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  1. #1
    Registered User Bidet's Avatar
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    Do chin up work traps?

    Is it possible to work traps (lower and medium) with chin-up?

    I don't feel them very much but I don't master the exercice so much.
    Would I being better at chins?

    Thanks.
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  2. #2
    Original Neanderthal theapexxxx's Avatar
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    Originally Posted by Bidet View Post
    Is it possible to work traps (lower and medium) with chin-up?

    I don't feel them very much but I don't master the exercice so much.
    Would I being better at chins?

    Thanks.
    They most definitely do.
    Focus primarily on shoulder retraction during the movement.
    Also, thats a very difficult muscle to "feel" working.
    So don't worry too much about feeling it.
    They could very well be working hard and you just don't know it
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  3. #3
    Registered User AchievedHealth's Avatar
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    Originally Posted by Bidet View Post
    Is it possible to work traps (lower and medium) with chin-up?

    I don't feel them very much but I don't master the exercice so much.
    Would I being better at chins?

    Thanks.
    Chin-ups definitely work the traps. If you are performing the exercise correctly, it's one of the most effective all-around exercise you can do. They can improve your strength, core muscles, and really focus on your traps. Make sure you keep your head pointed upward and go all the way up and all the way down. The more you use your arms/back, the better. Try not to use too much momentum or 'cheat' by kipping/bicycling.
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  4. #4
    Registered User changemyoil66's Avatar
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    Most back exercies do work traps, but if you want big traps you need to do isolations for them. Any kind of shrugs will do. make sure you do good form, and dont use your legs or calves to help shrug the weight.
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    Originally Posted by Bidet View Post
    Is it possible to work traps (lower and medium) with chin-up?

    I don't feel them very much but I don't master the exercice so much.
    Would I being better at chins?

    Thanks.
    You can technically work traps doing chin-ups, but there are other better choices. If you're doing chin-ups to specifically target the traps you are wasting your time. Do some heavy DB or BB shrugs.
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  6. #6
    Off the wagon PeterGibbons316's Avatar
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    I find close grip pulls/chins work my lower and mid traps pretty well. Honestly, I'm not sure what other exercises to do to work lower traps.
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    ITT: people do not understand the distinction between upper trapezius and mid/lower trapevzius
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  8. #8
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    The lower traps work to depress the scapulae, moreso if you pull to your sternum.

    The rest are only worked if you lean backward, requiring arching the back. Otherwise, it doesn't much matter how much you retract them, that's not being resisted.
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  9. #9
    Registered User MyWeightLifting's Avatar
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    Originally Posted by Ka0s View Post
    ITT: people do not understand the distinction between upper trapezius and mid/lower trapevzius
    True story..

    Anyone interested should read this article about the lower traps: Mike Robertson (the last 1/3 of the article talks about using pull ups and chin ups to hit the lower traps).
    Check out my website: http://www.myweightlifting.com/
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  10. #10
    gettin shredded grant81's Avatar
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    Originally Posted by theapexxxx View Post
    Also, thats a very difficult muscle to "feel" working.
    So don't worry too much about feeling it.


    sorry had to be done lol
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  11. #11
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    Originally Posted by MyWeightLifting View Post
    True story..

    Anyone interested should read this article about the lower traps: Mike Robertson (the last 1/3 of the article talks about using pull ups and chin ups to hit the lower traps).
    Decent article. Here are a couple others I found in my searching.....

    http://www.livestrong.com/article/96...ius-exercises/
    http://www.bodybuilding.com/fun/ice16.htm
    http://forum.bodybuilding.com/showthread.php?t=470597
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  12. #12
    Registered User Bidet's Avatar
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    Yes, i've been talking of lower traps.

    I think upper traps work enough with shoulder exercises and are often allready way stronger than lower traps, which lead to unbalance.

    I think i'll work my way to gironda chins
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  13. #13
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    On the flip side, the lats and pecs also depress the scapulae indirectly since they pull the arms down and the scapulae come along for the ride via the glenohumeral muscles.

    In the case of doing a chinup, your biceps pull your humeri up and your scapulae are sitting on top of the humeri so they're all like "woah I'm comin' too" course the glenohumeral muscles help to keep that all stable and attached.

    The lower traps would basically be assisting the lats in pulling the spine/core up to the scapulae/humeri respectively.
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  14. #14
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    cutler did em on his trap day
    Starting to make some pretty good videos:
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