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To build your traps, you must understand that it’s not only for the sheer anatomical aesthetic that it brings, but it helps provide good body functions as well.
Build your traps the right way
It is important to understand that the traps not only supports shoulder girdle and developing the yoke, it also aids in most exercise pulls and balances loads. The traps also increase stability of the entire shoulder structure.
Barbell Shrug
Also known as the most classic of all routines that provide for a good and strong trap physique.
Stand with the legs apart shoulder width and knees slightly bent while creating a solid support base. Grab a moderately loaded barbell using a double overhand grip with the arms pointed straight down. Avoid moving the hands closer together or more wider apart to prevent stressing the shoulder joints.
As you look straight ahead, shrug the weight straight up towards the ears. Make sure not to circle, rotate or row the shoulders and squeeze hard at the top for one count and return under control for a stretch without dropping the weight off your shoulders.
Dumbbell Shrug
This exercise allows you to alter the movement of the pressure to develop different areas of the traps. Start with the dumbbells slightly in front of the thighs and as the weight is lifted, rotate the dumbbells slightly to the sides and the weight is raised.
Squeeze the weight back up simultaneously and return it the same way in the opposite direction to avoid letting go of the weight. Ensure that you always keep complete control of the movement and avoid bouncing or skipping the weights to avoid injuries.
Clean
Cleans are equally important as the shrugs if you need to up the ante on developing traps strength and structure. Using hang cleans and power cleans can give you the most benefits that fit the bill. If you want to add more power, increase your overall upper body strength.
Pull a loaded barbell with strength and accuracy to stimulate fast-twitch muscle fibers and create new neural pathways to support other lifts in the process of building the traps.
Barbell Upright Row
This is also considered as the multi-joint shoulder developer that stimulates all three deltoid heads and is also a good traps builder. This movement is dependent on the hand placement and angle of the pull, where the upright row becomes the crucial part for the exercise arsenal.
Take a grip shoulder width or slightly wider than shoulder width to prevent any injury. Pull straight up with the elbows high and avoiding too much weight to prevent deteriorating the form.
Dumbbell Upright Row
Begin the movement with the dumbbells situated in front of the thighs and raise it up straight with the elbows high and the hands just in front of the body. Then squeeze the deltoids and the traps at the top just before returning back with full control.
Face Pull
Grab a rope attached to a cable pulley. Pull the rope from a high pulley and maintain it at eye level all throughout the routine. As you pull closer to the face, split the rope handles to squeeze the deltoids and traps.
Resistance bands can also work if you do not have a pulley apparatus when working out at home.
Just use light to moderate weight as you start and make sure you master the mechanics of the exercise before putting in more weight.
Kettlebell Front Swing
Make sure to drive the weight up using the hips and aim to stabilize your weight with the shoulder area using the traditional kettlebell swing. This will help stimulate your upper back, deltoids and traps.
Planning your traps workouts
Here are some good tarps workout routines that can be suited to your level, so make the most of it and have fun.
Beginner Trap Program
Intermediate Trap Program
Total Trap Punisher
Do the circuit with a 60 second rest after each circuit. Aim for 3 to 5 circuits.
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