as promised.....traps

[preistfan]

I previously touched on my trap workout, here's a little better explaination;
I do shrugs to the front and sometimes do include behind the back shrugs. I would definitely suggest being careful with behind the back shrugs as I suffered a minor pec tear going too heavy. When I unracked the bar the downward pull was too much and since the bar pulled my shoulders backward the pec was over-stretched and tore. anywho,
bent over shrugs are just as they sound, bend at 45 degrees and shrug the weight straight up to the ceiling. Because of the angle f your body the motion will cause the contraction to be in the middle of your trapezius as it runs along the spine. For shrug backs you sit at a seated row station but move the weight just back drawing your shoulder blades together, your arms are just hooks. this again hits the traps as they run down the spine but a little lower down than the Bent shrugs. Finally shrug downs are down with a close grip handle on a lat pull down, palms facing each other. The motion here is just as it says in the name, just shrug the weight downward. your shoulders move downward and you squeeze the shoulder blades together. This hits the very bottom of the traps near the christmas tree area.
I hope this gave you some new things to try. These will give you traps that not only go up from your delts to your ears but poke out of the back of your shirt too. I beleive this is what gave me alot of the detail in my back double bicep shot.

[preistfan]

I will say the latter two exercises take a lot of practise in order to get them just right but stick with it and you'll be happy.

[ronin13]

thanks for posting this up, PF

[fit4lyfe]

Thanx Preist , I to do 3 exercises for traps, I do barbell front and then rear shrugs and I use the squat rack to keep from stretching too far when I get to failure. I also do dumbell shrugs as this allows you to vary the range of motion in your up and down and the bumbell rack is handy also.. I think that awesome traps really set off your upper body and really can make for an awesome looking upper back, not that I have this, but one day....

[nextBIGone]

Thank ya much priest!!

[Bionic Bill]

Nice post Preist!

I'm definitely gonna give this routine a shot.

LB

[Quazi]

Damn you guys work hard lol.
All I do is deads and rack deads and my traps are blown up.

[Bionic Bill]

Originally Posted by Quazi

Damn you guys work hard lol.
All I do is deads and rack deads and my traps are blown up.

Yeah but you're special Quazi!

LB

[Quazi]

Originally Posted by Bionic Bill

Yeah but you're special Quazi!

LB

Aw Thanks Bill!!!!

What I mean is that I was always taught that if you want big traps, deadlift.

[preistfan]

Originally Posted by Quazi

Aw Thanks Bill!!!!

What I mean is that I was always taught that if you want big traps, deadlift.

I have always done deads with back and sometimes with legs until I started working at Planet fitness, they are against the rules! I just need to save a little more coin and I'm going to get a membership somewhere else so I can do deads and t-bar rowes again on the weekends when I'm not working 10-12 hours at the gym.