trap excersize?

[slugg]

any one got any really great trap excersizes trying to get them bigger
thanks

 

[the_hulk]

dumbell shrugs work wonders for me, and try to lean a little forward when you contract the muscle.

 

[Vegas]

Deadlifts.

 

[Vennom96]

Barbell shrugs behind the back work mine really good.

 

[Behemoth]

Deadlifts for me as well. You can shrug at the top, when you are locked out, if you want.

 

[Winter]

I third deadlifts.

 

[cman81]

Superset front and rear barbell shrugs.

 

[slugg]

thanks for info now what about sets and reps 4 ssets pf 10 i assume

 

[Behemoth]

I'd stick with the 5-8 rep range... and I don't really recommend DB or BB shrugs unless you have poor trap genetics, but for most people, traps are one of the easiest muscles to spark growth. I just think you could spend that time doing a more productive movement, like deads for example.
Deadlifts should be more than sufficient. You could try power shrugs too.

 

[crushershockey]

super set the front and rear shrugs forsure... i play high level rugby and we do training to strengthen our necks so we don't break them on the pitch... tilt your head forward... shrug up... and then lift your head up... do that with every rep it helps a lot

 

[mister69]

deadlifts

 

[adidamps2]

i'll X8 deadlifts and rack pulls with the shrug at lock out.

 

[Mudge]

Barbell shrugs behind the back work mine really good.

I eventually tried that once, my ass is too big.

 

[adidamps2]

I eventually tried that once, my ass is too big.

i too have the same problem...i have whats refered to as "Ghetto-Maximus Boo-Tay".

 

[roccodart440]

Upright rows, power cleans

 

[Killin]

Upright rows, power cleans

I can't believe youre the first one to mention power cleans. they are probably one of the best overall movements you can do and your traps will explode, thats why so many football players have well developed traps. if you arent experienced enough in lifting to do the power cleans, upright rows superseted with power shrugs would be a nice substitute and give you about the same results.

 

[Mudge]

Power shrugs would kill me, I can't even shrug heavy anymore without waking up the next day in pain. I dont go over 315-405 with shrugs at all, was up to 600 for reps until it started what was probably tissue damage. :shrug:

 

[jcp2]

Power shrugs, Deadlifts, cleans. Traps respond better to Dynamic lifting. I think shrugs are a complete waste of time unless you have good trap genetics in the first place.

 

[Mudge]

They actually work for me, I do 25-30 reps with them currently. They aren't really a complete trap workout on their own though, hopefully deads will fix the rest for people. I was doing scapular retractions (sometimes known as Keslo shrugs) for awhile but not convinced that they did much for me.

 

[fullypaully]

how many trap exerices do you guys do? i only ever do 1 exercise that jsut focus on my traps like shrugs etc..