Best Exercises for your Trap Workouts

 

So you want to build huge traps.  You want traps so big that they reach up and touch your ears.  Unfortunately the combination of barbell shrugs and dumbbell shrugs isn't getting the job done.  What should you do?

Obviously the barbell and dumbbell shrugs work the traps.  But if those are the only exercises you are using you are missing out.  Here are some of the best trap exercises you may not be doing.

BEST TRAP EXERCISES

1. Deadlift
2. Power Shrug
3. Hise Shrug
4. Overhead Shrug
5. Behind the Neck Press

Deadlift: This should be a staple in any training program for numerous reasons.  It is one of the best exercises for building the traps.  Holding the weight at the top really develops the trapezius muscles.  A variation is you can do pin pulls to really overload the top of the deadlift and hit the traps even harder.

Power Shrug: This is a similar movement pattern to the Deadlift, but it done explosively with emphasis on squeezing the traps at the top.  The explosive movement from the hang will increase the amount of weight you can use and add some serious muscle to your traps and upper back.

Hise Shrug: This is somewhat of a forgotten exercise, but it is very effective.  It is best done in a high rep fashion, taking deep breaths between reps to extend the set.  This exercise will definitely add a new dimension to your trap workouts and your trap development.

Overhead Shrug: This is another movement that you rarely see at the local "chrome and curl".  It can be done with a barbell or a dumbbell.  It is definitely great exercise to add to your trap workouts tool box.

Behind the Neck Press: Some people frown on the behind the neck press because they say it's dangerous.  Of course these are the same people that do partial bench press reps because "it hurts", and they never consider they are doing it wrong.  The bottom line is, when done properly, the behind the neck press is an effective trap builder.

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BONUS EXERCISE:  Behind the Neck Press to Overhead Shrug: This is a combination of two very effective trap exercises.  Take a grip slightly more narrow than a snatch grip.  Perform a regular behind the neck press, and at the top do an overhead shrug.  With a weight you would normally behind the neck press for 10, you should be able to do 6 to 8 reps of this combo.

Some of these trap exercises may be new to you.  Add them into to your routine slowly, and see how they work.  The more quality exercises you add to your trap workouts, the better your trap development will be.

 

Read more information on: www.mammothstrength.com