Trapezoids

[vikilla]

How do I work them out?

[Xuaxace]

Shrugs, upright rows, incline shrugs, lots of rowing movements (middle fibers), deadlfts etc

[AlbertRossy]

A = 0.5h(b1+b2)

[GeneralSerpant]

A = 0.5h(b1+b2)

This. Learn the name of the muscle.

[GeneralSerpant]

Shrugs, upright rows, incline shrugs, lots of rowing movements (middle fibers), deadlfts etc

negged.

[-Lucifer]

A = 0.5h(b1+b2)

^^^ This.

I'll give you a hint, OP. 'h' is equal to 'bout 350.

[kratosbrah]

This. Learn the name of the muscle.

They're called trapezoids, pal. Latissius dorsi latazoids pancreas lower pectorial upper pectroal majors

[GeneralSerpant]

I call them trapezoids, pal. Latissius dorsi latazoids pancreas lower pectorial upper pectroal majors

Ok.

[vikilla]

A = 0.5h(b1+b2)

ty, i was looking for something like this

[ironwill2008]

How do I work them out?

Try Shrugs, either Barbell or Dumbbell.

Don't get why people work their upper traps... I've never heard of a lose one and seen WAY too many problems they cause

Do you really provide fitness plans for "pros?"

[ironwill2008]

I've done both rehab and training for 8 years. Try treating forward head and TMJ because of the muscle imbalances tight upper traps can cause down the road. Jaunda's Upper Crossed Syndrome. Wait till you see the effects then lemme know.

huh?









I predict you'll do well here.

[xStevenx]

Definition:
A quadrilateral with only one pair of parallel sides.

IDK how to work out a shape.

But you could work your trapezius by deadlifting, training back, shrugs, upright rows

[ironwill2008]

With people that have a clue I agree. Training upper traps is CREATING A MUSCLE IMBALANCE. Let me break it down. When you strengthen a muscle shortens & grows pulling harder on it's distal attachment. Here's a nice pretty picture - hope you understand.

muscleimbalancesyndromes. com/janda-syndromes/upper-crossed-syndrome/

That's great. But OP didn't ask about any of ^^^^ this stuff; he simply wants to know how to work his traps.


Try to stay on-topic.







Again, I predict you'll do really well here.

[ironwill2008]

Just said I don't get why people train their traps......... you go train yours see you in the nursing home.

LMAO.








Barbell Shrugs...........The Silent Crippler

[SkydogGinsberg]

Just said I don't get why people train their traps......... you go train yours see you in the nursing home.

More lifters here suffer from insufficient trap strength rather than overly-strong ones. The conditions you cite are prevalent among people w/ other issues, such as extended lengths of poor posture in front of a computer. Blaming it on direct trap work is a bit of a red herring.

[Ozzoz]

Deadlifting is the best way to build traps! On shoulder days you can also do isolate the traps with shrugs and rows!

[ironwill2008]

Have you left your hippy den in years? Show me any research that says that any group has "weak" upper traps

bevans! Is that you???

[SkydogGinsberg]

Have you left your hippy den in years? Show me any research that says that any group has "weak" upper traps

Protip: direct training of any part, in itself, does not "create" a muscle imbalance. Your "pro fitness" advice is nonsense in context of balanced training:

Training upper traps is CREATING A MUSCLE IMBALANCE. Let me break it down. When you strengthen a muscle shortens & grows pulling harder on it's distal attachment. Here's a nice pretty picture - hope you understand.

muscleimbalancesyndromes. com/janda-syndromes/upper-crossed-syndrome/

I take it you're a personal trainer, rather than an actual physician (or even a pseudo-physician trying to play a real one on teh Innernetz).

[SkydogGinsberg]

bevans! Is that you???

... eerily familiarz, for sure.

[sadeqshah]

shrugs
upright rows
i'm gonna start trying something called the farmers walk or something? hold heavy dumbbells in each hand and walk around
apparently it's really good

[Chris_Brown]

It is you're, a contraction for you are. Your is possessive. You missed English class while attending muscle imbalance university

[ironwill2008]

HAHAHAHAHHAHAHAHAHAHAHAHAHAH.... your right. Hey real quick goto the gym the next 4 years and just do hamstriing curls............ see what happens to your quads

How would someone do something "quick" if it's going to take them 4 years?




And yet again, your post contains gibberish that not only has nothing to do with OP's question, but also makes no sense on it's own.

[xkulp2]

You Guys Are Ruining The Beauty Of This Thread.

Trapezoids Lol

[chazzy1864]

Just said I don't get why people train their traps......... you go train yours see you in the nursing home.

So what if they train the mid and lower traps along with their upper traps?

[rdferguson]

With people that have a clue I agree. Training upper traps is CREATING A MUSCLE IMBALANCE. Let me break it down. When you strengthen a muscle shortens & grows pulling harder on it's distal attachment. Here's a nice pretty picture - hope you understand.

muscleimbalancesyndromes. com/janda-syndromes/upper-crossed-syndrome/

Train your WHOLE trapezius, not just upper traps, and stretch. No muscle imbalances that way.

OP, upper traps are trained with exercises in which you raise the shoulders against a load. Middle and lower traps are trained with exercises in which you retract and depress your shoulders against a load. Shrugs are good for upper, rear delt rows are good for middle, and for lower traps, one of the best exercises I've come across is to grab some super-light weights, lie face-down on a bench, hold the weights at your side with straight arms and use your lower traps to squeeze your shoulders back and down.

[rdferguson]

shrugs
upright rows
i'm gonna start trying something called the farmers walk or something? hold heavy dumbbells in each hand and walk around
apparently it's really good

Farmer's walks are great. Either your traps, your shoulders or you grip will give out first. Whichever way it goes, it'll still be a good exercise for each of those muscles.

[TigerStealth]

deadlifts honestly do more for more traps than any amount of shrugs. deads give you more weight to work w/ and more TUT

[vikilla]

Just said I don't get why people train their traps......... you go train yours see you in the nursing home.

Oh damn i've been working on them as part of my routine. Can I get osteoporosis as a side effect if I work out my trapezoids?

[SoccerMuscle5]

The best way to workout your traps would be to do barbell shrugs. If you would like to add some variety then I would do dumbbell shrugs as well. Both are great ways to work out those muscles. Good luck

[bitistathebeast]

Try heavy barbell shrugs make sure you move the weight with the muscle all the way up and all the way down