How to Build Huge Trapezius Muscles with New Trap Exercises
There are many exercises that can be done to target the “traps” or Trapezius muscles. So many times people get stuck on one tired method and use it over and over. There are many weight trainers that think the only way to work their traps is to use an unreasonable amount of weight, which results in ineffective training.
If you don’t mind looking like a fitness model (which I agree isn’t that bad), then don’t worry about your traps. I happen to think they are what sets the body builder look apart from the body of a fitness model, among other things. No wonder people work so hard to get huge traps.
The trapezius muscles are the muscles that sit on top of your shoulders above your collar bone that extend from the edge of your shoulders all the way to your neck.
Your traps are not just used to lift things, they are a means of communication, they send a message. They are what send the signal that you are truly serious about weight training. Big traps can be an awe inspiring sight, they can also be downright scary. They set the men apart from the boys, or more importantly, the fitness models apart from the body builders. What kind of message are your traps sending?
Exercises for your Traps
I know you probably think shrugs are the only way to build huge traps. How’s that working out for you? I’m guessing not too well, otherwise you wouldn’t be reading this. Well, shrugs are an effective core exercise to build traps just like bicep curls are to build biceps, but there are other things you can do to get a good trap workout. Below is a routine I have developed to get you on your way.
1. Shrugs 3 sets X 10 – 12 reps
I had to include those, they really are the start to successful trap training. I know you know how to do shrugs, but here are a few tips. When you fully contract your traps they probably hit the sides of our neck, I know mine do. To fully contract, or lift your traps, push your head forward as far as possible. This will keep them from squeezing your neck and making it feel like you are going to squeeze your head right off. Be sure to contract fully and hold for two seconds before lowering the weights slowly. You could also sit down to ensure proper form.
2. Lateral Raises, with Traps Flared 3 X 12-15
This can be a much harder move than the shrug. The first thing you want to do is flare your traps with the dumbbells in your hands. Next you will perform a lateral raise. This is just like a lateral raise done for shoulders, but with your traps flared, most of the pressure is put on your traps. You will want to start with 12 to 15 reps and not very much weight to maintain proper form and get used to the movement.
3. Bent over lateral raises, with Traps Flared 3 X 10 – 12
The bent over lateral raise is just like the last move but obviously bent over. This is good for hitting the back of your traps which helps you look more built, defined and strong from behind. You will want to bend at the waist at about a 45 degree angle.
These couple moves will greatly increase the size of your traps. Just add a few sets of each to the end of your workouts. If you are doing a split routine and work your deltoids (shoulders) on a seperate day, these exercises would fit in perfectly on that day.
Once you get started on this, sit back and prepare to watch your traps explode!
Learn more about how to gain muscle. Stop by Klint Newton’s site where you can find out all about the best way to gain muscle.
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