Best exercise for traps
- Thread starter BigHuge
- Start date
Yes
New member
It's a combo of back, shoulders and shrugs... Can't really build them all on their own and you need to be using heavy weight... I found that revers flies and lateral flies give the best pump.
Sorry, I mean heavy weight for the shrugs but you need to have good posture for the flies. Shoulders back and shoulder blades together on the lateral... If that makes sense.
Sorry, I mean heavy weight for the shrugs but you need to have good posture for the flies. Shoulders back and shoulder blades together on the lateral... If that makes sense.
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Bullseye Forever
Prince of Darkness
The main excercises i use is:
Ez Bar close grip Upright Rows-heavy weight
3 sets of 10
Barbell Shrugs-4 sets of 15-Heavy Weight
DB Shrugs-4 sets of 12
Smith Machine wide grip upright rows-heavy weight. 4 sets of 12
Reverse Incline DB flys-3 sets of 10
i mix these up every month when i change my workouts
Ez Bar close grip Upright Rows-heavy weight
3 sets of 10
Barbell Shrugs-4 sets of 15-Heavy Weight
DB Shrugs-4 sets of 12
Smith Machine wide grip upright rows-heavy weight. 4 sets of 12
Reverse Incline DB flys-3 sets of 10
i mix these up every month when i change my workouts
robbiek426
Uncle Z Representative
I do upright rows and HEAVY barbell shrugs. Followed up with dumbell shrugs and I lean forward slightly to hit the backside of my traps more. It gives a good pump. Ask 100 different people what they do and you will get 100 different answers. You have to experiment and find what works for you. Everyone is different, so there is no "plan" on the internet that is gauranteed to work good for you. I have been able to build certain muscles off of a 5x5 but others like my biceps I would have to do 5x15 + a burnout set! Different muscles, different people= different results. Experiment with it and find what works for you bro.
BigHuge
I am banned!
I usually do a combo of a few of these
hanging dumbbell shrugs
Upright rows
Shrugs off a machine my grip isn't all that great
Standing dumbbell shrugs
All a mixture of front and behind the back never really did flies for traps, all heavy weight almost always use straight bar my back traps are decent i just can't seem to get them to sit up like I like
hanging dumbbell shrugs
Upright rows
Shrugs off a machine my grip isn't all that great
Standing dumbbell shrugs
All a mixture of front and behind the back never really did flies for traps, all heavy weight almost always use straight bar my back traps are decent i just can't seem to get them to sit up like I like
coltmc45
Out of limbo
I do heavy barbell shrugs 1 warm up set of 10 at 405 with bar in front then add weight and do 2 working sets of 8 and 6 then one more set of 10 at 405. I make sure I really contract at the top and let the weight pull down at the bottom so I get a good stretch. Then I do 3 more sets of 10 behind my back but with lighter weight but increase the weight each set. I started doing traps on chest day only because I seem to get a big pump in my traps when I do dips too. You just gotta find what works for you. As you can see from the replies, everybody's different.
megatron_ed
New member
Dem damn traps!!! After 15 years of training, I find that barbell shrugs on the smith work best FOR ME. Others say other exercises work better. For me, the smith really isolates the movement and allows me to go heavy.
As with everything else, your body ultimately adapts, so you need to switch it up.
Also, keep in mind that genetics play a role. Some lucky bastards are born with those monster traps, while some of us have a "flatter wider" look.
Speaking of which, saw a pic of a guy injecting into a trap the other day.....holy sheet...that looks painful.
MeatHead96
Jacked and Tan
Agree with this. Deadlift heavy for low reps. This is a critical part of my program. I also do all different variations of shrugs with heavy weight in the 15 rep range.
