More Trap Height

[HighRevinSi]

I am having a hard time developing more trap height near my neck. I have sacrified weight so that I could try and touch my ears but I haven't been able to gain any hypertrophy in a while. I usually do a rep range like this 5 sets 15,12,10,8,6 Reps. I do all forms of shrugs by the way, mainly on a smith or with a barbell. I eliminated the DB's due extreme weight reduction to get the exact form, it was too light for me to do them right and I knew I was stronger than that. I take my shrugs WAY beyond parallel to the ground, but they just dont seem to get any larger. I appreciate the suggestions

[DiamondDelts]

I am having a hard time developing more trap height near my neck. I have sacrified weight so that I could try and touch my ears but I haven't been able to gain any hypertrophy in a while. I usually do a rep range like this 5 sets 15,12,10,8,6 Reps. I do all forms of shrugs by the way, mainly on a smith or with a barbell. I eliminated the DB's due extreme weight reduction to get the exact form, it was too light for me to do them right and I knew I was stronger than that. I take my shrugs WAY beyond parallel to the ground, but they just dont seem to get any larger. I appreciate the suggestions

Close grip shrugs, close grip shrugs, close grip shrugs. These are the BEST exercise I know of for building height in the traps. I only use moderate weight with them and never let my shoulders go below parallel to each other. Doing so in this way helps to keep continous tension on the traps(for me at least).

[HighRevinSi]

Close grip shrugs, close grip shrugs, close grip shrugs. These are the BEST exercise I know of for building height in the traps. I only use moderate weight with them and never let my shoulders go below parallel to each other. Doing so in this way helps to keep continous tension on the traps(for me at least).

Thanks DD, I have actually just started those this week, I will try to just incorporate the upper portion of the rep to "isolate" the upper traps a littler more. Thanks for the reply!

[Keith Wassung]

DD,

what is your grip width range on those?

thanks


keith

[SDFlip]

Close grip shrugs, close grip shrugs, close grip shrugs.

Close grip shrugs, close grip shrugs, close grip shrugs.

Close grip shrugs, close grip shrugs, close grip shrugs.

Close grip shrugs, close grip shrugs, close grip shrugs.

Close grip shrugs, close grip shrugs, close grip shrugs.

Close grip shrugs, close grip shrugs, close grip shrugs.

Close grip shrugs, close grip shrugs, close grip shrugs.

Close grip shrugs, close grip shrugs, close grip shrugs.

use a EZ curl bar and use the closer grip. I started doing these after DD suggested them, and my trips have turned into traps!

[DiamondDelts]

DD,

what is your grip width range on those?

thanks


keith

I do two versions depending on what bar I am using. If I am using an ez curl bar, I just use the inner grips. If I am using a straight barbell, I use a really close grip(hands about 3 inches apart).

[PieEyedPiper]

ok, but when you have your hands that close, do your shoulders not..well roll forwards? like caving in yoru chest a bit?

I figured proper form on any shrugs was to be as upright/head straight ahead/shoulders back as much as possible?

[SavesTheMuscle]

Close grip shrugs, close grip shrugs, close grip shrugs. These are the BEST exercise I know of for building height in the traps. I only use moderate weight with them and never let my shoulders go below parallel to each other. Doing so in this way helps to keep continous tension on the traps(for me at least).

I could not agree with DD more, close grip shrugs are the way to go.

I had my cousin even compliment me on my trap height, told me they really came up. I told him, "Close grip shrugs, man..."

[DiamondDelts]

ok, but when you have your hands that close, do your shoulders not..well roll forwards? like caving in yoru chest a bit?

I figured proper form on any shrugs was to be as upright/head straight ahead/shoulders back as much as possible?

Proper form on any exercise differs from person to person. I for one, have always gotten my best results from doing leaning forward shrugs, not standing upright.

[PieEyedPiper]

Proper form on any exercise differs from person to person. I for one, have always gotten my best results from doing leaning forward shrugs, not standing upright.

I'll give it a shot, I just dont want to give my body any more reason to have my shoulders pulled forward and in, anymore than they already are - due to overpowering chest/weak back and shoulders.

[HighRevinSi]

I do two versions depending on what bar I am using. If I am using an ez curl bar, I just use the inner grips. If I am using a straight barbell, I use a really close grip(hands about 3 inches apart).

