If looking powerful and intimidating is your goal, then building huge traps is a priority!
The trapezius muscles run from the shoulders to the neck on the upper part of your back. Shrugs are often looked at as the most effective means of building huge traps. However, numerous other exercises also incorporate the use of traps. These include deadlifts, rows, curls, and just about any type of press.
Don’t Neglect Your Traps!
Traps are utilized in so many different lifts. You’d think bodybuilders would be all about developing strong traps. But actually, the opposite is true, This is because many bodybuilders don’t like doing specific trapezius exercises. The limited range of motion makes trap exercises difficult to do.
There’s another reason why people like to skip out on trap-related exercises. Building traps too big can make a person seem like they have no neck. Over-developed traps can make your shoulders look extremely narrow. That’s never conducive to a good physique.
But the truth is that you’ll rarely encounter these problems. You have to be sure you are following a well-rounded bodybuilding program. You should do everything you can to succeed in building huge traps.
Building Huge Traps – Exercises
Here’s the exercises you need to build your trapezius muscles up to unbelievable proportions.
Upright rows are very effective in building huge traps. Use a closer grip on the bar. That works your traps even more. Use as close of a grip as you comfortably can. One thing to keep in mind is that upright rows can be uncomfortable. Keep the grip wide if this is the case. If you’re using a wide grip, flex the traps hard throughout the set.
However, your workout program must include upright rows in some form. They are crucial for building huge traps. When performing upright rows, make sure to go heavy. Do between 8-10 reps. Upright rows are a compound exercise. You’re going to gain more muscle by lifting heavier. Also, raise your elbows higher to keep pressure off of the wrists.
Building Huge Traps With Shrugs
This wouldn’t be an article about building huge traps without including classic shrugs. When performing shrugs, you can use a barbell or dumbbells. Either will get the job done. Dumbbells have an advantage over a barbell. This is because they allow more movement with the exercise. Doing seated shrugs with dumbbells are even better. This is because you won’t be able to use other muscles as easily to help you.
One thing to avoid when doing shrugs is rolling your shoulders. What happens when you roll your shoulders? You risk damaging the rotator cuffs. That’s obviously not a desired outcome. When performing shrugs, lift your shoulders up. Hold this position for 2 seconds, then descend. A good goal to shoot for in the beginning is 2 sets of 8-10 reps. You can work up to 3 or 4 sets of 10 reps.
The majority of bodybuilders use seated rows to work their back. However, you can use seated rows for building huge traps. It just takes a little modification. Instead of keeping your elbows in like most people do, move your elbows out. This ensures that you’ll be putting a lot of emphasis on your upper back area. Especially the traps.
You should still use the same motion when performing seated rows. Are you able to perform two or three sets of 10 reps? Then you should definitely be getting a good traps workout.
Power cleans are one of the best compound exercises you can do. They work lots of muscles in both the upper and lower body. Plus, they’re good for building huge traps.
Not used to doing power cleans? Begin while standing over the barbell on the ground. Pick the barbell up with a wider than shoulder-width grip. Then lift the barbell from the ground to your shoulders. Then lower the bar and start the process over again. A good goal for power cleans is 3 sets of 5-7 reps.
By Jeremy Olson