Question:
Could you tell me the
best way to improve the trap muscles? I have full access
to a gym.
Answer:
Shrugs are one of the best
ways to build traps, though there are other ways as well.
1. Be sure to do your shrugs
explosively. The traps respond best to powerful movements.
Explode the weight up as high as you can.
2. If you find your grip giving
out when doing barbell or dumbell shrugs, try using the
hack squat machine or the standing calf raise machine. Set
the pads on your shoulders and instead of squatting or doing
a calf raise, do a shrug.
3. To work the middle traps,
do seated row shrugs. Sit on a seated row machine and instead
of pulling the weight with your arms, shrug your shoulders
backwards.
4. To work the lower traps,
do pulldown shrugs. Sit in a pulldown machine with your
arms holding the bar overhead. Without bending your arms
and with your body vertical, shrug the bar DOWN using your
shoulders only.
5. Other exercises that work
the traps include power cleans, clean & press, and high
pulls.
You can also find some excellent, rarely-seen
Trapezius exercises in my book "The
Best Exercises You've Never Heard."
Back
to Advanced Q&A
|
