New Trap Exercises to Build Huge Trapezius Muscles Fast
How many times have you witnessed someone trying to do shrugs with an unreasonable amount of weight. I have seen guys trying to use 110lbs dumbbells in each hand. This doesn't seem effective and is quite frankly rediculous. There are many exercises that can work your "traps" or Trapezius muscles, other than extreme weight shrugs.
If you don't mind looking like a fitness model (which I agree isn't that bad), then don't worry about your traps. I happen to think they are what sets the body builder look apart from the body of a fitness model, among other things. No wonder people work so hard to get huge traps.
Your trapezius muscles sit on your shoulders and span from the edge of your shoulders all the way to your neck.
Your traps are not just used to lift things, they are a means of communication, they send a message. They are what send the signal that you are truly serious about weight training. Big traps can be an awe inspiring sight, they can also be downright scary. They set the men apart from the boys, or more importantly, the fitness models apart from the body builders. What kind of message are your traps sending?
Exercises for your Traps
People assume the only way to build traps is to do the classic exercise, shoulder shrugs. It is a good exercise, but it's not the only exercise. Shrugs have been around for ages and are a core move to develop traps. Just as squats are to developing hamstrings, shrugs are a power lift for traps, but there are actually other, more effective ways. Here is a routine that will help devel to develop the traps you desire.
1. Shrugs 3 sets X 10 - 12 reps
These had to be included, they are the key to a successful trap training. Now I know we have all done shrugs before, but I would like to included a few tips. Now I know that when I use the standard shrug form and fully contract my traps, they end up hitting my neck resulting in a limited contraction. If you push your head as far forwardas possible, it will remove your neck from the range of motion and allow your traps to fully contract. Once you have flexed your traps, hold the position for two seconds and slowly release. It is also good to sit on a bench to avoid cheating.
2. Lateral Raises, with Traps Flared 3 X 12-15
This one is tough. First, you need to flare your traps while holding the dumbbells. Next, simply perform a lateral raise. This is just like a normal lateral raise where you lock your elbows and lift the dumbbells directly out to your side to where they are parallel with he ground. The lateral raise usually hits your deltoids, but when you flare your traps it concentrates the movement to them for maximum isolation. Start with 12 to 15 reps and don't use too much weight so that you will maintain proper form and get used to the movement.
3. Bent over lateral raises, with Traps Flared 3 X 10 - 12
The bent over lateral raise is just like the last move but obviously bent over. This is good for hitting the back of your traps which helps you look more built, defined and strong from behind. You will want to bend at the waist at about a 45 degree angle.
These are two unpopular exercises that will really improve your trap building results. You can just add the exercises into any workout, they would be perfect if you do a split and have a "shoulders day."
Throw these exercises into the mix and watch your results go through the roof! - 17273
If you don't mind looking like a fitness model (which I agree isn't that bad), then don't worry about your traps. I happen to think they are what sets the body builder look apart from the body of a fitness model, among other things. No wonder people work so hard to get huge traps.
Your trapezius muscles sit on your shoulders and span from the edge of your shoulders all the way to your neck.
Your traps are not just used to lift things, they are a means of communication, they send a message. They are what send the signal that you are truly serious about weight training. Big traps can be an awe inspiring sight, they can also be downright scary. They set the men apart from the boys, or more importantly, the fitness models apart from the body builders. What kind of message are your traps sending?
Exercises for your Traps
People assume the only way to build traps is to do the classic exercise, shoulder shrugs. It is a good exercise, but it's not the only exercise. Shrugs have been around for ages and are a core move to develop traps. Just as squats are to developing hamstrings, shrugs are a power lift for traps, but there are actually other, more effective ways. Here is a routine that will help devel to develop the traps you desire.
1. Shrugs 3 sets X 10 - 12 reps
These had to be included, they are the key to a successful trap training. Now I know we have all done shrugs before, but I would like to included a few tips. Now I know that when I use the standard shrug form and fully contract my traps, they end up hitting my neck resulting in a limited contraction. If you push your head as far forwardas possible, it will remove your neck from the range of motion and allow your traps to fully contract. Once you have flexed your traps, hold the position for two seconds and slowly release. It is also good to sit on a bench to avoid cheating.
2. Lateral Raises, with Traps Flared 3 X 12-15
This one is tough. First, you need to flare your traps while holding the dumbbells. Next, simply perform a lateral raise. This is just like a normal lateral raise where you lock your elbows and lift the dumbbells directly out to your side to where they are parallel with he ground. The lateral raise usually hits your deltoids, but when you flare your traps it concentrates the movement to them for maximum isolation. Start with 12 to 15 reps and don't use too much weight so that you will maintain proper form and get used to the movement.
3. Bent over lateral raises, with Traps Flared 3 X 10 - 12
The bent over lateral raise is just like the last move but obviously bent over. This is good for hitting the back of your traps which helps you look more built, defined and strong from behind. You will want to bend at the waist at about a 45 degree angle.
These are two unpopular exercises that will really improve your trap building results. You can just add the exercises into any workout, they would be perfect if you do a split and have a "shoulders day."
Throw these exercises into the mix and watch your results go through the roof! - 17273
About the Author:
Learn more about how to gain muscle. Stop by Klint Newton's site where you can find out all about the best way to gain muscle.
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