The muscles that are referred to as the traps are actually the trapezius muscles. Simply put they are the muscles that connect your back to your neck. When you exercise your shoulders, you will be working these muscles as well. There are some exercises that you can do that will work these muscles very well. Don't be discouraged by the small amount of exercises for this area they work very well. There is some great growth that can be gained by working the muscles in this area. There are many bodybuilders who add shrugs to their workout and get a great gain in mass in this area.
The main movements that utilise the traps are the Shrug, and The Upright Row.
The Shrug
These are to be done with dumbells or a barbell. They can also be done using a smith machine but with less range of motion. They can also be done in front of the body or behind.
It is a simple exercise to perform and you will simply have to hold the weight and shrug your shoulders. That is all there is to it. The exercise can be performed with a shoulder roll as well. When you are performing the shrug you will have to roll your shoulders at the same time.
Here is how the shrug is done.
1. Take your weight and hold it in front of your body with an overhand grip.
2. Lift the shoulders and try to reach your ears with your shoulders.
3. Hold the movement and then lower your shoulders, repeat.
One of the most important parts of this exercise is the amount of control that you use when you are lifting your shoulders. Avoid straining the neck and keep control over the movement. You can use a very heavy weight because of the small range of motion. There are other exercises that you can do, including the upright row. This is often used as a part of the shoulder exercise and it can work the traps and the shoulders at the same time.
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. Hold the bar with a wide grip at arms length near your thighs
3. Lift the bar up to the 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 movements that utilise the traps are the Shrug, and The Upright Row.
The Shrug
These are to be done with dumbells or a barbell. They can also be done using a smith machine but with less range of motion. They can also be done in front of the body or behind.
It is a simple exercise to perform and you will simply have to hold the weight and shrug your shoulders. That is all there is to it. The exercise can be performed with a shoulder roll as well. When you are performing the shrug you will have to roll your shoulders at the same time.
Here is how the shrug is done.
1. Take your weight and hold it in front of your body with an overhand grip.
2. Lift the shoulders and try to reach your ears with your shoulders.
3. Hold the movement and then lower your shoulders, repeat.
One of the most important parts of this exercise is the amount of control that you use when you are lifting your shoulders. Avoid straining the neck and keep control over the movement. You can use a very heavy weight because of the small range of motion. There are other exercises that you can do, including the upright row. This is often used as a part of the shoulder exercise and it can work the traps and the shoulders at the same time.
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. Hold the bar with a wide grip at arms length near your thighs
3. Lift the bar up to the 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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