How to pump up a trapeze: the most effective trap exercises

How to pump up a trapeze

The uniqueness of bodybuilding is that it contributes to the achievement of an athletic appearance, while developing muscle strength. This means that for effective training, most exercises should be performed with a progressive strength result. The same applies to the topic of our talk today about trapezius muscles that truly “respond” only to a sufficiently large working weight, since they naturally have good strength potential. Moreover, the execution technique is always in the first place. It is important to find a balance between an impressive working weight and the ability to keep your back completely straight to avoid any traumatic moments associated with overloading your back.

Trap exercises

The hallmark of regularly trained athletes are the broad and powerful shoulders, but the shoulders (deltas) themselves play only a half role here. Without well-developed trapeziums and a “bull neck”, which, as a rule, always develops in parallel with a trapezoid, just wide shoulders look like a frame that requires volumetric addition. It is thanks to the well-developed trapezoids that the entire shoulder girdle becomes truly powerful and impressive.

trapezius muscles

However, the trapezius muscles are not only tubercles at the base of the neck. Trapezes are one of the largest paired muscle groups, which area is equal in size to the abdominal press. Anatomically, the trapezoid slightly resembles two triangles closed together by their bases, and formally divided into three areas: top, middle and bottom. Therefore, the trapezoid can be compared with an iceberg, because the visible part (top) is not all. By the way, it is the upper part that is most difficult to develop in the majority and it requires special exercises, while the middle and lower parts are well worked out with exercises for the back or for the back bundle of deltas. Nowadays, a lot of exercises for the trapezius muscles have been invented, but some of them copy the action of each other, while suggesting bends in the back or lifting, distracting from concentration on the target muscle group. Therefore, we will consider the main and most effective movements. In fact, everything is simple here: the main thing is to keep your back completely straight and shrug vertically.

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Here are 4 basic exercises for developing powerful trapezoids:

4 basic exercises for developing powerful trapezoids

Trap workouts: Dumbbells shrugs with on the sides of the body.

If you perform darts with dumbbells, it is better to keep dumbbells on the sides of the body, and not in front of you, which provides a more comfortable position of the hands and reduces the load from the spine. Repetitions are performed at a moderate pace strictly vertically, that is, the shoulders rise exactly up and fall along the same path, then the repetition starts anew. There should not be any rotation with the shoulders, since such a movement is very traumatic for the shoulders. Trapeze is enough vertical shrug with impressive weight in your hands to respond to this qualitative growth. Shrugs with dumbbells give an overall powerful trapezoidal development, but if you need a peak trapezoid height that rises to the neckline, then the following exercise is perfect for this.

Trap workouts

Trapezius exercises: Lifting of the bar to the chin.

The movement works greatly for the entire shoulder girdle, especially developing the top of the trapezoid and the middle bunch of deltas. It is better to hold the barbell with a close grip, so the emphasis of the load will shift more towards the trapezoid. Exercise can be performed both in a single embodiment, and the second number after the shrag. At the lower point of the amplitude of the arm, one should not straighten completely, but leave them slightly bent so as not to lose mental control over the trapezoid voltage. From the bottom, the bar rises as far as possible to the level of the chin and after a second pause, it slowly returns to its original position.

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Lifting of the bar to the chin

Lower trap exercises: Shrugs with a barbell in front of you.

The barbell option is a good replacement for dumbbells when variety in training is required. In general, this exercise works the trapezoid almost the same way as the dumbbell, but due to the fact that the barbell is in the hands, the movement becomes slightly different, unique to the trapezium, so to speak, but also causes a slight lean forward, so it is especially important here to keep your back straight all the time. Lifting the bar is done only by shrugging shoulders without the help of hands. Mentally, you need to imagine that at the top point of the amplitude you want to reach your ears with your shoulders, this will psychologically motivate you to raise your shoulders as high as possible, which is required for efficiency. The negative phase (lowering the weight) is carried out slowly and under control.

Rhomboid exercises: Shrugs with a barbell behind his back.

Such an option was introduced into widespread use by the 8-time Mr. Olympia Lee Haney. In his competitive times, Haney developed an extremely wide and bumpy back. In this indicator, he set a kind of record. Rhomboid exercisesUntil then, no one managed to demonstrate such impressive back muscles. At the same time, the full-fledged development of the trapezoid only enhanced the slaughter appearance of the widest, providing excellent tuberosity and detailing of the top of the back. The double back biceps was simply phenomenal. Naturally, everyone soon wondered if Lee Haney had any special exercise? It turned out that yes, he trains the trapeze in his own way, holding the barbell not in front of him, but behind his back. As a result of this position of the bar, the top of the back and, in particular, the bottom and middle of the trapeziums are worked out much better, since these muscles are more stressed over the entire amplitude of the repetition and especially at the top point. It should be noted that this exercise is technically completely different than the classic version of the shrag with the bar in front of you, and it is not so comfortable to perform.

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Note: each exercise is performed in 2-4 sets of 8-12 reps. If today you make dumbbell shrugs, then leave the bar the next time. The negative phase of the amplitude is inhalation; the positive phase is exhalation. It is more effective to workout trapeze with shoulders than with back, since the visible part of the trapezium (upper) works most of all in exercises for deltas, and in general is an integral part of the shoulder girdle. Therefore, it will be logical to work out it at the end of shoulder training.

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