4 Best Exercises for Huge Traps
If you want to have mighty wreath of muscle around your neck, there are several exercises that are the best way to get there. Many people build up their arms but forget about their traps.
Trapezius is found in the back and it is one of the biggest muscles there. It runs from the back of the skull to the mid back.
Trap training is not easy, since it needs a big stimulus to grow. You need to put a lot of effort and get rid of any excuses.
It is not enough just to add a few sets of dumbbell shrugs at the end of shoulder day and expect they would grow just like that. If you want to elicit massive growth, follow these exercises.
Best Exercises for Huge Traps
1. Barbell Shrug
Place your feet at shoulder width while standing up. Hold the barbell with both of your hands in front of you, and make sure your hands are placed slightly wider than shoulder width.
Raise your shoulders up, and try doing it as far as you possibly can. As you go up, breathe out and hold the position for a second. Make sure you are not using your biceps to lift the barbell.
Go back to the starting position and breathe in. You can add weight to the barbell, but start light if you are a beginner.
Stand up with your feet slightly wider than your shoulders and place the bar in front of your feet. The weight you put on the bar is up to you, but start low until you feel comfortable with the move.
Slightly bend your knees while your hands are gripping the bar and hinge forward from hips. Make sure you keep the bar closer to the body and breathe out. Keep your core engaged as well and squeeze your glutes.
You should lift up the bar past the knees while your arms and back are straight. Also, do not roll your shoulders back. With your back straight, slowly lower the bar down to the ground.
Start by standing with your feet slightly wider than shoulder width apart. Squat down and grasp the bar with your hands slightly wider than your shoulders.
Place the bar in front of your shins and over the balls of your feet. Keep your back straight and your shoulder blades retracted.
Lift the bar from the floor and do not bend at the waist yet. As you raise the bar keep it as close to the sins as possible. After you pass the knees go forward with your hips and slightly bend your knees.
Your back should be slightly arched and your arms straight. Lift the bar with your hands under it and then lift your elbows to position the upper arms parallel to the floor. Hold it for a second or two and go back down really slow.
4. Rack Pull Shrug
Set up the power rack with the bar on the pins to the point you are comfortable with. It should be just below the knees and in the mid thigh position.
Place your feet under your hips and grip the bar with your hands at shoulder width. Your back should be arched and the hips back so you can also engage your hamstrings.
Look in front of you and extend the hips and the knees and pull the weight up and back. You should also make sure that you pull the shoulders back. Slowly go back to the initial position.