Traps

[Jack175]

what is really good for working out and developing my traps?

Thanks

[Pound4pound]

I think cleans have really helped my traps develop. Do you ever do those?

[liftingbuddy1]

Deadlifts hit the traps and any kind of shrug hits the traps directly.

Mike

[B0dh1]

Going out on a limb here but I'm gonna have to go with shrugs.

[pantera02018]

shrugs.

[tradertrader]

yup shrugs. use a bar, use dumbbells, it all works.

heavy shrugs are great for the forearms too

[zennode]

Maltese push-ups!!!!

http://xercisefactor.com/view_video....b46db8f10a7405

These hit the traps very well.

Also try the tuck planche push-ups

http://xercisefactor.com/view_video....c26a231f0e49a0

Hope these help. And good luck with your workout :-)

[Juggernaut33]

Originally Posted by liftingbuddy1

Deadlifts hit the traps and any kind of shrug hits the traps directly.

Mike

Good advice. Heavy deads and shrugs (I prefer dumbell shrugs for the ROM) will add size to your traps and neck too.

[jhem23]

Originally Posted by Pound4pound

I think cleans have really helped my traps develop. Do you ever do those?

i hate to sound like a dumbass but what's that?

[EvilLion]

Originally Posted by zennode

Maltese push-ups!!!!

http://xercisefactor.com/view_video....b46db8f10a7405

These hit the traps very well.

Looking at that, I would say that doesn't hit your traps. However, I've never tried it, so I'm definitely going to give that a go before dismissing it completely

[EvilLion]

Originally Posted by jhem23

i hate to sound like a dumbass but what's that?

Ever heard of Clean & Jerk? You just don't do the jerk bit. Just yank the barbell to your shoulders, briefly rest the barbell on your shoulders, then back down again

[crackyflipside]

Olympic lifts, especially the pull portion is just a ballistic shrug. (Cleans, Snatches.)

You can also do regular BB shrugs and deadlifts for a slower movement.

Clean:


Snatch:

[Big Arm Big Pay]

upright rows and db shrugs

[Jack175]

Thanks very much. I will give all of these a try.

[lesterarin]

POWER SHRUGS and deadlifts.

You have to remember olympic lifts are more of POWER. yes you will get some trap growth. However direct trap work, takes them to freak land.

[iladelph]

Originally Posted by Pound4pound

I think cleans have really helped my traps develop. Do you ever do those?

Agreed.

So far nothing has hit my traps better than heavy CLEANS.

[ChingChang]

cleans and/or deadlifts, followed by some shrugs

[persianman75]

very heavy shrugs but most people fail to realize that its not a straight up and down movement first you got to sqweeze your upper back and then raise . another thing that i found very beneficial was to just hold the bar in front of you and stretch the muscle after the each set, while contract your bicep minimally to prevent elbow tendon injury.

[TommyElliot]

Power cleans for 5 sets of 3 reps followed by 2-3 sets of 8-12 Handstand Push-ups should add some nice size to traps & shoulders and add back thickness

[jhem23]

Originally Posted by EvilLion

Ever heard of Clean & Jerk? You just don't do the jerk bit. Just yank the barbell to your shoulders, briefly rest the barbell on your shoulders, then back down again

oh ok..i kind of got the idea on how to do that just didnt know the name of it,thanks!

[ThatArmyKid]

My traps are also lagging this is what i'm doing about it


Trap Work

--------------------------------------------------------------------------------

I get new trainees that frequently ask if we can add in some direct trap work. Now if the trainee has a big deadlift and still has issues with his traps I will oblige him, but when I got a guy that is deadlifting 275-350 the last thing he needs is extra work to make his traps grow, if anything, he likely needs some extra posterior chain work to help his deadlift go up.

I used to have ****ty traps. So….every week after deadlifting I did shrugs. I did dumbbell shrugs, I did barbell shrugs, I did trap-bar shrugs. I shrugged my little ass off. And you know what? My traps still didn’t grow. Finally I kind of gave up and just focused on my deadlifts. When I was deadlifting 405 for 10 damned if I didn’t have a nice set of traps. When I pulled my first 500 lb dead, WOW, they were lots bigger, and since then going to a 600 lb pull damned if they didn’t grow more without doing a single damn shrug.

My experience is exactly what I see with training clients and in exchanging info with lifters all over the country. Until you are doing your deads with about 4 bills on the bar your sole trap concern should be making that dead go up and you will likely find traps take care of themselves. If they don’t? Add a few sets of shrugs. It ain’t rocket science—lol.

Iron Addict

[stella summers]

Rack deadlifts FTW. They kill your traps and lower back.

You're just deadlifting, but the starting point begins much higher instead of off the ground (adjust the safety bars either slightly above or below your knees; personal preference).

[strawser9]

traps?

...most definitly bicepctz curlz in teh suqat rak.


showing results 1-20 of 300
http://forum.bodybuilding.com/search...rchid=91684391

...(i do have to give the OP some credit though, at least he wasn't asking how to get huge guns)