Training
SPRING THE TRAPS
Written by: GREG MERRITT
Ask a bodybuilder how he
built his traps and he’ll
simply shrug his shoulders.
This is more truth than joke,
for most of us put about as much
thought into trapezius training as
we do trapeze artistry. Chances are
you simply grab a barbell or two
dumbbells and move your shoulders
up and down for a few sets at the end
of your shoulder routine. However,
there are many variations of the
common shrug. This month, we focus
on 10 valuable shrugging exercises
you probably aren’t doing. Using
these unique lifts, you can map out
a fresh approach to the often-stale
chore of traps training.
BEHIND-THE-BACK SHRUGS
These are sometimes
called “Haney shrugs” because they
have long been a favorite of eighttime
Mr. Olympia Lee Haney.
Instead of holding a barbell in front
of your thighs, hold the barbell
behind you. This position forces
you to keep your scapulas pulled
backward throughout the shrug,
thus focusing more on yourmiddle
traps (although most of the shrugging
tension is still on your upper traps).
You may find that a Smith machine
allows you to better position yourself
for this lift.
HOLD SHRUGS
You can dramatically boost the intensity of
any shrug by holding the top position
of each rep for three to five seconds.
Such peak contractions are especially
effective for shrugs because, unlike
many lifts, there is no lockout at
contraction and, with your arms
perpendicular to the floor, gravity
is maximizing its pull.
LYING SHRUGS
This is the
inverse of incline shrugs. While lying
face-down on an incline bench or a
high flat bench, hold either a barbell
or two dumbbells with your arms
straight and perpendicular to the
floor. Do not shrug your shoulders
toward your ears. Instead, while
keeping your arms straight, lift
the weight(s) by contracting
your scapulas. This works your
middle trapezius and other
muscles of your upper back.
LOW-CABLE SHRUGS
Grab
a straight bar attached to a low cable
and stand back so the cable, as well
as your arms, are at approximately a
45-degree angle to the floor. Shrug
your shoulders back and up at the
same time. The angle of resistance
works both your upper and middle
traps (middle back).
OVERHEAD SHRUGS
Although this unique exercise can
be performed with either a barbell
or two dumbbells, we recommend
using a Smith machine for safety and
convenience. Begin by holding the
bar overhead, as if in the top position
of a military press but with your
scapulas pulled down as far as
possible. Then, push the bar up as far
as possible by elevating your scapulas.
TRAP FACTS
- The trapezius is commonly referred
to as a single muscle, but it actually
consists of two muscles, one on either
side of the spine. Together, they form
a sheet of muscle roughly the shape of
a kite, originating at your skull and the
top of your neck and extending all the
way down the spine to your middle
back, fanning out to the ends of both
clavicles and the top of the scapulas.
- The main function of the upper area
of your trapezius is to pull up your
scapulas (shrug your shoulders) and
extend your neck back. The main
function of the middle area of your
trapezius is to pull back your scapulas
(draw your shoulder blades toward
each other).
-
Most bodybuilders train traps with
shoulders, but training them with back
is also a logical choice. The middle traps
are worked primarily with back
exercises, such as rows.
-
Your trapezius muscles are among
the busiest helpers in your body,
assisting with lifts as diverse as deadlifts,
bench presses, barbell rows and squats.
