There are many exercises that can be done to target the “traps” or Trapezius muscles. So many times people get stuck on one tired method and use it over and over. There are many weight trainers that think the only way to work their traps is to use an unreasonable amount of weight, which results in ineffective training.

If you don’t mind looking like a fitness model (which I agree isn’t that bad), then don’t worry about your traps. I happen to think they are what sets the body builder look apart from the body of a fitness model, among other things. No wonder people work so hard to get huge traps.

The trapezius muscles are the muscles that sit on top of your shoulders above your collar bone that extend from the edge of your shoulders all the way to your neck.

If your traps aren’t developed just be glad they they can be the biggest improvement in your overall look, and grow really quickly. With well developed traps, you will raise the bar from looking like a regular Joe to looking like a body builder.

Trap Exercises

I know you probably think shrugs are the only way to build huge traps. How’s that working out for you? I’m guessing not too well, otherwise you wouldn’t be reading this. Well, shrugs are an effective core exercise to build traps just like bicep curls are to build biceps, but there are other things you can do to get a good trap workout. Below is a routine I have developed to get you on your way.

1. Shrugs 3 sets X 10 - 12 reps

I had to include those, they really are the start to successful trap training. I know you know how to do shrugs, but here are a few tips. When you fully contract your traps they probably hit the sides of our neck, I know mine do. To fully contract, or lift your traps, push your head forward as far as possible. This will keep them from squeezing your neck and making it feel like you are going to squeeze your head right off. Be sure to contract fully and hold for two seconds before lowering the weights slowly. You could also sit down to ensure proper form.

2. Lateral Raises, with Traps Flared 3 X 12 - 15

This is a tough little exercise. The first step is to flare your traps up with dumbbells in hand. Then perform a lateral raise by keeping your elbows almost locked and lifting the weight directly out to the side. This is the same thing as a normal lateral raise to hit the deltoids (shoulders), but with your traps flared like this, it really works them hard. I suggest doing 12-15 reps because it is difficult to use much weight and maintain proper form.

3. Bent over lateral raises, with Traps Flared 3 X 10 - 12

Same as above, just bend over at about a 45 degree angle. This is a good trap exercise because it hits the back of your traps. Built rear traps look impressive from the back and give your back a very built, defined, strong look.

These couple moves will greatly increase the size of your traps. Just add a few sets of each to the end of your workouts. If you are doing a split routine and work your deltoids (shoulders) on a seperate day, these exercises would fit in perfectly on that day.

Once you get started on this, sit back and prepare to watch your traps explode!

Want to find out more about Building Huge Traps, then visit Klint Newton’s site on how to choose the best muscle building exercises for your body type.

This entry was posted on Tuesday, November 24th, 2009 at 6:54 am and is filed under Exercise. You can follow any responses to this entry through the RSS 2.0 feed. Responses are currently closed, but you can trackback from your own site.