ok, shrugs haven't done sh*t for me for four years, and upright rows only give me so much, anyone have some handy, creative moves for traps that i could try out?
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ok, shrugs haven't done sh*t for me for four years, and upright rows only give me so much, anyone have some handy, creative moves for traps that i could try out?
This is my trap workout....its 2x a week. I do front raises on shoulder day and then at the end of the workout I do close grip Dumbell shrugs HEAVY!. Then workout 2(usually on chest day) barbell shrugs 10, 8 ,6, 6 wide grip HEAVY!!!. Then close grip DB shrugs with a weight light enough that u can squeeze up and then roll your shoulders back in order to work your entire trap muscle 2 or 3 setsx 10-12. If you want to vary it up you can try behind the leg shrugs, or reverse grip shrugs(bar in front of you-palms facing away) in place of the wide grip barbell shrugs. I personally believe that my traps are my strongest body part and I owe it all to this workout.
I have heard that you shouldn't roll your shoulders when working your traps. When I do barbell shrugs i try to make my traps touch the back of my head and hold it for a few seconds.
yeah, dont' roll your shoulders! just bring them straight up. hold it at the top and slowly bring them down. i like to look down instead of straight forward, i feel i get a better pump that way. a good workout is also using HEAVY dumbells and sitting on a decline and shrugging. this isolates real well.
good luck man.
definitely look down when doing shrugs - i just started doing this, and it's made a world of difference.
Also try mixing it up - do barbell shrugs behind your back (it's easier to do on a smith machine),
Deadlifts helped me out a lot
SHrugs, deadlifts, upright rows all help me a lot. But what really kills is doing power cleans and snatches
BB
Try doing shrugs on the hammerstrength shoulder machine at your gym, i do those every other workout, i find they work great.
A creative one i was told but is probably **** is do shrugs under a calve rasie machine as ur meant to be able to do more as u don't focus on ur grip...
Just a suggestion :unsure:
ya bro, i have to go with the hand clean and power clean, 2 great compound exercises that will put some mass on those traps.i include those in my trap workout,works wonders~
Dont roll your shoulders. Look down as some people have mentioned. You can do reverse shrugs with a barbell, also