Traps

[Joker111086]

my traps are pretty big from the front view but the side view they dont tend to stick off my back and shoulders all that well, any exercises that focus on making that happen???

[reardbandit]

POWER CLEANS!!! One of my favorite exercises.

[illwillogical]

Power cleans, or heavy upright rows smoke my traps!

[reardbandit]

Power cleans is one of the greatest exercises there is. Anything involving a clean or push press, or any of the million combinations thereof, is a great exercise

[Joker111086]

thanks guys, ill give it a try next day. once u clean it do u press it? or just clean it up

[reardbandit]

You can either just do a straight clean, or you can combine it with a pressing motion. There are so many different names and combinations, but all of these exercises are generally the same. Obviously, you can't use as heavy a weight if you plan on pressing it as when you just clean it. Hell I'd love to be able to press the weight I can clean.

One really cool variation that explodes your traps is the muscle clean & press. It is performed just like a clean and press, except with no leg or hip explosion to drive the weight up. It is done purely by muscling the weight with your traps. While not the most practical exercise for an athlete, the bodybuilder benefits greatly from this supreme concentration of effort on the traps. Try it out!

[higherdesire]

I do shrugs behind the back with a cable with all the weight on it. Blast the lowere region of my traps. Mess with you rtechnique until you get the motion down and you will feel it when you hit the sweet spot.

[stpete]

I like heavy heavy bb shrugs with strip sets.

[Joker111086]

thanks guys! yea i did the clean and press 2day 3 sets of 10 but with leg motion @ 135x10 185x6 and 225x2 then superset the last set with a 135 till failure.