is direct trap work necessary for beginners?

[CheekyCuntt]

so the program I'm following doesn't include direct trap work, I want to build them but is it necessary to include them or are they already hit fairly hard on other lifts?

[BeginnerGainz]

No.

Most people have overreactive upper traps anyway.

If anything, you’d want to add more lower trap work.

[TolerantLactose]

For most people, deadlift variations will be plenty for traps

[Brandon2576]

It’s not necessary if you are deadlifting, doing farmers walks, or any other type of exercise where you are holding decently heavy weight in your hands.

[leidenesLK]

Nope. Deadlift variations, rows, shoulder presses etc will be plenty for upper traps.

[MyEgoProblem]

If you partake in combat/contact sports..
Neck & trap work can be preferable to include.

But weigh up the risks of less concussion/neck injury vs sleep conditions.

As for trap development? I'm not saying I'm super hench or shredded or anything, but traps are easy as hell to grow indirectly.
https://ibb.co/mGV2sSS

Just deads, pendlay rows and band upperback pull variations (usually all get lumped in together as "Facepulls")
Virtually no vertical press or pulls and zero shrugs.


*I do more row variations now.. I need more resources for deads *

[BeginnerGainz]

If you partake in combat/contact sports..
Neck & trap work can be preferable to include.

But weigh up the risks of less concussion/neck injury vs sleep conditions.

As for trap development? I'm not saying I'm super hench or shredded or anything, but traps are easy as hell to grow indirectly.
https://ibb.co/mGV2sSS

Just deads, pendlay rows and band upperback pull variations (usually all get lumped in together as "Facepulls")
Virtually no vertical press or pulls and zero shrugs.


*I do more row variations now.. I need more resources for deads *

The sleeping problems from trying to grow the neck/upper traps is a good point. My neck is 18” around and I can’t sleep on my back because I’ll start to snore loud af.

[MyEgoProblem]

The sleeping problems from trying to grow the neck/upper traps is a good point. My neck is 18” around and I can’t sleep on my back because I’ll start to snore loud af.

19" got measured for a dress shirt 😂 the size of a shirt for that neck is like a tent before they have to take it in.

Certainly can't fasten a shirt off the rack for my size.


I think my sleep is interrupted by it..

But i do need to drop bf too.. So that's probably gonna help.

[tbonestake]

Yes. Direct trap work is one of the hidden areas of looking imposing in a tshirt.

[Garage Rat]

What lifts are you doing?
Lifts like power cleans will hit the traps.
Back work fully contracting(elbows as far back as you can)will hit them.
As the others mentioned farmers walk and deadlifts can help.

[CheekyCuntt]

What lifts are you doing?
Lifts like power cleans will hit the traps.
Back work fully contracting(elbows as far back as you can)will hit them.
As the others mentioned farmers walk and deadlifts can help.

I'm following a full body 3 day split alternating between workouts A and B:

WORKOUT A:
Bench press 3 sets
Squat 3 sets
Pulldown 3 sets
Romanian deadlift 3 sets
Standing DB shoulder press 3 sets
Facepulls 2 sets
Curls 3 sets

WORKOUT B:
Deadlift conventional 1 set 5 reps
Incline DB bench 3 sets
Squat 3 sets
Chest supported BB row 3 sets
Lateral raise 3 sets
OH triceps extension 3 sets

[BeginnerGainz]

19" got measured for a dress shirt 😂 the size of a shirt for that neck is like a tent before they have to take it in.

Certainly can't fasten a shirt off the rack for my size.


I think my sleep is interrupted by it..

But i do need to drop bf too.. So that's probably gonna help.

I’m trying to drop bf too, too bad it isn’t easy to lose as it is to gain nomsayin

[Ironface]

The sleeping problems from trying to grow the neck/upper traps is a good point. My neck is 18” around and I can’t sleep on my back because I’ll start to snore loud af.

Yep. Apart from the fact it’s unnecessary unless you have a genetic weakness - and the fact overdeveloped traps create the illusion of narrow shoulders - this is why I avoid “direct” trap/neck work.

