Hello everyone. Today we will talk about the development of the trapezius muscles. The main exercise for this is shrugs .
The trapezius muscle is located in the upper back and has a flat, triangular shape and is divided into 3 parts: upper, middle and lower. She participates in all the variety of movements in the shoulder girdle.
Let’s start by looking at the exercises for the upper traps. The top of the traps is naturally strong, so you need to use heavy weights to do the exercises.
Shrugs with a barbell or standing dumbbells
I advise you to use a power rack for this exercise. We set the limiters so that the bar is slightly above the knee. This saves you the hassle of raising and lowering the bar to the floor with each set. Otherwise, you will spend a lot of energy lifting and lowering the barbell. Essentially, this is a deadlift. We only need to work on trapezoids.
So, we put the bar of the bar on the restraints, select the necessary weight, be sure to put on a weightlifting belt and, if necessary, straps to strengthen the grip. We approach the bar. Legs should be slightly wider than shoulder width. We take the bar with a straight closed (thumb wraps around the bar) with a grip, palms shoulder-width apart. We squat a little and listen to the barbell from the restraints and straighten.
Relax your trapezius muscles and lower your shoulders as low as possible. This is our starting position. The back is straight, we look in front of us. We take a deep breath and, straining the traps, raise our shoulders up as high as possible, as if you want to touch your ears with your shoulders. At the top point, we pause for a second, contracting the trapezius muscles as much as possible, then lower the bar to its original position. Do the exercise the planned number of times, then slowly lower the barbell onto the restraints.
Shrugs with dumbbells are almost identical to those with a barbell. The only thing is that you will not be able to work with large weights, but the range of motion increases somewhat.
There is a variant of performing shrugs with a barbell behind the back, but its technique is more complicated and the exercise as a whole is more traumatic, so I will not dwell on it. In everyday life, classic shrugs are enough.
Next, let’s look at the development of the middle part of the trapezius muscles.
Shrugs lying on an incline bench
As the name suggests, we need an incline bench. Set the slope to about 40-45 degrees. We lie down on a bench on our stomach, hands hang down freely. We take two dumbbells or a barbell. I would advise you to do this exercise with dumbbells. It’s more convenient and ultimately more efficient. We stretch the trapezoid as much as possible. Then, with the effort of the trapezius muscles, we lift the shoulders up as high as possible. After a short pause, lower the dumbbells to their original position. Perform the exercise the required number of times.
And finally, let’s look at how to work the bottom of the trapezoid.
Shrugs on the uneven bars
For this exercise, we will need parallel bars. Thank God, they are now in every gym and in almost every yard.
We climb on the uneven bars, as for doing push-ups, only we will not bend our arms at the elbow joints. We hold the body vertically. Slowly lower the torso down, while the shoulders rise up, trying to touch the ears. At the bottom point, we strain the trapezius muscles and return to the starting position.
You can perform shrugs on the day of your back workout, for example, after the deadlift, or on the day of the chest and shoulder workout, after the bench press. In general, it all depends on your training program. Enough 3 sets of 8-10 reps.