

[skullcrushin22]

jump shrugs blew my traps up

 

[beerdrinker]

yes, the few times ive done them my traps were pretty sore. how often do you do them? once a week with back?

I do them once a week now. Start light and add weight to the bar every week.

 

[TSO]

High Pulls and BTN Push Press.

 

[Mercere]

Olympic lifts are excellent for trap development.

 

[bottleneckblooz]

jump shrugs blew my traps up

What are jump shrugs?

 

[H_T_]

cleans & armpit rows. take dumbells and hold them at your sides. pull up and keep the `bells close to your body, making your elbows eventually point towards the walls. the end of the rep will look like you would when having your hands on your hips....

 

[jnevin]

cleans, deads, jump shrugs, heavy ohp...

 

[H_T_]

cleans, deads, jump shrugs, heavy ohp...

yeah. midtraps work hardest when they aren't being supported....

 

[jnevin]

yeah. midtraps work hardest when they aren't being supported....

huh?

 

[bottleneckblooz]

Go to the grocery store and park in the farthest parking spot from the door. Go in and pick the worst shopping cart you can find, like one that keeps pulling to one side. Buy a shitload of groceries and go to the checkout. By the time your at the checkout you will be so pissed off at the shopping cart that you would rather just carry your groceries to the car. Load up each hand with all the grocery bags and walk back to your car. Trust me, your traps will be begging for mercy!


If only I knew what Jump shrugs were, maybe I could just do those instead.

 

[jnevin]

Go to the grocery store and park in the farthest parking spot from the door. Go in and pick the worst shopping cart you can find, like one that keeps pulling to one side. Buy a shitload of groceries and go to the checkout. By the time your at the checkout you will be so pissed off at the shopping cart that you would rather just carry your groceries to the car. Load up each hand with all the grocery bags and walk back to your car. Trust me, your traps will be begging for mercy!


If only I knew what Jump shrugs were, maybe I could just do those instead.

A jump shrug is like the first movement in a hang clean. You hold the bar in front of yourself with your knees slightly bent and leaning over a little bit. You explode up and jump and shrug at the same time without bringing the bar to your chest.

DB snatches are good too. Or kettle bells, if your gym has those.

 

[bottleneckblooz]

A jump shrug is like the first movement in a hang clean. You hold the bar in front of yourself with your knees slightly bent and leaning over a little bit. You explode up and jump and shrug at the same time without bringing the bar to your chest.

DB snatches are good too. Or kettle bells, if your gym has those.

Ok thanks. I was starting to think that's what the trampoline at the gym was for...lol.

 

[jnevin]

Ok thanks. I was starting to think that's what the trampoline at the gym was for...lol.

No. That's for fat or old people to use. Nobody that would look remotely decent bouncing around on those things ever goes near them. The cvnts.