Hey DD, I tried the close grips on the Smith tonight and I noticed an extreme electrical-like pain on the top of my spine, this happens a lot when I do any type of shrugs when I try to go heavy, it makes me so damn angry. Have you ever heard of something like this? It hinders my performance like no other and forces me to use 1 damn 45 on each side, its so pathetic......Anything you can help me with?

[k_townsfinest]

I have just come across an article on bb.com that has great trap exercises but please be aware that rotating shrugs are tremendously dangerous so anyone doing those should stop now. If you all knew that already then i'm sorry for lookin like a dumbass, lol. Here's the link http://www.bodybuilding.com/fun/ice16.htm

[PieEyedPiper]

Hey DD, I tried the close grips on the Smith tonight and I noticed an extreme electrical-like pain on the top of my spine, this happens a lot when I do any type of shrugs when I try to go heavy, it makes me so damn angry. Have you ever heard of something like this? It hinders my performance like no other and forces me to use 1 damn 45 on each side, its so pathetic......Anything you can help me with?

you're pinching a nerve.
basically means you have alignment issues. its not uncommon. if its a huge problem for you, go see a sports therapist.

[DiamondDelts]

Hey DD, I tried the close grips on the Smith tonight and I noticed an extreme electrical-like pain on the top of my spine, this happens a lot when I do any type of shrugs when I try to go heavy, it makes me so damn angry. Have you ever heard of something like this? It hinders my performance like no other and forces me to use 1 damn 45 on each side, its so pathetic......Anything you can help me with?

Yeah, it does sound like you pinche a nerve. I used to get that sometimes when I was going too heavy on shrugs. Now I usually just use 120-150 pounds. I believe most people use WAY too much weight on this exercise.

[MadIzm]

DiamondD, you go overhand or underhand on those close grip shrugs?

[DiamondDelts]

DiamondD, you go overhand or underhand on those close grip shrugs?

I use both overhand, underhand, and mixed grips.

[-Moores Gym-]

CG Shrugs are putting more height on my traps

[RangerGOTH]

I am having a hard time developing more trap height near my neck. I have sacrified weight so that I could try and touch my ears but I haven't been able to gain any hypertrophy in a while. I usually do a rep range like this 5 sets 15,12,10,8,6 Reps. I do all forms of shrugs by the way, mainly on a smith or with a barbell. I eliminated the DB's due extreme weight reduction to get the exact form, it was too light for me to do them right and I knew I was stronger than that. I take my shrugs WAY beyond parallel to the ground, but they just dont seem to get any larger. I appreciate the suggestions

hey bro...i know just what you need!!!! get on a calf raise machine...stack on a **** load of weight like you are gonna do standing calf raises...stand straight up and then try to touch your traps to your ears baby..adds mad height..... here 's my traps to prove it works!!

[jer @h2o]

If your traps are lagging, why not add an exercise to a shrug only trap workout. Throw in some upright rows with a close grip. Maybe they need a hit from a different angle to spur some new growth.

Just a thought.

[J-RODD]

hey bro...i know just what you need!!!! get on a calf raise machine...stack on a **** load of weight like you are gonna do standing calf raises...stand straight up and then try to touch your traps to your ears baby..adds mad height..... here 's my traps to prove it works!!

great idea ranger!

what do you guys think about smith machine shrugs with the bar behind you?
i have good height on my traps but i want more thickness and length(down my back.)
j-rodd

[HighRevinSi]

hey bro...i know just what you need!!!! get on a calf raise machine...stack on a **** load of weight like you are gonna do standing calf raises...stand straight up and then try to touch your traps to your ears baby..adds mad height..... here 's my traps to prove it works!!

Thanks for the great idea. I have that available back home, but not our Rec center at school. I will have to get back to that over the summer. Thanks for the old school tip, sounds right up my alley

[HighRevinSi]

I do two versions depending on what bar I am using. If I am using an ez curl bar, I just use the inner grips. If I am using a straight barbell, I use a really close grip(hands about 3 inches apart).

Thanks DD, I am going to try the EZ-Bar Close Grip Shrugs soon Great ideas man, I love your variety!

[Defiant1]

To work your trap height, you need to do exercises with a closer grip because they stretch the outer part of the traps 1 and 2 more and activate them more.

Like Diamond Delts said, close grip shrugs.

You can also do DB shrugs, but keep the DBs IN FRONT OF the body. If you do them to the side they lose the trap "pop" effect.

I have also found that dead hang cleans have the same effect.

[Rocky_Maivia]

I found incline DB shrugs to be the most effective for trap height.