Yes, it's
easy to notice the guy with big arms, but huge traps are even more impressive.
When it comes to building the upper body, the trapezius muscles are often
neglected - even though they can make a HUGE difference to your overall
physique.
The best
workouts for your traps focus on sculpting the shape of these muscles, as well
as packing on a good amount of size.
This
combination of definition AND mass is a sure-fire winner, but it's important
not to overdevelop the traps if your chest and shoulders are lacking. It's all
about striking the right balance.
By the end
of this article, you're going to have a clearer understanding on the best
exercises that will transform your traps from scrawny to super-size. Read on to
find out what my top 4 traps workouts are for Crafting The Perfect Shoulder
muscles...
Is bigger
really better?
Good traps
aren't too bulky and have a good cut where they meet your shoulders. When
combined with the lats, the traps should help to create a kite-like shape - the
perfect balance of lean mass and definition that we talked about earlier.
Why
definition is important
When looking
at the back, you will want to see a good amount of definition from the bottom
of the head to the outer shoulders, and the traps should extend to the middle
of the back.
The top part
of the traps - which is also the most visible - is often the hardest to
develop. But if you're up for a challenge, I'll tell you how to do it...
Workouts for
Bigger Traps
Say 'traps
workout' to any bodybuilder, and they'll probably recommend doing lots of
shrugs.
Yes, these
are effective exercises for building up this part of the body, but there are
even better workouts that will really give you the mass and definition that you
need.
If you're
wanting to build 'tall' traps that have a slight hanging look, you're going to
have to do more than shrugs.
Here are
some of the best exercises you can do for taller, more defined traps.
1. The shrug
(3 sets of 50 reps)
The classic
shrug is pretty self-explanatory and once you've mastered it with proper form,
you'll be good to go. Perform with a dumbbell, straight Olympic bar, trap bar,
hex bar, or even cables - it's up to you.
It's not
about how much weight you use but how you perform the exercise.
What's the
correct weight to use, I hear you ask? It should be heavy enough for you to
struggle on the 11th rep, and then you can use that last bit of strength to
push out the 12th.
If you get
to the 12th rep and could probably do a couple more, the weight you're using is
too light.
2. Single
arm dumbbell upright rows (3 sets)
Ever heard
of the weight-to-rep concept? This is basically when you match the number of
reps to your chosen amount of weight. For example, if you can use a 50 pound
dumbbell, you'll do 50 reps with it.
Remember -
start from the elbow and focus on your form - even when you get tired.
3. Low cable
face pulls (3 sets)
Attach a
rope to the bottom part of a vertical cable rack - you know, the ones that you
can adjust yourself. Next, stand a couple of feet from the rope to position
yourself properly.
This
exercise can be tough, but it's definitely one that will sort out the men from
the boys. Try not to pause at the top of each rep, and keep the movement
steady.
4. Upright
row (3 sets)
A great
exercise for building traps - even if you've probably done it before. Just
concentrate on pulling up - placing a slight pressure on the traps - and don't
cheat by leaning backward or forward.
Customize
your workout
The truth is
this: the traps can be difficult to build so you'll need some patience. But
you'll soon notice a difference if you continue with these exercises.
The best
workouts for your traps focus on both size and definition, and although heavy
weight is good, you'll get more out of it if you focus on form.
Complete the
following 4 traps workouts:
- 4 sets of 5-8 reps of shrugs
- 4 sets of 5-8 reps of single arm dumbbell upright rows
- 4 sets of 5-8 reps of low cable face pulls
- 4 sets of 5-8 reps of upright rows
One last
thing...
keep safe at
all times, and don't overdo it! You'll soon build impressive traps that will
make you stand out from the crowd. Good luck!
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