02-26-2005, 01:27 PM #1
search and no luck need trap exercises to do
Just got through searching cant find that many trap workouts. Does anybody know anyones that will build them up.
02-26-2005, 01:29 PM #2
[deadlifts work them too, along with any upper back exercise (t-bar rows, etc)]
02-26-2005, 01:29 PM #3
I like 3 sets of shrugs and 3 of reverse shrugs (with the bar behind you)... other than that, dumbell drop sets are really good... like 130's, then 80's, then 50's...
02-26-2005, 01:35 PM #4
HEAVY BB shurgs (front & reverse) & seated db shrugs
02-26-2005, 01:35 PM #5
i like bar infront for barbell and dumbells behind me for dumbell's.
drop sets are great like A&F said.
02-26-2005, 02:07 PM #6
drop set is like a burnout. I just do them back to back to back,Right?
02-26-2005, 02:32 PM #7Originally Posted by brew035
02-26-2005, 02:58 PM #8
Simple... heavy deadlifting!
02-26-2005, 06:11 PM #9Originally Posted by brew035
02-26-2005, 06:18 PM #10Originally Posted by RJstrong
02-26-2005, 08:08 PM #11Associate Member
- Join Date
- Jul 2004
I agree 100% with deadlifts. IMO, deadlifts are the only exercise where you can feel the pressure in the traps, and not in the neck and shoulders like shrugs. I get nowhere with shrugs.
02-26-2005, 10:35 PM #12Originally Posted by carbs-rule
Thank guys I dont do much deads I got a bad back and it doesnt help it much. The fall of of a 20' extension ladder was a bitch!!!
But I still do them just not alot. I do my traps with my shoulders. when i do my bent over rear raises I try to focus on my traps and this seems to hit em pretty good.
Thanks for all the input its always a big help.
02-27-2005, 06:56 PM #13Junior Member
- Join Date
- Dec 2004
I did shrugs for the first time last week. I thought my traps looked right for the rest of my body. Just thought id try them. Snatched the 85 to light ,95 to light, 105 almost right 115 just right for 10-12reps. My dead lift is 455x2 not that its alot but good for me. I would say thats why my traps are good to go. Im still going to do shugs and see what happens.
02-27-2005, 07:19 PM #14
Here's a pretty good super-set for traps.
Barbell Shrugs - 5 x 10,10,12,15,15 (decreasing weight if needed)
Dumbell Shrugs - 5 x 15,15,12,10,10 (increasing weight if possible)
02-27-2005, 10:50 PM #15
yeah im goin to write that down. Ill give it a try next time.
02-28-2005, 10:32 AM #16Anabolic Member
- Join Date
- Jun 2004
I got mine traps to swell rather quickly to where they were oversized for my shoulders and i had to lay off a bit. I read an article from arnold that said shrug shrug and shrug again as much weight as you can with good form. period. here is what i did.
I used the standing calf raise and stood flat foot and just shrugged my shoulders. it gives perfect form and you dont lose grip and arms dont get fatigued. you may have to take some 45's and pile them on top cause the calf raise doesnt go up too high in weight.
also, i did barbell shrugs with one over hand and one underhand. then i also did it behind back. remember to pull your shoulders up slowly and contract, chin up and fwd not tucked, chest out, and dont do the notorius shoulder rotatation.
03-01-2005, 07:37 AM #17
have a look on bodybulding.com theres a load of examples on there
03-01-2005, 09:21 AM #18Originally Posted by Chemical King
03-01-2005, 09:22 AM #19Originally Posted by Fat Mike
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