big traps!

[paulmcgurk]

i really want to get big upper traps, as they look f*cking great and make u look scary! I know shrugs are pretty good for this, are there any more exercises that will get them up in no time??

 

[tman55]

I wish i had that problem. Seems like I can't keep from using mine with any upper body work. genetics i guess, the whole family is like that.

Anyway, I like over head press alot for traps. works for me anyway.

 

[gator_mclusky]

Behind the back bb shrugs made mine jump out...


Gator

 

[hornedfrogs07]

Deadlifts have made mine grow tremendously in the past 6 months. I'm beginning to "lose my neck" or so I'm told.

 

[eastarr69]

heavy dumbell shoulder presses for me...

E

 

[pullinbig]

dead lifts are the daddy of phat traps.

 

[slobberknocker]

In addition to deads and dead variations, I like shrugs and face pulls.

 

[pullinbig]

doesnt pulling your face hurt?

 

[josh81]

deadlifts, dumbell shrugs, and over the head press movements work best for building my traps.

 

[Spaceman]

yea deadlifts work nicely, when you do shrugs dont use a ton of weight taht you cna barely get up I suggest using a weight that you can shrug up and hold for a few seconds then repeat. deadlifts I will say that work again to dont forget those also cleans to.

 

[Insane_Man]

Upright rows rule.

 

[Injectyourspinach]

In no particular order: Deads, Power Cleans, Snatches, and Shrugs.

 

[Foot_076]

playing football and making huge deadly hits makes my traps alot bigger

 

[slobberknocker]

The other day I did seated dumbell clean and press, and my traps as well as my delts were screaming.

 

[traps12]

I do dumbell shrugs for 10 reps starting at the 60's and going all the way up to the heaviest weight possible. My traps grew alot..

 

[big ferrigno]

THis is what I do, start off with barbell shurgs (heavy!!!) for about 6 reps each, and 1 min break for 3 sets, do the same for dumbell. Then do a "run the rack" with 10-10-10, with say the 85's-80's-75's. This made my traps HUGE!!

 

[Mudge]

5-6 sets barbell shrugs, 15-20 reps GOOD contractions
2-3 sets of upright rows SLOWLY otherwise my delts bitch after about a month, 10-15 reps

 

[rjx]

I was doing shrugs @ 4-8 reps per set. Since I started going 12-15 reps per set I am seeing better improvements. Gotta have those straps!!!!

 

[house1]

power shrugs --deads-- seated dumbell shrugs--behind the back shrugs all will do you well bro

 

[Footballstar74]

Trap Bar