If you’re doing:

Vertical presses
Horizontal pulls
A pull from the floor

It’s practically impossible to not have traps. And overdeveloped neck/traps can result in the need for a CPAP machine.

[Liberal3lite]

I like to do shrugs because I don't do overhead press.

[jademonkey]

I personally think big traps look bad lol. Doesn't look athletic at all. Normal proportional traps are fine, and I personally can count on my fingers the number of times I've done direct trap stuff and I have what I consider pretty proportional traps.

[metallick]

I do face pulls and it targets my upper back + traps nicely. Pretty important to do for shoulder health, assuming you aren't doing any rear-delt isolations as of now.

[MyEgoProblem]

I'm following a full body 3 day split alternating between workouts A and B:

WORKOUT A:
Bench press 3 sets
Squat 3 sets
Pulldown 3 sets
*Romanian deadlift 3 sets
*Standing DB shoulder press 3 sets
*Facepulls 2 sets
Curls 3 sets

WORKOUT B:
*Deadlift conventional 1 set 5 reps
Incline DB bench 3 sets
Squat 3 sets
Chest supported BB row 3 sets
*Lateral raise 3 sets
OH triceps extension 3 sets

You have 5 lifts there that stimulate the traps very well..
And a few also ran's.

You are more than good without shrugs for now /ever.

Yep. Apart from the fact it’s unnecessary unless you have a genetic weakness - and the fact overdeveloped traps create the illusion of narrow shoulders - this is why I avoid “direct” trap/neck work.

If you’re doing:

Vertical presses
Horizontal pulls
A pull from the floor

It’s practically impossible to not have traps. And overdeveloped neck/traps can result in the need for a CPAP machine.

Unless it's for a contact athlete ofc.. That really changes up the risk:reward

Plus its mostly just neck curls or sides that are the issue. Neck Exts and big traps really aren't a big apnea risk without excessive fat too

I’m trying to drop bf too, too bad it isn’t easy to lose as it is to gain nomsayin

Truth...

I have a certain circle of lifting friends who insist cutting is easy xD... Funnily enough The same people who can't put on any size to begin with and shrink if they even think about cutting out junk food.

[health4life24]

I've always included direct trap work in my routine regardless of what other exercises I'm doing. Heck, I train forearms directly too. If you aren't seeing the development you want doing the exercises you are, maybe adding in some isolation work could help bring them up.

[tobistrength]

Get a stronger deadlift, back squat, strict shoulder press standing or seated, strict barbell bent over row, pullups and pushups, incline bench press, bench press, front squat. These are the bare minimum. Get ridiculously strong at the basic movements and you will get bigger traps or even neck. To look strong you have to be strong. The stupid trap isolation stuff will give you bigger traps if you use enough weight and full range of motion not short and choppy reps but it is dumb to do if you are not strong all over.

[ezra76]

I'm following a full body 3 day split alternating between workouts A and B:

If you want more trap work just lockout and hold your last rep at the top on romanians and do a 2 count locked on your deadlift reps and you'll be good.

[Daniel1836]

I think nice traps can give your physique a wow factor.

The trap machines at the gym did nothing for me, slightly better was seated shrugs, but by far the best exercise I've encountered are farmers walk shrugs with 50 pound dumbbells. Do like sets of 40. My traps responded so fast.

I learned the tip from kinobody when he was talking about his f*ck me now physique lol, and it was super effective.

[Ironface]

I think nice traps can give your physique a wow factor.

The trap machines at the gym did nothing for me, slightly better was seated shrugs, but by far the best exercise I've encountered are farmers walk shrugs with 50 pound dumbbells. Do like sets of 40. My traps responded so fast.

I learned the tip from kinobody when he was talking about his f*ck me now physique lol, and it was super effective.

That’s surprising. I remember years ago kinobody advising against trap training as he believes it makes you look like some kind of meathead luchador.

Then again, he also used to demonise squats and deadlifts and now he (sorta) does them.