I want bigger traps

**meangene1975** · 06-09-2009, 07:13 PM

I want bigger traps but cant do over head presses causes my shoulder will come out of place. Any suggestion for me

**meangene1975** · 06-09-2009, 07:15 PM

I want bigger traps but cant do over head presses causes my shoulder will come out of place. Any suggestion for me

**DSM4Life** · 06-09-2009, 07:18 PM

heavy deadlifts.

**JDawg1536** · 06-09-2009, 07:25 PM

Originally Posted by DSM4Life

heavy deadlifts.

**illwillogical** · 06-09-2009, 07:27 PM

Powerclean or hangclean. Shrugs and upright rows.

**Big** · 06-09-2009, 07:40 PM

I wouldn't be doing overhead presses for traps anyway. DSM hit it on the head, no pun intended.

**DSM4Life** · 06-09-2009, 07:58 PM

**jbm** · 06-10-2009, 12:54 AM

Heavy deads and shrugs

**ninesecz** · 06-16-2009, 12:26 AM

Yeh ahh overhead presses are not really going to do anything for your traps! maybe that is why they are not growing. Heavy Heavy Heavy Shrugs with barbell behind and in front of you and dumbells too! also Upright rows with a 8-12' hand spaving on the bar depending how wide you are

**higherdesire** · 06-16-2009, 04:47 AM

I like to superset cable shrugs both in front and behind the back after dead lifts. It works well for me. The behind the back seems to give me a fullness i them lower on the trap than regular fromt shrugs. Technique has to playe dwith until you hit the sweetspot when doing behind the back. Good luck

**thabeastmaster** · 06-16-2009, 07:21 AM

behind the back on the smith machine with high reps actually (i know i said the same thing when it was suggested to me) have worked best for me

**eatrainrest** · 06-16-2009, 10:10 AM

Originally Posted by illwillogical

Powerclean or hangclean. Shrugs and upright rows.

power/hang cleans to little effect on muscle tissue, they do alot of stress to neuromuscular tissue and work on power. not an effective exercise if your looking to maximize size

**ty357** · 06-16-2009, 02:52 PM

Shrugs front and back works 4 me.

**PC650** · 06-16-2009, 02:56 PM

when you say heavy deads how many reps would you suggest while going heavy

**CHAP** · 06-16-2009, 02:59 PM

Originally Posted by illwillogical

Powerclean or hangclean. Shrugs and upright rows.

Try also to use bumbells

Do shrugs with dumbells in the front sides and rear.

Rear shrugs are really bringing my traps up nicly

**illwillogical** · 06-16-2009, 04:23 PM

Originally Posted by eatrainrest

power/hang cleans to little effect on muscle tissue, they do alot of stress to neuromuscular tissue and work on power. not an effective exercise if your looking to maximize size

Really? What article did you read that from? In real life, yes they do work well for building traps, my traps's get sore and pumped like no other from powercleans. Traps are one of the only groups that I recommend jerky movements to really hit them. Even when I do upright rows, I let the bar go down quickly and jerk the traps, then jerk it back up.

But be careful don't use that much weight like that, and know what you could do or you could hurt yourself!

**Geezy** · 06-17-2009, 08:37 AM

another vote for deads and b-bell/d-bell shrugs

**ray0414** · 06-17-2009, 09:48 PM

Originally Posted by ty357

Shrugs front and back works 4 me.

dont listen to this guy he only has 22posts, such a noob!!!

**ty357** · 06-18-2009, 09:57 AM

Originally Posted by ray0414

dont listen to this guy he only has 22posts, such a noob!!!

lol. lets compare my traps to yours and let him judge lol. your right i do have 22 post lol.

**eatrainrest** · 06-18-2009, 10:40 AM

Originally Posted by illwillogical

Really? What article did you read that from? In real life, yes they do work well for building traps, my traps's get sore and pumped like no other from powercleans. Traps are one of the only groups that I recommend jerky movements to really hit them. Even when I do upright rows, I let the bar go down quickly and jerk the traps, then jerk it back up.

But be careful don't use that much weight like that, and know what you could do or you could hurt yourself!

its just science bro.. hang cleans get me sore as hell but thats not a good indicator to use.... and i owuldnt reccommend that for upright rows.. if thats not strict perfect form thats one of the most dangerous exercises to perform regarding injuries

**dece870717** · 06-18-2009, 11:39 AM

Heavy deadlifts and side dumbbell raises, I never ever do shrugs, I think they are a waste of time.

**illwillogical** · 06-18-2009, 01:38 PM

Originally Posted by eatrainrest

its just science bro.. hang cleans get me sore as hell but thats not a good indicator to use.... and i owuldnt reccommend that for upright rows.. if thats not strict perfect form thats one of the most dangerous exercises to perform regarding injuries

You keep reading your books, and I'll keep training lol!