Trap Thrashing

[shawn9811]

Im looking for a few good exercises besides the traditionall shrug to put on some height(traps) and lean away from the pencil neck look - any advice would help

[helium3]

deads for sure.

[Squatman51]

if you want height the standing traditional shrugs is your best bet....you should be repping on shrugs around the weight you can squat

[mateo112]

you can do alternating db shrugs. i go heavy heavy with those. or you could do standing upright bb rows and sqeeze the traps at the top. i like those every now and then for a change.

[KeyMastur]

maybe mix in some cleans (not power cleans, just cleans)

[mateo112]

ooo ya i forgot all about cleans. i might throw those in my back workout next week.

[WidowMaker]

Go to Borders or Barnes And Nobles book store and by a book called
Kelso's Trap Book by Paul Kelso. It is the only book you'll ever need to build strength and stability in those traps of yours. I have and still use these techniques and anyone whoever has will tell you the same thing -- go buy the book. It's for only the serious-minded athletes.

[shawn9811]

i thought deads were mainly for back/legs - could you describe the motion/form - or is it just a pure deadlift and a by-product is that your traps are worked?

[helium3]

[QUOTE=shawn9811]i thought deads were mainly for back/legs - could you describe the motion/form - or is it just a pure deadlift and a by-product is that your traps are worked?[/QUOTE]

you got it,the whole area is worked,infact most of the body contributes to deadlifts.

[V_Vandetta]

The trick to big traps ... Is not so much what exercise you do its how your from is ... thus when working on traps squeezing the trap when shrugging in one mothion shrug squeez pump as much blood to the trap as possible ... also do seated shrugs ... front and back .. but make sure you concientrate on the rear of the traps ..more so than the front .. trust me me I have huge ass traps .. and thats how I got them

[Squatman51]

the best exerise that has helped me is power shrugs...i am simply amazed at the growth of my traps since doing this, i just throw on 600-650 and bang em out fast and explosive, just get your shoulders shrugged as high as possible...


everyone is different though, these help me more than holding them at the top, but my buddy like holding them better

[angelripper]

GET SOME WRAPS for your hands youll be suprised how much more weight you can hold with them i go up to at least 405 when i shrug hit the muscle really deep with heavy weight.

[Tein]

straps are a must for heavy shrugging. to thicken the neck also try behind the back barbell shrugs and head raises (face down on a flat bench holding a plate behind your head and lifting up)