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The traps, as they are commonly called, are the Trapezius muscles. They connect your back and your neck (to put it simply). Most often they are trained when working out the shoulders or back. There are only a few exercises you can use to train these muscles. But don't let that put you off. You can achieve massive growth in this are using just a few simple movements. Often it's enough to simply do a few shrugs after your main workout exercises.
The main exercises that will work these muscles are the upright row and the shrug.
The first exercise is the shrug.
You can perform this exercise very simply with a barbell or dumbbells. You can do these exercises from a position in the back or the front.
They are performed quite simply by grabbing some weight, and shrugging your shoulders! Nothing to it. Some people like to add some variation by rolling their shoulders forwards, then backwards in a circular motion when they shrug. That's why I recommend using dumbells or a barbell instead of the smith machine so you can get the best range and flexibility with the movement. You can stimulate the area more effectively this way.
How it's done:
1. Grab the weight and hold it at arms length in front of your body using an overhand grip
2. Raise your shoulders and try to touch your ears, as high as you can
3. Hold the movement and then lower your shoulders, repeat.
When you are performing this exercise you must use control and lower and lift your shoulders slowly. Keep from straining your neck when you are doing the exercises to avoid injury. It is possible to use a heavier weight because of the smaller range of motion. The other exercises that you can use are the upright row. This type of exercise is typically used as a shoulder exercise and will work the traps while you are working your shoulder muscles.
An upright row is performed in this manner.
1. Take a wide grip if you're intending to hit the traps with more intensity.
2. You should hold the bar in front near to your thighs
3. Lift the bar straight up along the line of your body until you get to about the hight of your chin
4. Hold for a moment, then lower and repeat
Make sure that you keep your elbows higher than the bar while you are doing the exercise. When you use these two exercises and make sure that you perform shoulder exercises as well, you will be getting a strong neck and trap muscles for your efforts.
The main exercises that will work these muscles are the upright row and the shrug.
The first exercise is the shrug.
You can perform this exercise very simply with a barbell or dumbbells. You can do these exercises from a position in the back or the front.
They are performed quite simply by grabbing some weight, and shrugging your shoulders! Nothing to it. Some people like to add some variation by rolling their shoulders forwards, then backwards in a circular motion when they shrug. That's why I recommend using dumbells or a barbell instead of the smith machine so you can get the best range and flexibility with the movement. You can stimulate the area more effectively this way.
How it's done:
1. Grab the weight and hold it at arms length in front of your body using an overhand grip
2. Raise your shoulders and try to touch your ears, as high as you can
3. Hold the movement and then lower your shoulders, repeat.
When you are performing this exercise you must use control and lower and lift your shoulders slowly. Keep from straining your neck when you are doing the exercises to avoid injury. It is possible to use a heavier weight because of the smaller range of motion. The other exercises that you can use are the upright row. This type of exercise is typically used as a shoulder exercise and will work the traps while you are working your shoulder muscles.
An upright row is performed in this manner.
1. Take a wide grip if you're intending to hit the traps with more intensity.
2. You should hold the bar in front near to your thighs
3. Lift the bar straight up along the line of your body until you get to about the hight of your chin
4. Hold for a moment, then lower and repeat
Make sure that you keep your elbows higher than the bar while you are doing the exercise. When you use these two exercises and make sure that you perform shoulder exercises as well, you will be getting a strong neck and trap muscles for your efforts.
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Westy's Workouts provides you with the most effective natural bodybuilding and weight lifting advice on the net. Find Building Muscle Secrets for growing strong FAST at Building Muscle Tips. Your SIZE depends on it!
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