What Exercise(s) Build Between Your Shoulder Blades?

[thegoodfoods]

I'm having a hard time filling in this area b/t the blades.I believe it's technically part of the Traps? It's part of the upper back nonetheless. I've read that Strict Trap movements i.e shrugs, upright rows will build the traps, but for me it only gets the upper traps, not the part between the shoulder blades.

My bones are thick in my upper body (wide shoulders, shoulder blades expand out more), which I'm suspecting might be a reason. Maybe i need more time to fill in the large gap?

I'm doing lots of Bent-Over BB Rows, T-Bar Rows, DLs,Deltoid exercises all three heads, Shrugs, Upright Rows. Military Presses, too, which incorporate the traps toward the top of the movement.

What do ya'll think?

 

[SgtSlaughter]

time to fill in gap = lots of food + training

You'll get there.

Keep doing those DL's, Bent over BB rows... heavy.

 

[Guinness5.0]

'Strict' trap movements are slightly better than doing nothing. I'll assume you already squat and DL. Those are the main ones. Supporting a heavy-ass barbell on squats will build that area, and deads will load the entire back half of your body from calves to neck.

You may want to bone up on some of the olympic assistance movements such as hang cleans, power cleans, and power shrugs (NOT normal, 'polite' shrugs). The traps respond best to dynamic pulling.

 

[al420]

The traps respond best to dynamic pulling.

+1

Personally nothing grew my traps more than Jump Shrugs:
http://www.exrx.net/WeightExercises/OlympicLifts/HangJumpShrug.html

And doing heavy DL's are another key. Adding weight to the bar weekly, and grinding out what was once impossible weights will make anyone grow.

 

[SgtSlaughter]

Good call with the OLY lifts... I used to do them all the time.

Makes for good traps no doubt.

 

[thegoodfoods]

thanks for the replies. i guess i just have to wait until they fill in. they made great progress, but i see these skinny guys with that part of the upper back filled in. i'm guessing because they have a much smaller bone frame.

I started power cleans again about a month ago. i can get 225lbs up 2 times. i want to make that 8 times. my upper traps are fine, it's just the part b/t the shoulder blades.

 

[SgtSlaughter]

power cleaning 225 is very respectable.

What do you weigh?

Could just be genetics if you're up in the 200lbs area may need to add 20-40lbs for more meat back/up there.

 

[Guinness5.0]

Guys tend to hold a lot of their bodyfat on their backs. You may have to lean out to see what's there. I can feel that my nid/lower traps are pretty big, but they don't show it very well.

 

[thegoodfoods]

i'm 254lbs, and an easy 20% bf...

my back is one of my strongest bodyparts. i, also, think my lats are nice and big but don't show well because of fat deposition... i can't wait till i cut this spring. it's like i'm counting everyday...

 

[ChinkNasty]

heavy jump (power) shrugs, high hang clean pulls, rack deads, deadlifts...

 

[H_T_]

checkout my profile pic. then ax me......

 

[thegoodfoods]

checkout my profile pic. then ax me......

so, I've seen your pic, you're big... What's best for the part of the upper back I'm concerned about. Help a brotha out!

 

[H_T_]

so, I've seen your pic, you're big... What's best for the part of the upper back I'm concerned about. Help a brotha out!

everything you want to accomplish can be done with pulls. sounds vague, and it is, but think of all of the variations. rows, DL's, shrugs & cleans/pulls.
deadlift. always try and fit these in, even if it's only twice a month, which is what i manage. do BB rows, pendalay & from a block for an extra stretch. shrugs from any aparatus, i switch it up. and i also do db shrugs, called armpit rows. those traps are the second biggest muscle in the upper body, so hit them hard and often. that's what fills it in.

 

[blut wump]

Agreed, just keep on pulling.

 

[thegoodfoods]

Will Do!!

Thanks

 

[H_T_]

also, momentum is your enemy. squeeze.

 

[e6er]

Face pulls with a V Bar on the cable machine. Heavy weight, reps in the 15-20 range for 3 sets. They work real well for me combined with heavy BB shrugs.

 

[thegoodfoods]

also, momentum is your enemy. squeeze.

can't agree more